How Teams Can Add Movement to Meetings
Sitting too much during meetings can harm your health and productivity. Here's how adding movement improves focus, energy, and teamwork while reducing health risks:
- Health Risks of Sitting: Sitting over 10 hours daily raises heart attack and stroke risks by 147%.
- Benefits of Movement: Short breaks (e.g., 5 minutes of walking per hour) boost mood, focus, and energy.
- Simple Tips:
- Follow the "20-8-2 Rule": Sit for 20 minutes, stand for 8, and move for 2.
- Try desk exercises: Shoulder shrugs, leg stretches, or spinal rotations.
- Schedule 10-minute standing or walking breaks every hour.
- Walking Meetings: Improve creativity by 60% and help teams collaborate better.
- Use Tools: Apps like My Exercise Snacks can remind you to take breaks and stay active.
Incorporating movement into your meetings isn't just about health - it boosts productivity, creativity, and team satisfaction. Start with small changes like standing breaks or walking discussions.
How Movement Makes Meetings Better
Increased Energy and Mental Focus
Adding movement to your day can work wonders for your brain. A 2022 PLOS ONE study revealed that taking micro-breaks can increase focus by an impressive 40%. These short pauses help you maintain consistent energy levels throughout the day, making it easier to stay sharp and engaged.
Patricia Bannan, MS, RDN, highlights the importance of these breaks:
"By incorporating these brief but powerful pauses into your workday, you can enhance your focus, reduce physical strain, and maintain higher energy levels throughout the day."
This sharper focus naturally leads to better teamwork and interaction during meetings.
Better Team Communication
Walking meetings are a game-changer for team dynamics. Research from Stanford University shows they can improve collaboration and spark creativity. The relaxed, informal vibe that comes with movement makes it easier for team members to open up, share ideas, and connect.
Gloria Feldt, a leadership expert, explains how movement enhances learning and group bonding:
"Physical movement during a training session aids learning. When the body is moving along with the brain, neural patterns reinforce the learning content. And movement such as dance adds an element of joy and fun that binds people together into community."
These findings show how movement can turn meetings into more engaging and productive discussions. Companies that incorporate structured movement breaks report 32% higher employee satisfaction scores.
Health Benefits of Moving More
Incorporating movement into meetings doesn’t just improve focus - it also supports overall health. Research indicates that a lack of physical activity can increase the risk of mortality by 20% to 30%.
Dr. Alberto J. Caban-Martinez underscores the benefits of walking while working:
"This simple workplace intervention showed that walking outside on a safe, clear path while taking an audio/video work conference call can increase physical activity and affect mood and productivity."
The numbers back this up: organizations that promote movement see 27% fewer sick days and an 89% boost in productivity. Walking meetings alone have been shown to increase creative output by about 60%, making them a win for both health and workplace performance.
When teams move together, they’re not just strengthening their bodies - they’re also building stronger connections. These shared activities foster better collaboration, leading to more effective teamwork and improved results across the board.
Simple Ways to Add Movement to Meetings
Desk-Based Exercises
Even during seated meetings, it’s possible to stay active with some simple, discreet exercises. Dr. Eric Moogerfeld, DPT, shares:
"Isometrics involve contracting (squeezing) and relaxing muscles one at a time... And it's a discreet way to exercise at work."
Here are a few desk-friendly movements that can be done during virtual or in-person meetings:
| Exercise Type | Movement | Duration |
|---|---|---|
| Upper Body | Shoulder shrugs, triceps stretches, overhead reaches | Hold stretches for 10–30 seconds; perform shoulder shrugs for 10 reps |
| Core & Back | Seated spinal rotations, forward stretches | 10–30 seconds each |
| Lower Body | Chair calf raises, seated leg extensions | 10 reps each side |
These exercises are especially useful when done every two hours to counteract the effects of sitting for long periods. Encourage participants to focus on proper form and ensure they’re comfortable. These quick movements can easily complement other strategies for staying energized during meetings.
Quick Standing Breaks
Taking regular breaks can do wonders for focus and productivity. In fact, research shows that employees who take lunch breaks are 7% more likely to feel effective and efficient at work.
Adding a 10-minute break every 50 minutes can help participants recharge. Include these breaks in the meeting agenda, and let attendees know they can turn off their cameras to reduce screen fatigue.
