What is Move More
Move More For 3 to 4 is an awareness messaging campaign sponsored by the UCR Faculty and Staff Wellness Program, Healthy Campus, Ergonomics Program, The Well and UCR Recreation. The goal of the campaign is to increase movement/activity throughout the day to promote better health, reduce ergonomic risks, and create a positive healthy culture change.
How to Get Involved
Request a Training
|Request a training for your department or student organization meeting. The MoveMore for 3 to 4 team is offering a 30-minute stretching session that can be customized for your group. Training's can be requested at firstname.lastname@example.org.|
Reward Meeting Participants
|Acknowledge meeting participants who walk at least 10 minutes to your meeting instead of driving, or stand at least 10 minutes during the meeting.|
Schedule Activity Breaks
|Schedule activity breaks (stand, stretch, get up and move) for 3-4 minutes every hour or as often as you can.|
Move More Resources
50 Tips to MoveMore at Work
- Move or stretch at least 3-4 minutes every hour.
- Hold a walking meeting.
- Organize group walks during lunch or breaks.
- Add steps to your day the easy way, park further away!
- Walk to communicate instead of calling, emailing or texting.
- Use your lunch hour to walk/exercise and grab a healthy bite.
- Take the stairs to another floor’s restroom.
- Use a full water bottle to do some strength training exercises like pressing it up over your head or bicep curls.
- Do partial squats while waiting for the copier / microwave / fax.
- Do calf raises while waiting for the copier / microwave / fax.
- Stand up or march in place while on the phone.
- Keep a resistance band to perform strengthening exercises in your office.
- Change your position or posture often.
- Take the stairs.
- Take a breather, do 5 minutes of silent meditation while standing.
- Use the waste bin/printer/fax/copier furthest away from your desk.
- Eat your lunch away from your desk.
- Stand during meetings and presentations.
- Stand while participating in a phone conference or webinar.
- Practice good posture; keep the curves in your spine.
- Join the MobileFit program and participate in convenient fitness classes throughout campus.
- Do upper body stretches while reading emails.
- Walk to meetings on and off campus instead of driving.
- Exercise with a buddy at work.
- Visit the new UCR track to walk, jog or run laps.
- Consider a sit-stand workstation.
- Take a 5-minute break and dance to your favorite tunes.
- Install a break-time app on your computer or mobile device to remind yourself to take a micro-break every hour to move or stretch.
- Join a fitness class at lunch.
- Take an extra lap around the building whenever you get up.
- Keep an exercise log and try to increase or maximize your move time each week.
- Wear an activity tracker and set daily goals or use a fitness app to track your progress.
- Start a walking club.
- Get competitive; see who can walk the most steps each week.
- Join the GO! UCR Activity Tracking Program and record your activities.
- Fidget and squirm, you will burn more calories!
- Move your feet by doing ankle circles or flexing them up and down to improve circulation.
- Perform a 10-minute yoga session in your office during your break.
- Explore places on campus you haven't been to by foot.
- Use the cardio machines at the Student Recreation Center.
- Start or join a mid-morning stretching group.
- Create and maintain a daily activity routine at work.
- Work on your balance while developing ankle strength with a single leg stance.
- Be sure to stretch your wrists, arms and neck muscles after long periods of typing and mousing.
- Move around or take a stretch break during long meetings.
- Explore the UCR walking paths.
- Take a lunch time walk in the Botanic Gardens.
- Walk to get more water and stay hydrated throughout the day.
20 Tips to MoveMore for Students
- Exercise with a buddy.
- Hike 2 Trees trail near campus.
- Walk to Goodwin's Organics instead of driving for a coffee, green juice, acai bowl or fresh smoothie.
- Get a jump rope - it's easy to store in your backpack.
- Take a breather - try deep breathing meditation exercises for 3-4 minutes to reduce stress/tension.
- Move or stretch at least 3-4 minutes each hour.
- Visit the UCR outdoor track or Recreation indoor track to walk or run laps.
- Practice good posture - keep the curves in your spine - change position often.
- Use the cardio machine or take a free fitness class at the Student Recreation Center.
- Be sure to stretch your wrists, arms and neck muscles after long periods of typing.
- Walk to get water and stay hydrated throughout the day.
- Take the stairs instead of the elevator, if you are able to.
- Create and maintain an active daily routine.
- Keep an exercise log or journal.
- Join the GO! UCR Activity Tracking Program and set daily step goals - visit The Well for more information.
- Move More Videos
- Move More Materials