Physical Activity Research & Resources
Why does Move More IU focus on short bouts of physical activity throughout the day?
We want you to take every opportunity you can to move — even short “microbreaks” count! Just moving once an hour (stretching, standing, walking) is better than not moving for hours on end.
More and more research is finding that being sedentary for long periods of time is harmful to our health. But a growing body of research also suggests that lifestyle activity — the movements we perform throughout the day, NOT just dedicated exercise time — can be an effective tool for achieving health benefits and staying active despite time constraints.
- Do you have 1 minute? The American Heart Association recommends at least 150-minutes of moderate activity each week, and every single minute of moderate- or vigorous-intensity activity counts toward this goal!
- Do you have 2 minutes? One study suggests that light activity 2 minutes per hour lowers the mortality risk of sitting.
- Do you have 5 minutes? Get moving, and come back to your work feeling happier and more energized, according to this study.
- Do you have time to make physical activity a habit? Regular physical activity provides benefits that affect your mind, body, and spirit — including:
- Manage stress
- Lower blood pressure
- Relieve tension and anxiety
- Boost good cholesterol
- Manage weight
- Prevent bone loss
- Boost energy
- Promotes optimism
- Improves self-image
- Fall asleep faster and more soundly
- Sharing activities with friends and family
- Delay or prevent chronic diseases associated with aging
- Maintain quality of life!
A Comprehensive Guide to Physical Activity in the Workplace
- Physical Activity Breaks for the Workplace, Centers for Disease Control and Prevention, October 2019
- How much exercise do you need, really? TODAY, December 2020
- Strategies to Increase Activity at Home and Work, American College of Sports Medicine, October 2019
- Fit Is It in COVID-19, Future Pandemics, and Overall Health, Mayo Clinic, January 2021
- Metabolic Effect of Breaking Up Prolonged Sitting with Stair Climbing Exercise Snacks, American College of Sports Medicine, June 2020
- New Physical Activity Guidelines Urge Americans: Move More, Sit Less, NPR, November 2018
- For a Longer Life, Get Moving. Even a Little. New York Times, August 2019
- Every Little Move You Make Can Help Your Health, Study Says, TIME, March 2019
- Importance of All Movement Behaviors in a 24 Hour Period for Overall Health, International Journal of Environmental Research and Public Health, December 2014
- What are the risks of sitting too much? Mayo Clinic, 2018
- Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study, Annals of Internal Medicine, October 2017
- "Fit 5," Fitness Cards, and Fitness Videos, Special Olympics
How Movement Benefits Our Minds
- Five Surprising Ways Exercise Changes Your Brain, Greater Good, January 2020
- Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies, The American Journal of Psychiatry, April 2018
- More Evidence that Exercise Can Boost Mood, Harvard Women’s Health Watch, May 2019
Physical Activity, Mobility, and Disability
- National Center on Health, Physical Activity, and Disability (NCHPAD)
- How to Exercise with Limited Mobility, helpguide.org
- Arthritis Foundation
Moving More to Prevent Chronic Disease
- Don’t just sit there, move more! Harvard Heart Letter, November 2017
- Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association, Diabetes Care, 2016
Ideas for Getting Active at Work and Staying Safe
- How to Stay Active and Injury-Free, Northwestern Medicine, 2020
- Stay Safe During Physical Activity, Office on Women’s Health, 2017
- How to Be More Active at Work, American Heart Association, 2018
- Exercising: Does Taking the Stairs Count? Mayo Clinic, 2018
Benefits of Regular Physical Activity
- Regular exercise changes the brain to improve memory, thinking skills, Harvard Health Letter, 2018
- Physical Activity Guidelines for Americans, US Department of Health and Human Services, 2018
- The Simple Reason Exercise Enhances Your Brain, TIME, 2017