Heidi Hanna, PhD, CEO of Synergy, underscores the importance of managing energy during meetings:
"The most important thing for meeting planners to keep in mind is that while time is a finite resource, the value we get out of the time we have depends on our ability to bring our full and best energy to that time."
Moving Meetings
If you want to take things a step further, consider holding walking meetings. A quick 20–30 minutes of physical activity has been shown to increase creativity by nearly 60%. Walking meetings combine movement with collaboration, making them a great way to spark innovative ideas.
Karen Bloom, CEO of Project Kesher, uses this approach by organizing weekly walking meetings to tackle her team’s toughest challenges. By bundling problems into these sessions, her team often arrives at more creative solutions.
To make walking meetings work, follow these tips:
| Element | Guidelines |
|---|---|
| Planning | Pick accessible routes and notify participants ahead of time |
| Duration | Stick to 20–30 minutes for the best results |
| Group Size | Keep groups small (2–4 people) for better communication |
| Environment | Account for weather, noise, and walking surfaces |
5 Team Building Ideas for Virtual Meetings
Tools to Support Movement Breaks
With the growing recognition of how movement benefits our well-being, technology is stepping in to make incorporating activity into meetings easier than ever. Here are three types of tools that can help teams seamlessly integrate movement into their workday.
Movement Break Reminders
Apps like My Exercise Snacks are designed to send notifications that nudge users to take short, timely activity breaks. These reminders are especially useful, given that workplace stress has increased by 20% over the past 30 years.
Dr. Marily Oppezzo, PhD, a certified personal trainer and leader in Stanford Lifestyle Medicine’s Healthful Nutrition pillar, highlights the practicality of these brief activity sessions:
"Exercise snacks are short bouts of movements, anywhere from 30 seconds to five minutes, that don't require going to the gym or any prep work. They are snacks, not meals."
These small, manageable breaks can fit into even the busiest schedules, offering a simple way to stay active.
Quick Exercise Options
Having a ready-to-go library of workplace-friendly exercises makes it easier to weave movement into meeting breaks. Here are some examples of "exercise snacks" that can be done quickly and without much hassle:
| Activity Type | Duration | Intensity Level |
|---|---|---|
| Stair Climbing | 20–30 seconds | Moderate to High |
| Wall Sits | 30–60 seconds | Low to Moderate |
| Body Weight Exercises | 1–2 minutes | Adjustable |
| Standing Stretches | 30 seconds each | Low |
Dr. Oppezzo explains the impact of these quick bursts of movement:
"With my clients, I've observed that becoming breathless with three or four exercise snacks throughout the day can sometimes be more stress-reducing than doing one longer workout and sitting the rest of the day."
These short exercises are an excellent way to keep energy levels up and stress levels down throughout the day.
Team Activity Tracking
Activity tracking tools take things a step further by helping teams set and measure their movement goals. These features allow teams to:
- Monitor daily activity levels
- Celebrate milestones and achievements
- Stay consistent with movement habits
- Push themselves with new challenges
The benefits of these tools aren't just physical. Research shows that companies see an increase of over $350 in productivity per employee when they enhance wellness programs. Additionally, 87% of employees say health and wellness benefits influence their job decisions. Clearly, prioritizing movement is a win-win for both employees and organizations.
Making Movement Breaks Work
Incorporating movement breaks into your team's routine doesn't have to disrupt productivity. With a bit of planning and leadership support, these breaks can become a natural and beneficial part of the workday.
Start Small and Build Consistency
Introducing movement breaks is all about starting simple and staying consistent. Begin by adding a single 2–3 minute break during long meetings and gradually increase the frequency as it becomes a habit. Another easy adjustment? Trim 5 minutes off the start or end of meetings to give team members time to:
- Stand up and stretch between calls
- Take a quick walk before their next meeting
- Do a few desk exercises without feeling rushed
In fact, research from the University of Bristol shows that employees who exercised during their workday saw a 21% boost in concentration and a 41% increase in motivation. Small changes can have a big impact.
