Yoga Series 5

Yoga Class for Chakra Awakening - for Intermediate Students

Activate your Chakras and let the energies flow. Sukadev leads you to an intermediate Yoga Class with concentration on the Chakras and their mental powers. This One-Hour-Yoga-Class consists of: Relaxation, Om Chanting, Kapalabhati, Anuloma Viloma (Alternate Nostril Breathing), Sun Salutation with Surya Mantras, Navasana, Shirshasana (Headstand), Sarvangasana (Shoulderstand), Halasana (Plough), Matsyasana (Fish), Paschimotthanasana (Forward Bend), Bhujangasana (Cobra); Shalabhasana (Locust), Dhanurasana (Bow), Garbhasana (Child's Pose), Ardha Matsyendrasana (Spinal Twist), Final Relaxation with Laya Yoga Technique, Om Chanting. Demonstrated by Carlotta and Aruna, yoga teachers and ayurveda therapists at Yoga Vidya Ashram Germany. More Infos http://my.yoga-vidya.org . Music by Yogi Hari http://www.yogihari.com . More Videos on http://my.yoga-vidya.org/video

Walking Groups

Walking: How to start a walking group

By Mayo Clinic staff

---

Original Article:  http://www.mayoclinic.com/health/walking/SM00062_D

---

Walking: How to start a walking group

Starting a walking group requires little effort and provides big rewards. Simply spread the word and get organized. Soon you'll be walking toward better health.

By Mayo Clinic staff

If you crave solitude, walking on your own might be the perfect workout. But if you'd rather not go it alone, bring others along for your walking adventures. Getting support from others by walking together can actually help you stick with your health and fitness goals. To do that, consider starting a walking group. Starting a walking group isn't that hard, and the rewards may well be worth a little extra trouble.

Enjoy the benefits of a walking group

You already know the health benefits of walking. Here's what else you get when you walk with others:

• Safety
• Socialization
• Accountability
• Friendship
• Motivation

Recruit members for your walking group

To start a walking group, just spread the word. Talk up your walking group among your family members, friends and neighbors. You might be surprised to find that you're surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise.

Maybe you'd prefer recruiting colleagues. Ask your employer about having a friendly workplace competition. Challenge those in your work group to a pedometer contest, for example. The group that achieves the most steps takes home bragging rights or a simple prize. Or, keep track of the number of minutes of activity for the group and see who comes out on top each week.

Get your walking group organized

Once you've recruited members for your walking group, hold a kickoff meeting. Collect email addresses, phone numbers and other contact details, so you can stay in touch about workouts and keep each other motivated.

Then discuss the details of your walking group, such as:

• How often to walk
• The distance to cover
• The speed to walk
• When and where to meet
• Whether to walk indoors or outdoors
• What to do in case of bad weather
• The route to take

Of course, your walking group may need some flexibility to accommodate weather, work schedules, illness or other factors that may arise. If you've recruited lots of people, consider breaking into smaller walking groups, perhaps based on fitness level, fitness goals, availability or other factors.

On the other hand, if your walking group members are at different fitness levels, you may be able to encourage and motivate each other by walking together. Staying motivated is one of the key factors in sticking with your health and fitness goals for the long term. So lean on your walking buddies for support, especially on those days when you feel like skipping your workout.

Maintain momentum for your walking group

Once your group's walking routine is established, look for ways to maintain and boost motivation. You might choose a name for your walking group, design a group logo, enter charity walking events, or set group goals to increase walking time or intensity.

The camaraderie you experience in a walking group and the shared fitness success can help you walk your way to better health.

References

Walking and Stretching break

Forward Head Posture Correction (Anti-Ageing Must)

http://www.posturevideos.com Reverse the anti-ageing affects of forward head posture

Locations in Utah County to help you quit smoking

Utah County
Utah County Health Department
151 South University Avenue,
Suite 2700
Provo, UT 84601
Contact:
Kari Matheson
Telephone:
(801) 851-7099
Website:
http:www.co.utah.ut.us/
dept/ health/ 
One-on-one counseling,

Pregnant women program,

Teen cessation classes through the END program

Utah Valley Regional Medical Center
1034 North 500 West
Provo, UT 84604 Contact:
Joyce Lewallen
Telephone:
(801)357-7162

