New Resource: Movements That Matter
Movements That Matter — New Toolkit
We know your role demands a lot — long hours in a patrol car or at a desk, followed by sudden bursts of intense physical activity. That switch between stillness and sudden exertion takes a real toll on the body over time.
As part of the implementation of our Health and Wellbeing Strategy, the Garda National Health and Wellbeing Office in partnership with Dr Kirsten McGarry OLY, Specialist Registrar in the Garda Occupational Health Service, have developed the Movements That Matter toolkit— a practical, evidence-based resource to help you protect your body, reduce MSK injury risk, and stay physically and mentally sharp throughout your shift and working day.
Why It Matters
Musculoskeletal (MSK) injuries are one of the leading causes of discomfort and pain. Prolonged sitting stiffens the hips, back, and neck — and when you're suddenly called into action, an unprepared body is far more vulnerable.
Short, regular movement breaks have been shown to: •Reduce stiffness and musculoskeletal discomfort •Improve blood flow and vascular health •Boost alertness, focus, and reaction speed •Maintain physical readiness for sudden exertion |
What's in the Toolkit?
Four short movement sets, designed to fit into your working day — no gym or exercise equipment required:
- Dynamic Warm-Up & Mobility (5 min) — mobilise joints and raise your heart rate
- In-Car / At-Desk Seated Micro-Movements (4 min) — release tension without leaving your seat
- Core Activation & Strength (6 min) — re-engage your trunk and hips after sitting
- Cooldown / Static Mobility (2 min) — wind down and support recovery
How to Get Started
Access the Movements That Matter Toolkit through the KOPS Wellbeing App – Click Here.
Even five minutes of movement every 40 minutes can make a real difference to how your body feels by the end of a shift or working day.
Move a little. Often.Your body will thank you. |
Prioritising your physical health is essential for overall wellbeing. This section offers tips on fitness, nutrition and self-care practices that can help you stay active, healthy and energised for the demands of your role.
