A Team Captain’s Guide to LIVEHEALTHYIOWA
GettingStarted
What is a Team Captain?
The leader of your Live Healthy Iowa Team!
As Team Captain, there are a few things you can do to increase engagement for your team:
Set an Activity Goal to motivate your team
Send Bi-Weekly emails with the provided templates
Promote Lunchtime Activities offered by liveWELL
An activity goal makes it easier to see your team's progress
# of team members x 10 weeks x 150 minutes
Use the equation below to calculate your team’s activity goal = Goal minutes
Did you know?
The Physical Activity Guidelines for Americans recommend 150 minutes of physical activity a week. This could be walking, riding a bike, vacuuming, dancing, and more!
How to Set a Team Activity Goal
ResourcesforPhysicalActivity
Promote Lunchtime Activities
Every other week during the challenge, liveWELL is offering a 15-minute session to promote physical activity. Stay motivated and inspired by joining these lunchtime activities. Register with this link to choose what sessions you are interested in attending! Each activity is conducted over Zoom and begins as noon.
Physical Activity in the Workplace
Physical activity completed during the workday counts too! Consider ways to get small bouts of activity during the day: Take the stairs instead of the elevator
Walk to a distant drinking fountain
Take a brief walk outside Don’t forget to log your activity! Every minute counts.
Shareable Flyers
At the end of the guide are printable flyers to put up in your office or workplace. The flyers can also be downloaded and promoted through email.
Physical Activity in the Winter
Desk Stretches and Exercises
Fit in Fitness Handout
Tips for Live Healthy Iowa
Bi-WeeklyEmail Templates
Use the bi-weekly email templates on the following pages to motivate your team and provide progress updates! As Team Captain, you can forward the mass email to your team and include this language. Just copy, paste, and fill in the blanks with your team's goals and progress. Find your team’s stats on your Live Healthy Iowa Dashboard.
Week 1 - Jan. 13
Let’s go (team name)! Make sure you get your minutes of physical activity recorded! You can always go back and add minutes for previous days. As a team, we have (current) minutes on the board already – way to go! If you have IOS or Google Play, the app is pretty simple and slick for tracking your minutes on the go.
You will notice in the dashboard that I created a team goal for us to achieve (team goal) total minutes by the end of the challenge. This averages out to each person on our team completing 150 minutes of activity each week of the challenge. Every time someone logs, this will update our team total and show progress towards our team goal.
Let’s go team!
Week 3 - Jan. 27
Hello! Welcome to Week 3 (team name)! Check out the UI Weekly Stats board in the email below to see how the University of Iowa is doing towards our campus goal of 2,000,000 minutes!
As for our team goal of ( ) minutes, we are at (current minutes) this morning and (__)% of the way there. Keep moving and keep tracking your minutes.
Activity Tip this Week: Move your body in a way that feels good to you! As with anything in life, we are more likely to be consistent and motivated to do things that make us feel good. Consider registering for the 10-Minute Guided Stretching session next Thursday over the lunch hour.
Have a great week!
Feel free to make these your own! Add details about your team, the weather, or anything else to encourage people to get moving!
Week 5 - Feb. 10
Way to go on making it this far in the Live Healthy Iowa Challenge! As an institution we have logged (total UI minutes) minutes, and as a team, we are ( ) minutes away from reaching our team goal of (___) minutes! Let’s see how far we can reach in the remaining 5 weeks.
Have you been wondering if walking counts toward your activity goal? Register for A Wellness Talk: Does Walking Count? on Thursday, February 20th! The talk begins at noon and will be held over Zoom.
The days are also getting longer with the sun setting later and later. Take advantage of the extra sunshine and consider stepping outside for some Vitamin D!
Week 7 - Feb. 24
This week provides some amazing opportunities to get in some more minutes outdoors! Fresh air, sunshine, and movement are an amazing combination that do wonders for our mental health.
Spring is upon us! In just a handful of days, we will have daylight savings, which means the sun won’t set until after 7 pm. Take advantage of this time to care for yourself and increase your exercise. Just a few more weeks of Live Healthy Iowa to go!
Remember to keep logging those minutes!
Week 9 - Mar. 10
Awesome work (team name)! Only 2 more weeks of Live Healthy Iowa to go! As a team, we are (__)% of the way to our goal of (__) minutes. We’re almost there, and I know we can finish strong. Let’s make this final push and hit our goal together!
Reflection Tip: Take a moment to celebrate this success and think about how these habits can continue to fuel your health journey. Movement goes beyond challenges—it’s something you can give yourself every single day.