Adult "Smoke Breakers" program; Orientation plus six 1 hour classes, patches may be included (dependent on health plan coverage)
Utah Valley State College
Alcohol & Drug Education
800 West University Parkway
SC 221
Orem, UT 84058

Contact:
Amy Grubbs
Telephone:
(801) 863-8876
ext. 8127 Individual counseling; ;nurse practitioner available to assist with obtaining info/rx re: APT; community presentations

Wash Your Hands Campaign

Wash Your Hands Song

Walking and Stretching break

Fitting Fitness Into a Busy Schedule

By now you know that exercise is good for you, and that you should do something on a regular basis, like walking. What's the best time for you to exercise? Anytime. Honestly.

A healthy exercise program includes muscular strengthening, flexibility training and plenty of aerobic exercise such as walking. You can start your walking program without investing in any elaborate equipment except a good, comfortable pair of shoes.

Walking Can Be Fun

Even on a busy schedule, you can find creative ways to make time for walking. If you can fit two 10-minute sessions in during the day, it will benefit you almost as much as one 20-minute session. Updated guidelines from the US Department of Health and Human Services (2008), the American Heart Association and American College of Sports Medicine (2007) state that moderate-intensity activity such as brisk walking can be performed in 10 minute bouts for improved health. You just need to fit in a total of 2 ½ hours over the course of a week.

• You can easily accomplish 10-15 minute sessions with things like walking around the neighborhood after work, walking to a lunch spot that’s ten minutes away or heading to the corner store for a few items. Instead of seeking out the closest spot, save time, frustration and gas by parking farther away from your destination and using the time and energy to walk. Or, if you take the bus, get off a stop earlier and take a brisk walk.
• To catch up with an old friend, schedule a walk together. It’s a great way to get some exercise and fresh air while you’re enjoying each other’s company. Chances are that you’ll be so focused on the conversation that you’ll walk farther than you planned.
• Do you or your friend have a pet? If so, volunteer to be the official dog walker and everyone gets more exercise – including the dog!
• During the work day, take the long way to the copier, restroom, or walk over to speak to someone instead of calling. Instead of a coffee break, take a 10 minute walk break! You’ll burn a few extra calories and prevent stiffness.
• Discuss business plans with colleagues while going for a short walk instead of sitting at a desk. Develop a new corporate culture of "walking meetings".
• Walking is a great way to get errands done if you live or work in an area close to your destination. You’ll save gas and wear-and-tear on your car while you’re burning more calories and getting in shape.
• On weekends, take a walk together to reconnect with your family members. If the kids want to go to the park or a friend’s house, walk to get there.
• Turn shopping into an aerobic activity. Shopping is walking, so don't stop for 10 minutes straight and you've worked in one of your daily sessions! Check with your local mall for mall walker programs, and you'll have company.
• Walking is definitely good for cardiovascular health and fitness. And here's something else you'll like: it can help you lose weight or keep the weight off once you’ve lost it. If weight loss is your goal, you must progress to walking longer and harder while reducing your calorie intake with healthy food choices.

Make Time to Stretch

Flexibility training can reduce stiffness and promote fluid movement during walking and other activities. Stretching or range-of-motion exercises can be done just about anywhere, anytime - for example, while you’re at your desk or on the phone. Some stretching can even be done while waiting in line. Minimize back and joint stiffness by getting up from the computer and stretching/moving frequently during the day.

Television commercial breaks are about two to two-and-a-half minutes long, so this can be enough time for a good set of stretches. Stretch to the point of mild tension and hold it for 10-30 seconds.

Is One Time Better Than Another to Exercise?

It's really up to you. You can walk in the morning, afternoon or evening. Consider your personal schedule and energy level. Lunch breaks offer an excellent opportunity to get out of the office and exercise. Use your coffee break to take a short walk around the office. Get rid of the day's stress by fitting in a quick walk after work.

Whatever time you choose, make sure you stick with it. For some people, it's easier to stay with an exercise program when you do it with a friend or co-worker.

Make Time to Stay Healthy

Exercise is one of the best things you can do for yourself, so don’t put it off for another day. Just a few small changes can lead to big results if you stay consistent. You will be glad you did.

