Sit less and move a bit - mobile everyday life for everyone

These are the topics currently under consideration in the University on the Move project, an effort of four Finnish universities headed by UniSport. Its purpose is to promote the mobility of both staff and students, as well as making the idea of a physically active workday and operational culture part of everyday activities. Supporting increased mobility in studying and work is important. 

Permission to move 

Exercise instructor and University Instructor Hanna Kosonen contemplates mobile everyday work and the integration of physical activity into lessons in her Finnish-language article entitled “Permission to move – university teacher's tips for movement in your everyday life”. The article draws on her dual role as a professional in education and physical exercise. She wants to call attention to the currently worrying situation of mobility among the University community:

“Considering the incontestable research evidence on the benefits of mobility, it’s remarkable how infrequently physical activity is seen in the everyday life of the community. Of course, support for student wellbeing has been included in the strategic goals of higher education institutions and in most curricula. Nevertheless, students may sit for as many as 10 hours per day. And the condition of the working-age population is worsening as careers grow longer,” she notes. 

Supporting increased mobility in studying and work is important also outside teaching situations. For example, meeting practices could be developed further in the direction of mobility.

Making exercise breaks easy during workdays and lessons 

Research has shown that interrupting work with breaks offers comprehensive benefits. Taking breaks to exercise is an easy way to increase everyday physical activity and reduce sedentary periods during work and studies. As part of the University on the Move project, UniSport’s instructors recorded break exercise videos, which you can view on the UniSport website. You can use the videos during your day of work or studies, or at your lessons to get students moving.

Learning and sharing practices that support mobility is important. In her article, Kosonen urges members of the University community to consider, for example, meeting practices together. 

“In meetings and teaching sessions held online, I try to use opportunities to relax my eyes and move at the same time. In fact, it’s good to consider when the recommendation to switch your camera on is pedagogically justified in teaching, or necessary for interaction in meetings. If there are no topics in the agenda or the lesson that require viewing visual presentations or using the keyboard, participants can, for instance, attend the session outdoors using headphones,” she says. 

_{Are you aware that, as a member of the University community, you can use the Break Pro break exercise program free of charge? You can download the program at https://breakpro.fi/en/download/ and for mobile devices in the app store by authenticating yourself as a member of the University community. You can set Break Pro to remind you of exercise breaks at the times you wish, ensuring that you will be physically active on a regular basis.} 

Tips for increasing everyday activity 

With small actions and choices, everyone can make their everyday life more active. Besides the classic choice between the lift or stairs, there are plenty of options for everyday activity. Make use of the everyday physical activity tips shared by members of the University community and find out which of them would suit you.

UniSport offers a range of easily accessible fitness services for everyday life. For example, you can take part in the Carefree Shoulders exercise breaks free of charge online. You can read more about break exercise and other online services on the UniSport website. 

FURTHER INFORMATION 

Read the entire article by Hanna Kosonen – or listen to the audio version (in Finnish) on the go!
Read more about getting started with exercise on the UniSport website and take advantage of UniSport’s free-of-charge break exercise services: 

• Carefree Shoulders – Weekly online sessions and recordings 
• Break Pro break exercise program 
• Effects of physical activity (UKK Institute, in Finnish only) 

University on the Move is a joint project of four universities led by UniSport. The participating universities are Aalto University, the Hanken School of Economics, the University of Helsinki and the University of the Arts Helsinki. The Ministry of Education and Culture has funded the project for 2022–2024. The aim of the project is to promote the mobility of personnel and the formation of a physically active workday and operating culture as part of the new hybrid everyday life. The measures taken in the project, such as encouraging active commuting, also support the goals of sustainable development.