About the toolkit

Our free BeUpstanding toolkit is designed to raise awareness and build a supportive culture to create a ‘dynamic’ workplace where sitting less and moving more is the norm

Be guided, step-by-step

Here is how the BeUpstanding Champion Toolkit works: once you sign up, you will get access to a free online step-by-step guide created by world-leading researchers. There are tools and resources to help your workplace champion get buy-in, deliver, and evaluate BeUpstanding

1 - 2 months



Get your workplace ready to BeUpstanding! It usually takes around one to two months to complete the foundation phase

2 months



Launch and promote BeUpstanding using our guide and resources. We recommend you run the activation phase for at least two months



Review & Sustain

This is the ultimate goal: environmental, organisational and individual change where sitting less and moving more is the norm

The BeUpstanding messages

Stand up

at least every 30 minutes

Stand up is a prompt to break up long periods of sitting. The recommendation is to interrupt sitting at least every 30 minutes by changing postures

Sit less

throughout the day

Sit less focusses on reducing overall sitting time by swapping some sitting with either standing or moving

Move more

take every opportunity

Move more means increase physical activity throughout the day; primarily through opportunistic, incidental activity like taking the stairs instead of the lift

The BeUpstanding strategies

BeUpstanding strategies are designed to address organisational structures and the work environment (i.e. places), and support individuals (i.e. people) to create and sustain a dynamic workplace where sitting less and moving more is the norm.



Establish supportive workplace policies and practice (e.g. regular standing breaks; standing meetings; wear your sneakers to work day)



Make environmental changes to the workspace to encourage less sitting and more movement (e.g. fewer chairs in meeting rooms; move bins/printers to a central location)



Provide education on the benefits of sitting less and incidental activity; facilitate self-monitoring of prolonged sitting

The results speak for themselves

Here is what others have said:

“It has an impact on culture...and showing that we actually think about staff health and we're interested in them being healthy. In reality it's good for work as well” - Champion - Senior Leader Government Sector QLD

“I feel like we are at the beginning of a revolution…It’s already snowballing” - Champion - Call Centre, QLD

“It was helpful in getting people into the mindset that you're not chained to your desk” - Champion Government Sector ACT

“BeUpstanding gave us a framework and the language to achieve change” - Champion Small Business QLD

When you need an extra hand to stand

Our free toolkit gives you resources and tools to BeUpstanding. But we understand that sometimes you might need an extra hand to maximise change

Whenever you see this premium symbol, it means the BeUpstanding team at The University of Queensland can offer extra support to help you on your BeUpstanding journey. Any paid services are used to support and sustain BeUpstanding research.

Help your workplace start sitting less

BeUpstanding now