Simple Movement Plan for Remote, Hybrid, and Office Workers

Its been 3hrs and you have not moved a MUSCLE !?!?!?

When was the last time you stood up, or had a stretch or had a walk today???

Working for long periods in front of a screen can impact your posture, mental clarity, energy, and overall wellbeing.

Try implementing The 47 – 3 Decree

 47min (Work Time) : 3 min (Movement) Movement Method is designed to fit perfectly into the natural workday

rhythm — offering a structured, energising break every 47 minutes. After 47 minutes of focused

work, you get a 3-minute movement burst that recharges your body and mind. Repeat this rhythm

and create a habit that enhances your focus, health, and productivity.

THE 5-STEP PLAN

1 STEP 1 – Set a 47-minute timer using your phone or smart device. (Try saying: ‘Hey

Siri/Google/Alexa, set a 47-minute timer’)

2 STEP 2 – When it goes off, immediately set a 3-minute timer for your movement break.

3 STEP 3 – Choose ONE of the following 3-minute Movement Break Options:
a) STRETCHING:Stretch every part of your body non-stop.
b) MOVEMENTS: March, do high knees, arm swings,or shoulder rolls.
c) GAMIFICATION: Use objects around you – pass a fruit, pick up a pen, or reach for your phone repeatedly.

4 STEP 4 – After 3 minutes, either: – Set another 47-minute timer to continue working, or – Take a 10-minute comfort break if needed (bathroom, water, snack).

5 STEP 5 – Repeat the cycle. Try for at least 3 hours in a single day, 3 days in a row. Build the habit slowly — from 3 to 5 to 7 hours/day.

WHY IT WORKS – THE BENEFITS

Boosts Mental Focus: Short breaks refresh cognitive capacity and sharpen concentration.

Reduces Stress: Movement activates endorphins and lowers cortisol. Improves Posture &

Reduces Aches: Frequent micro-movements help offset sedentary strain. Enhances Creativity:

Physical activity increases blood flow and stimulates idea generation. Increases Productivity: The

rhythm of work and movement supports sustained energy. Supports Emotional Wellbeing:

Movement is a natural mood enhancer and mental reset.

“If you don’t make time for your wellness, you’ll be forced to make time for your illness.”

— Robin Sharma

Try it. Share it. Feel the difference in just a few days!

Or send an email with subject “MOVEMENT PLAN” to info@courtneyorange.com to get a series of FREE 3min movement videos