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Walking As Work: #15ntc
- 1. Walking As Work: Don’t Call It A Break Beth Kanter, Master Trainer, Author, Speaker Ritu Sharma, Co-Founder & Executive Director, Social Media for Nonprofits NTC2015 – Austin, TX #15ntcwalkiswork
- 2. Beth Kanter: Trainer, Author, and Blogger @kanter http://bethkanter.wikispaces.com/walk #15ntcwalkiswork
- 3. Ritu Sharma, CEO, Social Media for Nonprofits @ritusharma1 www.sm4np.org/blog #15ntcwalkiswork
- 4. Session Agenda • Welcome/Icebreaker • What Research Says • What You Can Change Right Now • Walking Meetings • Walk the Talk • Reflection/Raffle http://bethkanter.wikispaces.com/walk Meet at the Trinity Street Doors across from Exhibit Hall 2 * Thursday, 12:30-1:30pm #15ntcwalkiswork
- 5. Poll: Stand up if …… #15ntcwalkiswork
- 6. Poll: Stand up if …… • Our organization does not do walking meetings, haven’t thought about it • Our organization does not do walking meetings, not viewed as work • I do walking meetings 1:1 with supervisor or colleagues • Our organization tried walking meetings, but it didn’t stick • Our organization has regular walking meetings and encourages it • Other #15ntcwalkiswork
- 7. HOW WE GOT STARTED! #15ntcwalkiswork
- 8. Beth 399 Beth’s Story: How I Got Started Walking at Work Healthy Range >150 Triglycerides: Test Results #15ntcwalkiswork
- 9. Too Much of This
- 10. And That Too … #15ntcwalkiswork
- 11. Dashboard To Collect Data Connected To Goals #15ntcwalkiswork
- 13. Where do you find the time in your work day? #15ntcwalkiswork
- 14. Image Credit: DIYgenius.com Image Credit: http://www.safetypartnersltd.com/workplace-distractions/#.VO5TaVPF_0o Ritu’s Story: Accidental Walker
- 16. Image Credit: Slow Medicine Image Credit: ComplementsHolistics.co.uk
- 17. WHAT THE RESEARCH SAYS ….. #15ntcwalkiswork
- 18. How many hours per day do you sit at work? • Less than two hours • 2-4 hours • 4-6 hours • 6-8 hours • 8-10 hours • More than 10 #15ntcwalkiswork
- 19. #15ntcwalkiswork People are sitting 9.3 hours a day, which is more than we’re sleeping, at 7.7 hours Sitting increases risk of death up to 40%
- 20. Sitting is the New Smoking #15ntcwalkiswork
- 21. #15ntcwalkiswork
- 22. #15ntcwalkiswork
- 23. Walking: The Killer App for Creativity and Problem Solving #15ntcwalkiswork
- 24. #15ntcwalkiswork
- 25. A Long History of Walking As Part of Work #15ntcwalkiswork
- 26. Aristotle instructed his students while strolling about …
- 27. #15ntcwalkiswork
- 30. ”For me, walking has proved to be a great way to promote a healthy lifestyle, while facilitating my communications skills and leadership efforts.“ Louis Sullivan, HHS Secretary 89-93 #15ntcwalkiswork
- 31. Share Pair: What resonated? What have you thought about before? #15ntcwalkiswork
- 32. “If you don’t like something, change it. If you can’t change it, change your attitude.” – Maya Angelou #15ntcwalkiswork
- 33. What You Can Change! • Stop thinking of solo walking as “exercise” it is a great time to think about challenging work task • Recognize when you are not productive sitting and take a five minute walk around your office, stretch • Hack a standing desk • Incorporate 20-30 minute solo walks during the day or do calls w/ your mobile phone • Walking commute to work, if possible or park far away or get off bus a stop early • Plan by minutes – 20/8/2 #15ntcwalkiswork
- 34. Stretch At Your Desk or Standing #15ntcwalkiswork
- 35. Standing Desk Hack Beverly Trayner-Wenger #15ntcwalkiswork List of Standing Desk Resources http://bethkanter.wikispaces.com/walk
- 36. Laptop Stand #15ntcwalkiswork List of Standing Desk Resources http://bethkanter.wikispaces.com/walk
- 37. #15ntcwalkiswork List of Standing Desk Resources http://bethkanter.wikispaces.com/walk
- 38. #15ntcwalkiswork
- 39. Think and Write: How Can You Incorporate More Movement Into Your Work? #15ntcwalkiswork
- 40. Nonprofits and Walking Meetings #15ntcwalkiswork
- 41. Examples of Other Professionals Incorporating Walking • Brainstorming and walking meetings with co-workers • Problem solving- Discussion focused issues -- Heather Whaling, Geben Communications • Starts every meeting with a play activity. See examples at: www.playworks.org/playbook/games -- Beth Kimberly, Playworks #15ntcwalkiswork
