Program Overview

U-Turn Physical Inactivity Program

The U-Turn Physical Inactivity Program is a simple program designed to decrease long periods of sitting or lying down. The underlying message of U-Turn is to avoid sitting still for longer than an hour at a time and to get up and move for one or two minutes every hour of sitting.

Program Description

According to the World Health Organization, physical inactivity is the fourth leading risk factor for death. Recent research shows that when people move around for one or two minutes every hour, they have a decreased risk of death. This applies to all individuals, whether they exercise or not, and is relevant every day, whether at work, home, or on vacation. A recent study at the University of Utah School of Medicine supports and validates the benefit of two minutes of physical activity every hour, showing a 33% lower risk of dying for people who are consistently active.

Remembering to Participate

The largest difficulty of U-Turn may be remembering to participate. When busy at a desk or with a sedentary task, time can slip by, and individuals may forget to get up and move. There are many ways to help remember, including setting a reminder on a phone. Various apps can be used to set an alarm reminder to get up and move at least once an hour.

Activities for Participation

There are many ways to be active for one or two minutes every hour. Some examples include:

• Going for a drink of water on another floor or further down the hallway (taking the stairs)
• Delivering messages on foot instead of by phone or email
• Taking the long route to the copier
• Using a restroom that is further away or on another floor (taking the stairs)
• Creating one or two minute bouts of activity that work for the individual
  • Some activities can be done right at a desk or in an office, and some can even be done while working, such as:
    • Arm Circles
    • Bicep Curls
    • Calf Raises
    • Desk Chair Swivel
    • Desk Push Up
    • Desk Squat
    • Fab Ab Squeeze
    • Lunges
    • Seated Leg Raises
    • Shoulder Shrug
    • Squats
    • Standing Leg Curl
    • The Fist Pump
    • The Flapper
    • The Knuckle Sandwich
    • The Nape Shaper
    • The Posture Perfecter
    • The Secret Handshake
    • Tricep Dip
    • Wall Sit
    • Wood Choppers