Make the Move:
Staying Physically Active at Work
What is Physical Activity?
• Physical activity is any body
movement involving large muscle
groups that uses energy
– For transportation
– Chores, etc.
Physical Activity Evidence
• Physical inactivity is a common risk factor in a
growing list of chronic diseases and conditions…
– Coronary heart disease
– Type II diabetes
– Breast & Colon cancer
– Back pain
Health benefits of physical
• Increased longevity
•Lower the risk of many chronic
• Better quality of life
• More energy
• Better blood pressure
• Weight management
• Lower stress
• Improved mood
•Manage depression & anxiety
• Sleep better
•Improved cholesterol & blood
Physical Activity Evidence
• In Canada:
– Majority of the pop. is not active
enough to see health benefits
– Economic burden of physical
inactivity has been estimated at $5.3
• Sedentary behaviour ( TV in particular),
has been linked with:
– Low physical activity levels
– Increased body weight,
Canadian Fitness and Lifestyle Institute
Physical Activity Evidence
• “Lack of time” is one of the
most sited barrier to
• Other barriers often sited:
– Poor Weather
– Low energy or no motivation
– No one to be active with
– Other priorities
Why at Work?
• 15 million Canadians spend half
waking hours at work
(Public Health Agency of Canada)
• 45% of working Canadians feel that
employer support with physical
activity in the workplace would help
them be more active.
(Canadian Fitness and Lifestyle Research Institute).
Why at Work?
Benefit the Individual Benefit the Company
• Improved: • Reduced:
– Health and Wellbeing – Absenteeism and turnover
– Morale and team spirit – Days off from illness
– Job satisfaction – Workplace injuries
– Worker's compensation costs
• Reduced – Claims against group benefit
– Stress and anxiety
• Improved productivity
Public Health Agency of Canada
Work Type Steps (per/day)
Office Worker (sitting) 4000 ‐ 5000
Standing Day (hairdresser) 5500 ‐ 6500
On the Move (nurse/waiter) 8000 ‐ 20000
Sunday (inactive) 2000 ‐ 3000
Sick Day (at home) 500
Sightseeing (vacation) 20000 +
Tudor‐Locke, The Art and Science of Step Counting, 2003.
1. Management buy‐in
2. Employee commitment
3. What’s possible
4. Finding out what employees want
5. Developing an action plan
Plotnikoff, R.C., Fein, A., Milton, L., Prodaniuk, T., & Mayes, V. (2003). Workplace
physical activity framework. Edmonton, AB: Alberta Centre for Active Living.
Physical Activity @ Work
Thinking Out‐Side the Box
Using a different lens
• Individual Level: What do employees know,
believe and do?
• Social Level: What’s the level of social
support in your workplace?
• Organizational Level: How does your workplace support
• Community Level: How does your workplace connect with the
• Policy Level: What policies make it easier to be physically
Don’t know where to start
Fear of injury
Individual No enjoyment
Life events Likes
Joint pain or soreness
Working at Individual Level
Find ways to make it easier for employee to be active
• Variety of approaches offered
• May have to consider employee’s situation
• Be aware of different interests and different beliefs
regarding physical activity.
• Creating opportunities to gain and learn skills can
help an employee gain confidence in an activity.
• Provide education and create awareness:
– about the benefits
– about starting and staying active.
– Physical Activity Closet
– Skill/knowledge building classes
– Provide information through the company
intranet, newsletters, notice boards, “lunch and
learn” sessions or courses.
– Online Activity Trackers (Check out ours ☺ )
– Offer a physical activity program opportunity
(provide access to qualified experts)
Lack of a partner Social connections
Co‐worker support No support
Role Model Spouse
Community in workplace
Working at Social Level
Finds ways to build a positive social environment that promote physical
activity and social connection.
• Keep communication channels open, and inform everyone about
programs and progress.
• Create excitement and build enthusiasm (ex. launch).
• Ensure fair access to physical activity opportunities (ex. design programs
everyone can do, consider different work sites, ages etc)
• Put a priority on rewarding participation or
improvement in physical activity.