- 42. Examples of Other Professionals Incorporating Walking • Daily 20 minute walk after lunch with other tenants • Sharing ideas and resources – Tenants, Sobrato Center for Nonprofits • No calls sitting down • Default meeting in person to walking instead of coffee • Staff competition, winner gets to pick a team activity for the month—dance, comedy, creative class for team building • Weekly hike for big picture vision talk -- Social Media for Nonprofits #15ntcwalkiswork
- 43. Role Play: Convince Your Boss or Colleagues To Kick the Sitting Habit #15ntcwalkiswork
- 44. Walking Meetings Are Like Any Other Meeting Source: Andrea Kihlstedt • Purpose • Agenda • Note Taking • Facilitation #15ntcwalkiswork
- 45. How Walking Meetings Are Different • Route Planning • Pacing • Walking shoes • Note-taking methods • Tracking Steps http://bethkanter.wikispaces.com/walk #15ntcwalkiswork
- 46. Meeting Type Description Informal Chats To decide to act on a problem you are facing 1:1 Regularly scheduled check-ins with your boss or people who report to you Networking Meeting with a professional colleague for relationship building Huddles To offer help or take action on tactical issues such as scheduling or daily work Staff Meetings Reporting, decision, planning, scheduling, updates, brainstorming, etc Work Session To develop a strategy, process improvement, or implementation plan Conference Calls Meetings by phone or online Changing A Culture of Sitting: Pick One Meeting Easy place to start: Suggest replacing weekly status updates with supervisors with a walking meeting. Suggest meeting for a walk instead of coffee for networking meetings. Switch conference call meetings to your mobile phone and walk or pace #15ntcwalkiswork
- 47. More Tips for Walking Meetings • Use a park or outdoor setting whenever possible. • Plan indoor meetings in the office space in the event of bad weather. • Try holding walking meetings in the afternoon, when energy levels are lowest. • Avoid noisy roads or crowded areas. • Plan a route with some good stopping points. • Set a goal for walking meetings each week. #15ntcwalkiswork
- 48. Stand Up Meetings 15 minutes Everyone stands What did you complete? What is in progress? Any roadblocks Deadlines looming To do list culture Learn about work of other teams Team building activities #15ntcwalkiswork
- 49. It’s Time To Walk the Talk • Find a partner • Going to take you for a guided walk • Discuss • What are some ways you can incorporate standing or moving into your work day? • What are some ways that your organization can make meetings more healthy and productive with walking or standing meetings? • What is one challenge you face? • What is one step you can take next week? #15ntcwalkiswork
- 50. Reflection/Raffle • How can you integrate walking into your work? • What’s one small step you can take? #15ntcwalkiswork
- 51. More about walking at work: http://bethkanter.wikispaces.com/walk Friend Me on Fitbit for Walking As Work Challenges https://www.fitbit.com/user/288NYK Evaluation Survey: http://po.st/LG3v8F Meet at the Trinity Street Doors across from Exhibit Hall 2 * Thursday, 12:30-1:30pm Resources #15ntcwalkiswork
Notes de l'éditeur
- Beth #15ntcwalkiswork
- RITU Stand up if you use a standing desk? -Interview those who are standing why did they start using a standing desk, how they made the shift, what was difficult
- BETH -Ask those who stand on #2 – to share more about why it isn’t viewed as work, whether it is their boss, etc -1:1 meetings – ask specifically what they do -Tried it, didn’t work – ask why -Doing regular meetings – ask to share what type of meeting, how often, how many people, etc
- Let me tell you a personal story about why I’m so excited about the power of data to inspire change, leading to better outcomes. Six months, I went into my doctor for my annual check up and got some test results back … My Tryglycerides were If you know these numbers .. You know that less than 150 is the healthy range to avoid heart disease …
- https://www.flickr.com/photos/marcopolis/8489053357/sizes/o/
- So, I got a fitbit and got walking …
- Started slowly and gradually increased to 15,000 steps a day Fitbit, through the social component, let me crowdsource motivation And, best of all, I brought my numbers to the normal level But, something else happened – I noticed that even though I was spending less time at my desk, I was way more productive, more creative, more present ..