Leadership Sets the Tone
For movement breaks to truly stick, leaders need to set the example. At Intermountain Healthcare in Salt Lake City, leaders embraced this by introducing meeting guidelines that included regular breaks and encouraged physical activity. When leaders actively participate - whether by leading a quick stretch session or turning parts of meetings into walking discussions - it sends a clear message about the value of these breaks. Here’s how leaders can show their support:
- Kick off meetings with a brief group stretch
- Turn appropriate conversations into walking meetings
- Add movement breaks as a standard agenda item
These efforts can be customized to fit the specific needs and dynamics of your team.
Adapt to Your Team's Preferences
Not every team operates the same way, so movement breaks should be tailored to fit your group’s setup and preferences. Here’s a quick guide:
| Team Type | Recommended Approach | Example Activities |
|---|---|---|
| In-Person Teams | Group-based, interactive moves | Group stretches, standing brainstorms |
| Remote Teams | Camera-optional flexibility | Desk exercises, quick walks |
| Mixed Teams | Offer flexible options | Standing or seated movement choices |
"Movement breaks act as effective pauses, ensuring our discussions remain sharp and our team stays refreshed throughout the day", says Diem Nguyen, Freelance Expert.
For remote teams, tools like My Exercise Snacks can provide structured, camera-optional movement ideas, helping to alleviate Zoom fatigue. Allowing team members to turn off their cameras during these breaks adds an extra layer of comfort and ease.
Conclusion: Better Meetings Through Movement
Incorporating movement into meetings isn’t just a nice-to-have - it’s a game-changer for team dynamics and productivity. Studies reveal that as little as 2 minutes of movement every hour can lower the risk of chronic disease by 33%. Beyond health benefits, short movement breaks can sharpen focus and breathe new life into meetings.
Science backs this up: brief exercise boosts blood flow, improving brain function and overall meeting performance. As Damesha Craig, CEO and Certified Mindset Life & Career Coach, puts it:
"Walking meetings offer a holistic approach to improving both physical health and mental well-being while enhancing productivity and creativity in the workplace".
For a practical way to make this happen, consider using My Exercise Snacks. This platform provides smart reminders and an extensive library of desk-friendly exercises, making it easy to weave movement into the workday - whether your team is gathering in person or online.
"Walking helps our physical and mental health...it is hard to find time in the school day to simply walk for exercise and pleasure, but turning some meetings into walking meetings can help us accomplish at least two things".
FAQs
What’s the best way for teams to introduce walking meetings without disrupting productivity?
To integrate walking meetings into your routine without disrupting productivity, start by giving participants a heads-up. Let them know in advance so they can prepare - like wearing comfortable shoes or dressing appropriately for the weather. This helps ensure everyone is ready and on board with the idea.
Stick to the planned agenda to keep the meeting on track. Bring along essentials, such as a small notebook or a mobile device, to capture important notes or ideas. Keeping the group small is key - it allows for more focused conversations and ensures everyone has a chance to contribute.
Walking meetings can inject energy and improve focus while keeping the discussion productive. By following these steps, your team can effortlessly incorporate movement into the workday.
What are some easy desk exercises to stay energized during virtual meetings?
Incorporating a few quick desk exercises into your virtual meetings can be a game-changer for maintaining energy and staying focused. Here are some simple moves you can try:
- Shoulder Rolls: Whether you're sitting or standing, roll your shoulders forward and backward a few times. It's a great way to ease tension and reset your posture.
- Seated Leg Lifts: While seated, extend one leg straight out and hold it for a few seconds, then lower it back down. Switch sides and repeat.
- Calf Raises: Stand up, use your desk for support if needed, and lift your heels off the ground. Slowly lower them back down for a quick stretch.
These exercises are subtle, take almost no effort, and can help you stay focused and alert throughout your meeting.
How can team leaders promote movement breaks while aligning with company culture?
Team leaders have the power to make movement breaks a natural part of the workday by weaving them into the company’s daily rhythm and values. For instance, incorporating standing or walking meetings can get people moving while encouraging teamwork and fresh ideas.
It’s also important for leaders to set the tone by taking their own movement breaks. When leaders normalize this behavior, it becomes easier for others to follow suit. Simple actions like setting reminders for breaks or including brief stretching exercises during meetings can make a big difference. By prioritizing wellness in the workplace, leaders not only support their team’s health but also enhance overall productivity.
