This document discusses the importance of physical activity in the workplace. It notes that modern jobs have become increasingly sedentary, with people sitting for long periods each day. This sitting has negative health effects and increases risks for diseases. The document provides tips for incorporating more movement into the workday, such as taking walking meetings, standing up periodically, and doing simple exercises at the desk. It emphasizes that our bodies are designed to move and regular physical activity is important for health, well-being and optimal work performance.

1. Office Fitness... Moving
for Optimal Health &
Performance
Mike Parent
September 4, 2014

2. Mike Parent
Vice President,Client Management
Mike Parent has been in the fitness and wellness industry for more than two decades.
He is a former Fitcorp partner responsible for corporate sales and marketing, client
relations and renewals. His focus was to integrate wellness and fitness strategies into
a client's human resource and business goals.
Mike received his bachelor of science degree in Exercise Science from Springfield
College and holds several advanced certifications in the fitness industry.
Mike continues to teach fitness classes and is passionate about motivating people of
all fitness levels to move. He strongly believes that physical activity is the
greatest common denominator for overall health.
Biography

3. Objectives
To provide practical knowledge and tips for improving health and fitness
at work and at home.
Learn:
• How our bodies
o are genetically wired for physical function and optimal
performance
o typically function in the workplace and in society, and the impact
on performance
• Common health risks and injuries of a sedentary lifestyle
• The difference between “physical activity” and “exercise”
• Simple solutions for immediately improving fitness at work
• A few effective movements to counter negative body positions
at the office, improve health and strengthen the core for optimal
performance.

4. Genetically wired for physical
function
Hunters and
Gatherers
Farmers
Manufacturers
and Service
Workers

5. Functioning in workplace and
community
• Less and less reasons to move
• Primarily seated at a keyboard
o flexed forward
o extended periods of time
o minimal focus or priority for feeding body
movement, proper hydration or the best energy
intake.

6. Sitting too much?
9.3
7.5
6.5
0.8
Hours Spent During Typical Day
Sitting
Sleeping
Activity
Commuting

7. Sitting too much?
9.3
7.5
6.5
0.8
Hours Spent During Typical Day
Sitting
Sleeping
Activity
Commuting
0%
10%
20%
30%
40%
50%
60%
70%
1960
Column1
2010
Jobs Requiring Moderate Activity

8. Effects of sitting
Jobs today
150 fewer calories/day = 15 pound increase/year
2014
1 in 3 Americans are obese

9. What does sitting do to your body?
90%
Fat burning enzymes
drop by 90% almost
immediately.

10. What does sitting do to your body?
90%
Fat burning enzymes
drop by 90% almost
immediately.
20%
After 2 hours, good
cholesterol drops by
20%.

11. What does sitting do to your body?
90%
Fat burning enzymes
drop by 90% almost
immediately.
20%
After 2 hours, good
cholesterol drops by
20%.
2x
the risk of developing
cardiovascular disease
if sitting > 6 hours/day.

12. Physical Activity versus Exercise
Includes playing, mowing
the lawn, gardening,
vacuuming and
recreational activities.
Physical Activity Exercise
A subcategory of
physical activity.

13. Simple solutions in the office
• Postural rotation: Act of switching between a seated and standing
position throughout the day.
• Have walking meetings…take frequent laps around the office or
outside.
• Bring a small water bottle into the office. Drink often and get refills.
• Find an exercise buddy at work and agree to move together several
times each day.
• Stand up and stretch every hour.
• While seated:
o Squeeze your butt: tense your gluts, hold, and relax.
o Raise your shoulders up to your ears, then lower them.
o Raise your shoulders to your ears and release down

14. Office Fitness Moves
Back Lying

15. Office Fitness Moves
Single Split Lunge

16. Office Fitness Moves
Sitting Spine Stretch

17. Office Fitness Moves
Desk Push Up

18. Office Fitness Moves
Carpel Tunnel Stretch

19. Office Fitness Moves
Chair Squat

20. Summary
Our bodies are built to move. We perform better at work and at home
if we move frequently.
Make it a priority to be more physically active and mindful about
hydration and energy intake.
Don’t get discouraged if you have a set-back…we all do! Having a
reasonable approach is more sustainable.
Pick an event to provide additional motivation to move and exercise
for a purpose…like a charity 5K.
Create a network of co-workers and friends who make movement
a priority. Having buddies is fun and you’ll stick to being active
more easily.
Great resource for employees and companies is Juststand.org

21. Questions
Mike Parent
Mparent@provanthealth.com