New Resource: Movements That Matter

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.

Garda National Health and Wellbeing Office — Keeping Our People Supported (KOPS)