Human Resources

• 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.

• 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.

• Take a walk through the Botanical Gardens on campus.
• Walk slowly on a treadmill while you read your study notes / class material.
• Sign up for local 5K walks/races.
• Join Peanut Butter and Jogging through The Well.
• Take a class at the Student Recreation Center or join an intramural team.

• 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.

Breathing - Arms Up & Down

 Chair Squats

Chair Lunges

 Moving More in the Orbach Library