Get Up and Move!
The body and mind are interconnected, the information on this page and the program aims to encourage all of us to incorporate regular movement e.g., stretching into our day to feel the benefits in our joints and muscles.
Why regular movement?
The Get Up and Move program complements the UNSW Uprise program to promote a holistic approach to both mind and body.Â
Long periods of sitting and standing at our desks, in our labs, and in other work areas is of increasing concern. This type of sedentary behaviour can lead to a variety of musculoskeletal and psychosocial health risks. Our program aims to encourage staff to incorporate regular movement and mindfulness into their day, reducing the risk of muscular disorders, cardiovascular disease, and type 2 diabetes and improving our ability to think clearly.
Rest Breaks are important and there are several types that can add movement and variety into your workday.Â
These include:
Structured breaks – morning tea and lunch breaks.
Unstructured breaks – talking with a colleague or getting up to get a glass of water.
Work pauses – take regular short breaks if you are performing a repetitive task.Â
Pause Reminder Breaks - To help you remember to take regular short breaks you can download one of the following applications:
Work Rave Software is a free application that can be downloaded for use with PCs.
for use with MAC devices.
Voice Recognition Software – To get a break from using your keyboard you can try out some voice recognition software:
Task Variation ensures that a variety of working postures are assumed when performing different activities throughout the day.
Introducing UNSW 2 Minute Moves!
UNSW Safety have partnered with Medibank and Lizzie Williamson to bring you a series of quick and easy 2 Minute Stretch Moves designed to keep your body feeling great throughout the day. Whether you are sitting at a desk, studying, or on your feet all day, these stretches will help reduce tension, improve posture, and boost your overall wellbeing.
No special equipment needed; just take a break, follow along, and feel the difference!
Posture Reset in 2 minutes
Feeling slouched or stiff from sitting too long? This quick posture reset routine is just what you need! In just 2 minutes; realign your spine, open your chest, and release pressure in your neck and shoulders. Perfect for a mid-morning refresh to help you sit tall and feel better throughout your day.
Body Warm Up in 2 minutes
Get your body ready for action with this quick Body Warm Up routine. In this video, you’ll loosen up your muscles, increase blood flow, and prepare your body for any upcoming physical activity in your day. These movements are perfect for waking up your muscles & joints and getting your energy flowing.
Standing Tension Relief in 2 minutes
Feeling tight or sore in your legs from sitting or standing for too long? This stretch routine is here to help loosen up your calves, hamstrings, and quads, easing any muscle tension and improving blood circulation. Whether you're at work or winding down after a long day, it’s important to release the tension you’ve accumulated in your body.
Stretches and Exercises follow the program for some guided stretches. Stretching and exercising increases blood flow across the body which can reduce the build-up of toxins that can lead to injuries. Download the infographic below or follow the program for some guided stretches.
STOP! If you feel any discomfort.
Note: If you have a medical condition or an existing injury, you should discuss the suggested sample exercises below with your treating practitioner and always follow any specific advice provided by your treating practitioner.
Back and lumbar:
Neck and shoulders:
Downloadable infographic
For some stretch and movement ideas to incorporate through your workday, download the infographic below. Stretching can be done both standing and seated, allowing flexibility for individuals with different preferences or physical abilities.
The significance of mindset and mindfulness
We spend approximately 1/3rd (8 hours) of our day in the workplace and therefore it's imperative to consider the mental health and wellbeing of all staff in the UNSW environment. Exploring the realm of mental health and stress necessitates a deeper understanding of our consciousness, mindfulness, and responses to workplace stress. The offers short modules on mental fitness skills, stress management, personal values, and more, which can be completed in conjunction with ‘Get Up and Move’ to promote a healthy body and healthy mind. For a range of other wellbeing initiatives that take place across the year, you can .