• Share responsibility; both employees &
managers contribute time & effort equally.
• Involve family & friends outside of work
• Start a swim club at a local pool.
• Enter in corporate teams with local recreation
leagues or events (consider involving family)
• Arrange a company [insert possible sport]
tournament that lasts several months.
• Post and promote a sign‐up board for lunchtime
• Participate in workplace challenges (ex. walking,
stair climbing and pedometer challenges).
Multi‐site Workplace Shift work
Benefits Tools and
On site Facilities Equipment
Working at the Organization Level
• Management support?
– Participation in activities and some level of planning
– Showing appreciation of employee leadership (formally or
• Accommodating all employees
– Special needs considerations: satellite work sites, shift
workers, part‐time workers, different departments
– Adapt information and activities (physical disability, English
as a second language).
• Improving the environment you have got
– Unique to each worksite
• Offer facilities that invite onsite physical activity. Be
• Invest in equipment (it can be simple)
• Provide incentives to reward staff participation .
• Plan a workplace health fair.
• Hire a certified fitness specialist to design and manage
an onsite fitness facility or program.
• Supply employees with active wear that shows off the
• Note: Incentives help to commit employees
• Include Satellite Offices:
– Recruit champions or key contacts to help make the
initiative happen in outlying locations
– Ensure fair communication
– Be creative. Design challenges that highlight
geographical or other features of the satellite offices.
– Identify and use local resources in
each community has to support the
programs or initiatives.
Physical Activity Services
Leagues and Clubs
Trails Other businesses
Working at the Community Level
Tapping into the surrounding
• What facilities or services are
• Has your community initiated active
living programs that will support
• Are there events, challenges your
workplace can participate in?
• Are there volunteer opportunities
(that are active) your workplace can
take part in?
• Partner with community facilities.
• Get involved in fun runs/walks, team sports, dragon boat racing
and other opportunities for individual or group involvement.
• Post a map showing several walking routes
• Participate in national campaigns such as Healthy Workplace
Week, Commuter Challenge and ParticipACTION events.
• Subsidize employees’ enrolment in a physical activity programs
• Work with city planners to develop walking/bike paths around
• Volunteer initiates can also be active initiatives
Who is responsible?
Working at the Policy Level
Commit to workplace physical activity in policy
statements & commit funding to physical activity
• Examine current policies and
– What supports physical activity?
– What discourages it?
• Look to add policies for the promotion
and continued support:
– Physical activity participation at work or
outside of work
– Physical activity programs, events,
– Active commuting
• Offer flex time
• Include a physical activity account in your benefit
• Provide space for physical activity classes
• Protect lunch time and encourage “active breaks”:
– Avoid scheduling meetings over lunch.
– Encourage active breaks instead of coffee breaks.
– Make birthday celebrations active times.
• Recognizing participation and effort
• Recognizing staff or volunteers who organize
Ideas: Active Commuting
Supporting employees to adopt
• Allowing more flexible dress
• Employee recognition programs.
• Working with municipal
planners to map out safe and
efficient routes to work
• Guarantee ride home
Where can you start?
Successful workplace physical activity programs involve a combination of
activities and opportunities that cross all ecological levels.
• Awareness Activities
• Educational Opportunities
• Skill‐building Opportunities
• Group/Social Activities
• Supportive Work Environments
Physical Activity Readiness
•If you choose to have physical activity
opportunities in your workplace, the
instructor, leader, or certified professional
may ask your employees to fill out the Physical
Activity Readiness Questionnaire (PAR‐Q) prior
to their participation. This is a form used prior
to activity to see if you should check with your
doctor before becoming more physically
•There will be a new PAR‐Q+ form launched in
•The PAR‐Q forms can be accessed on
What are other workplaces in Canada doing?
• Intuit Canada
• Canadian Case Studies Examples
– City of Kamloops
• Healthy U Examples
– Alberta‐Pacific Forest Industries Inc. (Al‐Pac)
“Employers and employees both share the
burden of employee poor health/ illness
through lost time at work and decreased
• Partnership approach between employers and
• Explore multiple possibilities in creating work
environments that encourage and enable