- https://www.flickr.com/photos/alancleaver/2581218229/sizes/o/ But yet, I kept hearing from professional colleagues – where you find the time in your work day? And came to this idea, that walking is work! When I walk, I think about my work and come back to my desk – more refreshed. When I walk when I’m on a conference call, I pay better attention When I walk, it improves my memory When I walk, I feel better and able to deal with stress betterr So that’s why I’ve been talking about, writing about, and teaching the power of walking as work
- Too many calls and emails, managing 14 global events, 14 set of partners, speakers, sponsors and event production. Too much busyness My walking got kickstarted when I got a dog. I was walking her every 3 hours when she was a puppy and that got me into the habit. I noticed significant health benefits, I was always buzzing with writing ideas and work related ideas while on a walk.
- I started scheduling all my calls while walking. I was trying to kill two birds (dogs?)with the same stone to be super efficient with time. For me, procrastination was not an option, the dog had to go when the dog had to go. This helped with sticking with the habit. Now the dog can stay for 5-6 hours between walks, but I still walk her every 3 hours. Bonus: Tired dog is a good dog!
- Walking helps me with: Being present in calls and meetings, instead of being drawn into all new notifications Take a break from routine work to have fresh perspective, increased productivity Significantly improved writing and idea generation Stabilized weight and other health benefits
- Beth Let’s do a quick overview of what the research says ….
- BETH
- BETH Organ Damage: Colon cancer, heart disease Muscle Degeneration: Mushy abs and limp glutes Leg Disorders: Poor circulation and soft bones Bad Back: Disk damage Trouble at the top: Foggy brain and strained neck .
- BETH Sitting is the new smoking And some new research has come out that says even we go to the gym or do a lot of walking, it doesn’t negate the bad things sitting does to our health … Mayo Clinic researcher James Levine: "The goal of sitting should be singular: to give our bodies a break from moving."
- BETH We can’t all do as this TheOnion blog post suggests – stand up at desk, leave office, and never come back I realized I had to shift the way I thought about walking and moving as work not just taking a break or a fitness program …. http://www.theonion.com/articles/health-experts-recommend-standing-up-at-desk-leavi,37957/
- BETH It isn’t exactly breaking news that walking is healthy and if we walk regularly, it helps us remain calm, alert, focused, and happy. Much more so than if we were inactive. Studies have also shown that walking and standing while we work can help us be more creative and productive. Recently, researchers at Stanford University tested creativity in people that were walking vs sitting. They discovered that the majority of people were more creative when they were walking. They found that creativity improved by an average of 60% when the person was walking. What nonprofit wouldn’t want their staff to be more creative? However, there is one caveat to the whole walking vs sitting study. The researchers found that walking helped the creative process, but may not enhance focused thinking, it boosts working memory as another study out of Germany found. So this means walking team meetings might be more useful when the team needs to brainstorm versus coming up with a plan for implementation. However, I feel walking meetings are great for the health and mood boosting benefits, regardless. -
- BETH This is another study from Dr. Chuck Hillman University of Illinois … showing two brain scans – the one the left is after sitting 20 minutes, the one on the right is after a 20 minute walk
- https://www.flickr.com/photos/jrconlin/2517907828/sizes/l BETH According to a recent New York Times blog post, another recent study has found that even a lunchtime stroll can immediately improve your ability to handle stress at work. The study compared two different groups – those who took a 30 minute walk during lunch time and those that did not walk. The walkers were more positive and enthusiastic at work which is very important to productivity. Even though the study volunteers had positive results, many stopped taking walks after the study was completed. The reason? They were expected by management to work through lunch, suggesting for more education about how the downside of and how to transform a culture of sitting.