Don’t forget to fill in the blanks with your team’s minutes!
Week 10 - Mar. 17
We’re officially in the final week of the Live Healthy Iowa Challenge! As a team, we’ve accomplished so much, logging (___) minutes so far. Let’s make this final week one to remember. Don’t forget to log every minute by the end of the challenge—every activity minute counts!
Curious about how to increase your movement during the work day? Register for a guided lunch time Wellness Talk this Thursday the 20th at noon! There will be a discussion led by a liveWELL Health Coach about how to fit in movement at work, as well as a Deskercise demonstration.
Go Team (team name)! We’ve got this! ��
SharableFlyers
Post these flyers in your workspace or share them via email to provide additional support for your team!
Physical Activity Tips
To Stay Active This Winter
Take it Inside
Utilize a temperature-controlled environment for your movement. Join a Gym: Explore the recreational centers on campus or a gym near you.
Explore Free Workout Videos or Apps: YouTube is a great place to start for free videos
Create a Home Circuit: Combine jumping jacks, push-ups and other favorite movements for a quick, effective workout
Try Mall Walking: Use mall hallways to get in steps
Embrace the Cold
wa winters can be chilly, but snow provides an opportunity for que activities.
Layer Up and Go Outside: Walking, running, or hiking in the winter comes with beautiful scenery. Make sure you have proper gear! Participate in Winter Sports: Try ice skating, skiing, or snowshoeing
Pull Out Your Shovel: Iowa winter brings snow! Turn this chore into a workout
nk Beyond Exercise
movement has to be structured exercise. Participate in everyday ment
lize Housework: Cleaning, organizing, and redecorating helps ep you moving tive Hobbies: Try dancing while cooking, or new DIY projects an Stretching Breaks: Set an alarm, use commercial breaks, or nd down before bed with a daily stretching routine.
Scan the QR code to participate in a 4-minute cardio burst exercise video!
Try These Quick Desk Stretches & Exercises!
To help get yourself up and moving throughout the workday, try these three stretches and three exercises without having to leave your desk!
Stretch #1: Chair Figure 4
Target: Hips and legs
Bend one leg and take a seated figure 4 position
In the figure 4 position, keep your knee parallel to ground
Keep back straight
Tip from the hips to lean in toward your leg
Hold this stretch for 20 seconds and then repeat on the other side
Stretch #2: Chair Chest Stretch
Target: Chest
Place hands on the back of your chair
Feet just outside of the hips
Knees slightly bent
Tip from the hips to lean forward with a straight back
Hold this stretch for 20 seconds
Stretch #3: Goal Post Forward Fold Target: Hamstrings
Feet hip width apart
Hands in goal post position
Tip forward from the hips, keeping your back straight
Fold forward as far as you comfortably can
Straighten legs as you feel comfortable
Hold Stretch for 20 seconds
Alternative hamstrings stretch: Forward Fold
Feet hip width apart
Hands on hips or reaching toward the ground
Tip forward from the hips, keeping your back straight
Fold forward as far as you comfortably can
Straighten legs as you feel comfortable
Hold stretch for 20 seconds
Exercise #1: Desk Push-Up
1 2
Target: Chest
Feet hip width apart
Hands on edge of desk
Hands placed right outside of the shoulders
Back in a straight line
Elbows bend to a 90 degree angle bringing your chest to elbow height
Press bodyweight back up away from the desk
Repeat this exercise 10 times
Exercise #2: Calf Raise Exercise #3: Chair Squat
Target: Calves
Engage your glutes and quadricep muscles to raise yourself back to a standing position 1 1 2 2
Feet hip width apart
Hands on chair for balance
Raise yourself up onto the balls of your feet
With control, lower yourself back to a flatfooted standing position
Repeat this exercise 10 times
Target: Glutes and Quads
Feet slightly outside the hips
Chest stays lifted throughout the exercise
With control, lower yourself to a sitting position
Repeat this exercise 10 times
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FIT IN FITNESS
ACTIVITIES AND TIPS
TAKE A MOVEMENT BREAK EVERY HOUR OF THE DAY
Sitting less and moving more can help improve mental well-being, avoid muscle tightness, and decrease health risks.
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• Set a reminder every hour and take a short walk down the hall or up and down the stairs
Use a bathroom or water fountain on a different floor or area of the building
Pace around the room while talking on the phone, watching a webinar, etc
Energize with some jumping jacks, dancing, or body weight exercises (squats, crunches, wall pushups)
Keep a water bottle with you, so you have to take regular bathroom breaks and fill up your water bottle.
