Virginia Tech® home

ZiZo CVE Handout: Zoom In and Out of Movement

ID

HNFE-964NP

Authors as Published

Morgan Gregg, B.S., 200-RYT

Reducing sedentary time and stress while increasing energy and concentration in online programming!

1. STAYING GROUNDED

Feeling restless or stuck in your desk chair?

  • Check in with your posture
  • Engage in movement: say hello to your body!
  • Take a mindfulness break    

2. STANDING OVATION

When someone has just completed a presentation, boost the presenter's mood AND get your circulation going by standing up and clapping for them!

Other tips for standing throughout the day:

  • Set reminders on your electronic device or write yourself notes to STAND UP & MOVE!
  • Sit less, stand more: Try to get up from your desk every 15- 30 minutes!
     

3. HEAD TO TOE MOVEMENT

Regularly engage your body in movement that feels good to you.

  • Whether you prefer a low-intensity "march in place" or a high-intensity interval workout, move safely and intuitively.

4. YOGA BREAK!
THE THREE KOGA KERNELS

  1. Postures (Asanas): shapes, flows, and movement
  2. Breathing (Pranayama): engaging in a few moments of belly breathing has been shown to manage acute stress!
  3. Meditation (Dhyana): take a few moments to reflect on how your body is feeling, allowing yourself to fully relax

5. BODY POLLS

Create a body poll to add a movement break to your online presentation! For example:

What is your preferred fruit?
A= apple
B=banana
C= clementine

To vote:

A: Make an A with your body OR move like an Ape!
B: Make a B with your body OR Balance on one leg
C: Make a C with your body OR Cat-Cow yoga posture

6. DANCE BREAK

  • Boost your mood and get some fun movement in with a dance break
  • Turn on your favorite song, and move to the music. Don't forget to smile!

Virginia Cooperative Extension materials are available for public use, reprint, or citation without further permission, provided the use includes credit to the author and to Virginia Cooperative Extension, Virginia Tech, and Virginia State University.

Virginia Cooperative Extension is a partnership of Virginia Tech, Virginia State University, the U.S. Department of Agriculture, and local governments. Its programs and employment are open to all, regardless of age, color, disability, sex (including pregnancy), gender, gender identity, gender expression, genetic information, ethnicity or national origin, political affiliation, race, religion, sexual orientation, or military status, or any other basis protected by law.

Publication Date

March 18, 2021

Resources in

Other resources by

Tags