Aligning with Physical Activity Guidelines: How ActionOnsite Supports Your Team’s Health & Wellness

At ActionOnsite, we believe that preventing ergonomic issues, strains, and sprains starts with understanding the importance of healthy body mechanics and posture. These challenges can often stem from not only work-related tasks but also from prolonged inactivity, which is common among many adults. With busy schedules, it’s easy to overlook the importance of maintaining general physical preparedness—taking care of our bodies, which are our greatest tools for daily living. Without consistent movement and attention to posture, discomfort, and injury may arise over time.

What We Recommend

To help employees incorporate more movement into their workday, ActionOnsite offers a pre-shift dynamic warm-up program that takes just 5 to 8 minutes. This brief routine helps prepare the body for the physical demands of the day. Additionally, we recommend taking several micro-breaks throughout the day to counteract static postures, improve circulation, and enhance mental alertness. These breaks can play an important role in reducing the risk of strains and sprains caused by tasks like extended desk work or standing for long periods.

Micro-breaks, which last 5 to 8 minutes, can be completed up to but not limited to four times a day, depending on the nature of the work and individual needs. Incorporating this practice into your routine is a simple yet effective way to support overall physical health.

How Micro-Breaks and Warm-Ups Contribute to Health

When performed consistently over a standard 5-day workweek, the combination of warm-ups and micro-breaks can add up to between 125 to 200 minutes of physical activity. This is a significant step toward meeting the government’s Physical Activity Guidelines, which recommend at least 150 minutes of moderate-intensity exercise each week for adults.

Why Movement Matters

Incorporating regular movement throughout the day is a vital part of maintaining physical health, improving posture, and reducing the risk of workplace discomfort or injury. These small changes can make a big difference in your overall wellness, helping to keep you feeling energized, focused, and prepared for the day’s tasks.

At ActionOnsite, we are here to support you in achieving a healthier work environment through practical strategies and education. We encourage everyone to take a few moments during the day to prioritize their well-being.

Stay active and healthy,

The ActionOnsite Team

Pre-Shift Dynamic Warm-Ups

What We Do:

• Tailored Warm-Up Routines: We implement customized pre-shift dynamic warm-ups designed to prepare your team for the physical demands of their work. These routines align with the guidelines by incorporating movement that enhances flexibility, circulation, and muscle readiness.

• Guidance and Education: Our experts teach effective warm-up exercises that align with recommended activity levels, ensuring that employees start their shifts physically prepared and reduce the risk of injuries.

Benefits:

• Enhanced Readiness: Pre-shift warm-ups prepare employees for the physical tasks ahead, helping them meet the recommended activity levels and reducing the risk of strain or injury.

• Improved Performance: By starting each shift with proper movement preparation, employees can perform their tasks more efficiently and comfortably.

Micro-Breaks

What We Do:

• Scheduled Micro-Breaks: We integrate short, frequent breaks into the workday, encouraging employees to engage in quick physical activities or stretches. These breaks help counteract the negative effects of prolonged sitting/static postures and promote overall physical activity.

• Guidance on Effective Breaks: Our program includes education on how to use these micro-breaks effectively to improve posture, reduce fatigue, and maintain productivity.

Benefits:

• Reduced Sedentary Time: Micro-breaks help reduce the time spent sitting/static/poor postures, promoting more frequent movement and alignment with physical activity guidelines.

• Increased Well-being: Regular breaks improve circulation and reduce the risk of musculoskeletal issues, enhancing overall employee well-being.

Proactive Health and Wellness Programs

What We Do:

• Holistic Health Programs: We offer comprehensive health and wellness programs that address physical activity, nutrition, and overall well-being. These programs are designed to integrate seamlessly into the work environment and support the guidelines for regular physical activity.

• Education and Engagement: Our programs include educational sessions and activities that promote understanding of physical activity guidelines and encourage employees to incorporate these practices into their daily routines.

Benefits:

• Promoted Physical Activity: By focusing on holistic health and wellness, our programs help employees meet and exceed the recommended levels of physical activity.

• Enhanced Quality of Life: Proactive health and wellness initiatives lead to improved physical health, reduced stress, and better overall quality of life for employees.

Get Started with ActionOnsite

Incorporate these strategies into your workplace to support your team’s health and align with the Physical Activity Guidelines for Americans. Contact ActionOnsite to learn more about how our programs can enhance your employees' well-being and productivity.

Summary of Physical Activity Guidelines for Americans

The Physical Activity Guidelines for Americans provide evidence-based recommendations for physical activity to enhance health and well-being across different age groups. These guidelines are designed to help individuals integrate physical activity into their daily routines and reduce the risk of chronic diseases.

For Adults

• Aerobic Activity: Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Activities should be spread throughout the week.

• Muscle-Strengthening: Engage in activities that work for all major muscle groups on 2 or more days a week.

For Older Adults (over65)

• Same Recommendations as Adults: Follow the same aerobic and muscle-strengthening guidelines.

• Balance and Fall Prevention: Incorporate activities that improve balance and prevent falls.

For Children and Adolescents (6-17 years)

• Aerobic Activity: Get at least 1 hour of moderate-to-vigorous intensity physical activity each day.

• Muscle and Bone Strengthening: Include activities that strengthen muscles and bones at least 3 days a week.

Additional Recommendations

• Flexibility: Incorporate stretching activities to improve flexibility.

• Reduce Sedentary Behavior: Limit the amount of time spent sitting and increase physical activity throughout the day.

These guidelines aim to promote overall health, enhance physical fitness, and prevent chronic diseases by encouraging regular and varied physical activity.