easymoves - 8 TIPS for a healthier and more active workday

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’easymoves’ 8 TIPS for a healthier and more active workday

STAY ENERGIZED Our energy levels typically drop during a workday, and many feel more tired as the day progresses. But why not come home with more energy than when the workday started? easymove provides the necessary motivation for a healthier and more active workday. With a focus on physical activity, enough breaks during the workday, and better eating habits, we create a strong foundation for happier employees who thrive - every day. Here are our top tips for a more energetic workday with your colleagues.

#1 - PUT COMMUNITY FIRST “There’s no team without trust,” says Paul Santagata, Head of Industry at Google. High performing teams need psychological safety to maintain positive team dynamics and keep engagement, motivation, and creativity high. People need communities to develop trust. To have a best buddy is crucial to avoid loneliness at work. Praise is one of the easiest ways to engage with each other. According to Gallup, you should ideally be praising someone at least once a week. ”I see you” Do as the Avatars. Check on your colleagues, look at them, be present and offer a smile or a (virtual) hug. Team up! Invite your colleagues for a team lunch, walk or even exercise. Have fun and forget work for a while. Unite Share your challenges and celebrate your victories. A high five or a personal call means the world.

#2 - STAY STRONG Physical activity is a central part of our lives. Regular exercise is likely the strongest anti-aging activity available to human beings - and it is free! Lower back pain is the most common work-related back problem, but just one out of many. Working behind the desk in bad positions causes all kinds of muscular pain. You don’t need a gym to strenghten your body. Micro training behind the desk is fun and effective.

Improve your balance

Stand up, lift one of your legs 15 centimeters off the ground. Close your eyes and count to 10 before putting your foot back down. Do this twice on both legs.


Arrange with a colleague that you both do the plank for 45 sec. at the same time. You can videochat or talk on the phone, you decide. The buddy plank is the perfect start to your next online meeting. Just saying!

The wall vs. you

Stand against the wall. Place your feet at shoulder width and bend your knees 90 degrees. Hold the position for 60 seconds or for as long as possible.

#3 - MOVE THAT A . . The lack of movement is one of the biggest problems at work. Standing behind the desk is not the only solution. You need to reduce your sedentary behaviour which is bad for your health. You might have heard that ”sitting is the new smoking”. And smoking is so last year. Increasing your daily steps from 2000-4000 is way more positive than chasing the 5K’s you don ́t do.

Light up your life!

Light is critical for our health and well-being. Getting enough daylight affects our mood, productivity and sleep patterns. Spend an hour or more outdoor. Get outside for a walk when ever it is possible.

Work - walk - work

Set an alarm to remind you to get up and move at least once every hour. Use this short break to energize yourself and your colleagues. Drink a glass of water, get coffee for your team or run the stairs to get your heart rate up.

Work it out

Move around when working. Use the speaker phone for conference calls and walk around the room during the calls. Move your trash bin away from your desk so you have to get up.

#4 - SLEEP LIKE A BABY The brain and body need at least 7.5 hours of sleep every night. Work on your sleep habits as they were a muscle. People who don’t sleep enough get used to it, but they also compromise their potential. 4-5 hours of sleep per night is simply too little.



Create a consistent sleep schedule. Pick a bedtime and a wake-up time and stick to them best way possible. Use bedtime rituals to trick your body into a sleepy-mode.

Avoid looking at screens, tablets, phones etc. for the last hour before you go to bed. This will help you relax your brain and body before sleep. Read a book, listen to something, or meditate.

Optimize your bedroom and create a more relaxing environment. Consider things as scent, temperature and light. The room’s temperature shouldn’t be too high or too low. Limit your naps to 10-20 minutes. Naps should leave you feeling more fresh and energized.

You should also avoid coffee after 4 PM and never go to bed hungry, but don’t eat too much either. If you are hungry, eat fruit or some crispbread. • When the alarm clock rings, get up! Never snooze, even if it is tempting. All research shows that snoozing has the opposite effect. You makes you feel tired more and faster during the day.

#5 - EAT YOUR ENERGY ”You are what you eat” is both familiar and true. Your diet is your fuel for the body and the brain. What you eat has a huge impact on your health, energy level, weight, and risk of a wide range of diseases. It can be difficult to figure out what to eat or not to eat. There are so many experts and who should you trust? In general, it’s about using your common sense. For example, if you are experiencing a period of increased stress, you should put extra focus on your diet. To keep the body in balance, give it all the right nutrients and avoid everything that drains the it of energy - e.g. sugar. If you experience a period with increased amount of stress, you should really put an extra focus on your diet. To keep the body in balance, you need to provide it with all the right nutrients and leave out all the things that is simply waste. 1

Eat lots of vegetables and fruits


Choose wholegrain, lean meat and less saturated fat


Drink more water and consume less sugar


Enjoy your food and be present when you eat


Nothing is forbidden – not even wine or chocolate

#6 - BEAT BAD HABITS Force yourself to do something active to distinguish between new meetings or tasks. Remember to clear your mind once in a while. You will feel more balanced and ready to perform when you need to. TRY TO MEDITATE Close your eyes and count to 10 backwards. Think about your breathing while counting. Fill the lungs with air through the nose and exhale through the mouth. CUT THE WIFI Use a mobilefree break to rest your mind. Leave your phone in another room or keep it on flight mode.

TAKE A STAND Raise your desk and stand up for at least 30 minutes at a time. If you don’t have a height adjustable desk, use your creativity. ROLL OVER Roll your head - 20 times each way - 3 times a day. An easy, effective way of closing a task and starting a new.

#7 - PRESS PLAY! Making work fun, or making fun at work? In easymove we use gamification as a tool to encourage people to do a variety of micro actions. We reward ’right’ behaviour with points and streaks because competition and challenges is fun and motivating. But scoreboards cant stand alone. easymove is about engaging people on an emotional level and motivating them to achieve their goals. If the content is relevant, fun and surprising you will definitely keep everyone entertained. ACTIVITIES




#8 - MAKE IT LAST We began the development of easymove when we saw that our core deliveries, such as physical training, very often only attracted those who were already active instead of creating a community for all. This was far from our ambition. Therefore, we decided to do something about it, and our initial solution was to develop an app based on gamification and scientifically substantiated micro activities that creates value and better health for everyone. We ended up with a solution that could also collect health and well-being data in order for the companies to get a better insight into the general state of health. In this way, efforts and action plans became more targeted. After a series of successful test runs, insanely exciting data and super positive customer feedback, we launched easymove as an independent tech company in 2019. In the same way we want you to look at your health as a lifetime investment. Your physical and mental health and your relations are not campaigns. It’s what defines you.

Get to know us better at easymoveapp.com

Don’t trust your body - trust your buddy