- BETH: You’ve probably read a lot about tech leaders in Silicon Valley and World Leaders who walk as part of work, but this isn’t a new idea. There is a rich history
- BETH Aristotle allegedly instructed students while strolling about—which fits with his students’ being called “Peripatetics.” a person who travels from place to place. .
- BETH Charles Dickens “was from childhood an avid, even compulsive, walker,” Sports Illustrated wrote in 1988. (Apparently, the mid-1800s was “the golden age of professional foot racing, or ‘pedestrianism.’” Who knew?) Dickens frequently walked around 20 miles a day—one night in 1857, he logged 30 miles—and often did so at night. Walking was a means of both observing the cities around him and de-stressing. “Dickens found composition to be hard, painful work,” SI writes. “The hours he spent at his desk agitated him tremendously, and walking served as a kind of safety valve.”
- BETH And the tradition of walking at work goes further back in history .. Sigmund Freund did not just let his patients lie on the couch and he didn’t sit at his desk … In August 1910, Sigmund Freud took a four-hour walk with the Austrian composer Gustav Mahler, who had requested an “urgent consultation” via telegraph, according to the BBC. Mahler’s marriage was disintegrating, and he was about to have a breakdown—hence the emergency walk-and-talk with the founder of psychoanalysis. In fact, Freud conducted a number of walking analyses, according to Freud: A Life for Our Time.
- RITU Steve Jobs and Mark Zuckerberg and other tech leaders in Silicon Valley are famous for their walking meetings…. Steve Jobs made a habit of the walking meeting, especially for first encounters, according to CNNMoney, which quotes from Jobs’ biography: “taking a long walk was his preferred way to have a serious conversation.”
- RITU The benefits of walking to “clear your brain” or build relationships is not a new leadership technique. As Louis Sullivan, HHS Secretary in 1989-93 and famous for walking meetings, notes in an HBR blog post ”For me, walking has proved to be a great way to promote a healthy lifestyle, while facilitating my communications skills and leadership efforts.“ - Obama regularly does walks and talks
- RITU
- BETH
- BETH It is easier to change yourself than your organization’s culture- some ways you can start …. If the staff spends a lot of time on the phone, suggest that employees forward calls to their cell and use that verbal meeting time to pace/walk around instead of sitting at their desks Your Guide To Sitting Less Plan by minutes. Cornell ergonomist Alan Hedges recommends 20 minutes sitting, eight minutes standing, two minutes walking. Repeat. The formula also improves productivity and posture, studies show. Default to a walk. Instead of mulling at your desk when you're drawing a blank, get up and take a 5-minute walk. Research suggests that you'll be 60 percent more creative when you return. Stand When tired. Make this automatic: If you yawn, stand up. Rising fires the Ascending Reticular Activating System, a network of neurons in the cerebral cortex that enhances alertness. Shift Your mind-set. Before you take a seat, think of this quote from Mayo Clinic researcher James Levine: "The goal of sitting should be singular: to give our bodies a break from moving."
