Add Movement to Your Workday with New Programs

Virtual group fitness and mindfulness classes provide a chance for staff and faculty to recenter

A woman sits at an office desk and stretches her arms, as a man sits in the foreground.
Mindful Movement and Monday Moves are two new offerings from LIVE FOR LIFE in 2025. Photo by Pexels

Two new ways to add movement to your weekly work routine are available in 2025 to Duke staff and faculty through LIVE FOR LIFE, the employee wellness program.

Starting Jan. 13, Monday Moves can be accessed through Zoom at 12:30 p.m., with a focus on guided gentle stretches and movement for a 20-minute midday break each week.

And beginning Jan. 16 at 10 a.m., Mindful Movement, a companion to the Mindful Moment offering, will be available with 15-minute Zoom sessions each Thursday that combine movement, breathwork, visualization and intention.

“Movement can be a powerful tool for mindfulness and relaxation,” said Anna Batsakes, a health coach and mindfulness leader for LIVE FOR LIFE. “It offers an alternate focus to breath awareness. For some people, it is really hard to focus on breathing and for others it’s really hard to be still. So, a focus on movement can provide an easier entry point to calm and presence and moves mindfulness into an embodiment practice.”

Both Mindful Movement and Mindful Moment – held each Tuesday through the same Zoom link – are led by Batsakes. She combines her training in martial arts, tai chi and qigong to create movements that can be performed in any office setting. An example of meditative movement is the “wax on, wax off” hand motion featured in “The Karate Kid” movie, Batsakes said.

“I combine gentle movements with a focus on the breath to help bring you back into your body and into the moment,” Batsakes said. "It offers a quick way to get grounded and mindful while releasing tension in the body."

According to the National Institutes of Health, studies suggest that mindfulness practices help people manage stress, cope with serious illness and reduce anxiety and depression.

The Monday Moves virtual classes are intended to be gentle stretches that can be done while either sitting at your desk or standing up. Each session includes a gentle warmup, a focused working phase and a relaxing cooldown. The class will target different "problem areas" such as lower back, hips, wrists and arms. Participant suggestions for specific focus areas are welcomed.

“It’s a great way to give yourself a mental and physical break during your work day,” said Julia Phu, a Fitness Specialist for LIVE FOR LIFE.

More useful tips and handouts can be found on the Monday Moves webpage, including information on chair yoga, foam rolling techniques and general stretching recommendations.

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