Try some seated movement like leg lifts, arm circles, marching in place, toe touches or any movement that is comfortable/acceptable for the space you’re in
SUBSTITUTE AN ACTIVE BEHAVIOR FOR A SEDENTARY ONE
Fitting activity into everyday activities makes it easier to find time
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• Take the stairs instead of the elevator.
Walk, roll, bike or ambulate someplace that you would usually drive, bus, or use other transportation.
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Schedule a meeting that requires moving to get to it (on a different floor or in an office further away)
Take a movement break during a meeting – stand, stretch, march your legs, swing your arms, etc.
Move your body while watching a show; try yoga, knee lifts, crunches, squats, lunges, planks, etc.
Play with a pet outside (instead of just letting them out) – take a walk or throw a ball/stick/toy for them.
DO A PHYSICAL ACTIVITY WITH A SMALL GROUP OR PARTNER
Exercising with others has been shown to enhance consistency, duration, motivation, and most importantly, enjoyment.
• Try out group fitness classes, group personal training, or specialty programs through Rec Services to cater to your fitness interests and needs: https://recserv uiowa edu/fitness
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Recruit a workout buddy or gather a group for a walk, hike, bike ride, outdoor yoga, or any other activity you all enjoy
TRY A NEW PHYSICAL ACTIVITY
While regular exercise is great for you, it’s important to vary your fitness routine to prevent boredom and overuse injuries, keep your brain healthy, and so much more!
• Check out Rec Services for classes, outdoor programs and rental equipment, aquatic activities, personal training and more: https://recserv.uiowa.edu/.
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Try a new piece of equipment like a BOSU or medicine balls, resistance bands, or cardio equipment. If able, try actively commuting to campus by biking or walking.
Use an app to do a new workout, some we like: Nike Training Club, SWORKIT, Seven, Workout Trainer
SPEND AT LEAST 30 MINUTES DOING MOVEMENT YOU ENJOY
Finding exercise, you enjoy helps motivate you to do it more regularly. Try some of these activities and see if you like them:
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• • • Yoga
Dancing
Zumba
Rock climbing
Walking or hiking in area parks and trails
Jump rope, hula hoop or other “kids” activities
Martial arts
Keep in mind we all enjoy different activities. Find the ones that are the right fit for you and fit them in regularly! If you like what you currently do, no need to change it. Just keep doing it!
More ideas: https://www webmd com/fitness-exercise/features/the-unworkout-7-ways-get-fit-have-fun#1
STRETCH FOR AT LEAST 10 MINUTES
Stretching can be done anywhere in a yoga class, while watching Netflix, before bed, and even at your desk! Stretching helps relax both mind and body; it speeds recovery from a tough workout and prevents future injury Plus, it feels good!
Office Break Yoga: https://www.youtube.com/watch?v=M-8FvC3GD8c
MORE RESOURCES
• liveWELL physical activity resources: https://hr.uiowa.edu/well-being/livewell/health-and-well-beingresources/physical-activity
• liveWELL Health Coach Service: https://hr.uiowa.edu/employee-well-being/livewell/livewell-programs-andservices/health-coach-services
Date last updated: 1/9/2025
liveWELL inspiresacultureofwell-beingandcampusexcellence,providingemployeeswiththeopportunitytothrive
TipsforLiveHealthyIowa
The Live Healthy Iowa challenge is an opportunity for you to promote positive lifestyle change with your friends, coworkers, and communities. Use the information below to find out what exactly counts as physical activity and how you can increase movement throughout the day.
What Counts as Physical Activity?
The Physical Activity Guidelines for Americans recommends 150 minutes of activity each week to support physical and mental health. Biking and running are great ways to get exercise, but they are a variety of way to increase your physical activity. A few examples are:
Dancing or playing with children
Taking pets for walks
Roller-skating
Participate in Lunchtime Activities
Vacuuming, mopping, other household chores
Shoveling snow and yardwork
Every other week during the challenge, liveWELL is offering a 15-minute session to promote physical activity.
Register by using this link to choose what sessions you are interested in attending! Each activity is conducted over Zoom and begins as noon. Some of the topics covered include a physical activity plan, stretching, and an introduction to strength training.
Physical Activity Resource Library
You can find physical activity resources in liveWELL’s Physical Activity Library!
Try this 4-minute cardio burst video
Take a break with this 5-minute desk workout
Utilize the Campus Walking Paths for quick walking breaks
Don’t forget to log your activity! Every minute counts.
Scan here to access more exercise resources!