- BETH - I just mentioned stretching – who has a favorite stretch? Does anyone have a favorite stretch? [Ask someone from the audience to share] http://officeyogasf.com/
- RITU https://www.flickr.com/photos/btrayner/ In a recent discussion on Facebook, colleague Beverly Trayner-Wenger mentioned “I find that standing, rather than sitting, at my computer, has made me more demanding and productive in meetings.” She shared a photo of her standing desk hack. She creatively uses a cartoon and music stand, so a standing desk doesn’t have to be expensive. She does recommend investing in a soft pad as your feet can get sore. I’m also seeing colleagues move to treadmill desks. DH Leonard recently shared this reflection about how she moved from sitting to walking while she works. - See more at: http://www.bethkanter.org/sit-stand-walk/#sthash.CaSgiets.dpuf16486718385/
- RITU This adjustable stand is great because it let’s you customize the exact height, is portable too And there is a link in the resource list to this …
- RITU Ergnomics are imporatnt
- RITU http://www.dailymail.co.uk/femail/article-2376946/Forget-dieting--want-lose-weight-just-stand-Our-writer-lost-half-stone-staying-feet-day.html
- BETH
- Some have gotten started with walks and talks – 1:1 or having their team do a walk to brainstorm or problem
- https://www.flickr.com/photos/87827285@N00/6174667299/sizes/l BETH: set up exercise -Some of you may need to do some convincing of others to try a walking meeting – so we’re going to do a role play RITU: the person who needs to be convinced or the “resiister” Excuses -You can go to the GYM -Walking isn’t work -It’s too cold outside -Staff members who have physical limitations BETH: Convince BETH: Give instructions for folks to do the exercise
- RITU Good meetings are good meeting .. Let’s look at the how a good meeting evolves (visual) For a successful meeting – whether walking,standing, sitting, or on the phone you need to think about: Purpose Agenda Note taking Facilitation
- Beth What’s different? You have to plan the route and make sure to tell people to wear comfortable shoes. Note-taking is different
- Beth How to get started with your first walking meeting The first step to do is to list all the meetings in your life and pick one that you can do as a walking meeting Go for the easy win … maybe start with 1:1 … Use the handout – to think about the meetings in your life – and plan a walking meeting …
- RITU Some Tips …
- Beth This is an easy place to start 15 minutes What did you complete yesterday? What’s in progress for today? Is anything blocking you from completing something? Each team member is standing during this meeting because that posture is thought to ensure better focus than sitting down. In theory, standups are perfect for productivity because they cut the fat of long meetings where no one pays attention and everyone is drawn away from real work. And it’s not just giving status reports. Teams identify priorities and challenges at the beginning of the day so that they can plan to remove any blockers and make sure the path for the rest of the day’s work is clear. Deadlines Are Looming Have you ever heard that saying, “When you make a plan, God laughs?” Well, God must get a kick out of project managers trying to control time with estimates and deadlines. When those moments inevitably come where two critical deadlines collide on the same day, standups are helpful because teams look at the calendar together as they give their updates. You’re able to see the milestones coming before they arrive, and you can make plans to adjust priorities or workloads accordingly. You Love To-Do Lists Since we’ve been holding standups, we’ve also been using project management systems like Basecamp and JIRA. These systems allow everyone to see every box (literally) that needs to get checked before a website or logo can be delivered to a client. During standups, team members can quickly point out the tasks they’re working on, and the meeting is over in a snap. You Want to Learn More About What Another Team Does One of the advantages of being in a small company is that opportunities to learn are ever-present. Every team’s standup is recorded in our project management system, so I can always see how members of another department are contributing to a project I’m working on. Here’s a possible scenario: For website development, my strategy team will conduct research into our client’s industry to look for trends and we’ll notice, for example, that more nonprofits are embracing responsive websites. When our developers start building the site, I can review their standup to see the steps that they’re taking to display the site on screens of multiple sizes and ask them to share insight with me. This is a win-win because I get to learn something new as well as show interest in my co-workers (which goes a long way for individual and company morale).
- BETH Set up the execise RITU in the back, Beth in the front