Movement drives Achy away (video)

Why should we take a break from staying still?

1. In the entire adult population, students in higher education have been found to sit most of all; over 10 hours per day on average. Only 16% of them sit less than 8 hours per day.
2. Even a small amount of exercise can increase the oxygen levels in the brain a great deal, which leads to improved concentration, more effective processing of information and a better memory, i.e. better learning outcomes.
3. Meeting the recommended exercise targets cannot prevent the health hazards related to excessive sitting. Only taking breaks from sitting can do that – but it is enough to take a short break from sitting every 30 minutes!

When Achy bothers you in class:

• Give permission and encourage the students to stand during the lecture or get up every now and then. Mention this at the start of every session. This reduces sitting by up to 60%!
• Lead by example by standing up when teaching if possible.
• Standing discussions: Get the students active and deepen their learning by having group discussions while standing up.
• Get the students up from their chairs once every 30 minutes. Promote changing position. We should avoid staying still for too long, also when standing on our feet.
• Walk to the materials: The teacher does not hand out the materials, but the students have to come and get them.
• Physical voting: Vote by giving body movements as options.
• Standing ovation:Take every opportunity for applause, and do it standing up. Kill two birds with one stone: show appreciation and be physically active.
• Standing up when speaking: Ask students to stand up when they are addressing the class.
• Refresh through a few activating moves or show them a short workout video on YouTube.
• Request break exercise from the academic sports servies at your institution.

Remember!

• Adopt these measures slowly – try them out one at a time and give yourself enough time to get used to them.

• Adapt them for students with physical disabilities – you can also move in a wheelchair.

When sitting causes you pain and leaves you incapacitated, you have to get Achy under control. How do you reduce sitting time and stay energetic at work and while studying? Share your tips!