Yoga Series 4

Yoga Class Intermediate 30 Minutes - Chakra Concentration

A special gift for your Yoga Practice: A high-quality-30-minute Yoga Video for practicing at home. The Yoga Vidya Basic class, very similar to the Rishikesh Series and the Sivananda Basic class. Special attention is given to the concentration of the Chakras. You should already know the basic postures. Then you can give your personal practice a boost with this special Yoga Class Video. More on Yoga: http://en.yoga-vidya.org - Big Yoga Community http://my.yoga-vidya.org

http://www.youtube.com/watch?v=JtcTLvdp6rg&feature=channel&list=UL

Wash Your Hands Campaign

Walking and Stretching Breaks

Desk Stretch At the Office
Desk Stretch exercises can help you get through your work day, making you feel more energized and alert . During your next break, take some time to perform simple stretches to loosen up the tight muscles around your neck, back, legs and arms. It will help you tackle the rest of your work day.


If you have an office job or sit in a chair for long periods of time, then you know what I’m talking about when I say you need to take a break and stretch.  

You feel tightness in your shoulders, your back feels stiff and of course your neck is just killing you after awhile.  

This is the time many people will get up out of their chair and wander about the office just to get a break, stretch out a bit and relieve office tension.

Now you can take your stretches to the next level and really get a break with exercises you can do right at your desk.   

Here you will find neck stretches, shoulder stretches, arms, hands and wrist stretching exercises and of course back stretches and more.  

Each time you feel you need a break, try another stretching routine.  If your co-workers look at you a bit funny, just tell them to join in on the stretching fun.

Benefits of Desk Stretches

One of the best reasons for performing stretching exercises at the office is to relieve stress.  Many corporate environments are hectic, fast paced and stressful.  This stress only gets worse when you are up against a deadline or have your boss breathing down your neck for the monthly report. 

When stressed, we do not think as clearly and often make rash decisions or stupid mistakes.  

So the number one benefit for you desk stretch break is to make sure your stress is reduced so that the monthly report is completed on time and is accurate.  But this is not the only benefit you can gain from your “desk stretch break”.  Other benefits include;

• Improves Posture
• Increases Circulation
• Reduces Muscle Tension
• Improves mental Alertness
• Decreases Risk of Injury
• Makes you Feel Better!

http://www.exercise4weightloss.com/desk-stretch.html

Wash Your Hands Campaign

Clean Hands Toolkit 

It's just plain common sense to encourage more frequent and effective hand washing – but it makes good business sense too.  Unclean hands spread the germs that cause colds and flu, infecting your employees.  Once an illness has struck one person in your company, absenteeism can quickly multiply and cost your business in lost productivity.

Did you know:

• Among unvaccinated employees, flu-like illnesses accounted for 39% of sick days and 49% of days with reduced employee productivity.   
• Yearly flu costs $76.7 million per year in employee absenteeism and other indirect costs.
• For each flu or cold, a person feels sick for five to six days, resulting in missed days ranging from half a day to five days of work.

Frequent hand washing is one thing your organization can promote to decrease the spread of colds and flu and keep your business running smoothly. 

http://www.youtube.com/watch?v=bMMoyDA-zPw#t=30s

Walking and Stretching Breaks

Physical Activity - At Work 

Start a Walking Group at Work

Start a walking group at your workplace so you and your colleagues will have an opportunity to be physically active during the workday. Many people find it hard to fit physical activity into their schedule so why not try going for a 10 -20 minute brisk walk at work. Canada's Physical Activity Guidelines recommend a minimum of 10-minute intervals of activity in order to accumulate a total of 60 minutes of light physical activity every day to stay healthy or improve your health. Walking is easy and inexpensive. You will be surprised at how good you will feel, your stress level will be reduced, and you will feel energized.

How is a walking group organized?

Spread the word - use email, voicemail and posters to get people interested.

Ask your friends to join you. This will motivate others to get started.

Make it fun and unstructured. Start slowly so that none of your co-workers are too intimidated to continue.

Encourage your colleagues to take walking breaks instead of coffee breaks in order to get some fresh air.

Promote a noon-hour walking group.

Take a friend to help you map out a safe route that takes between 15 and 40 minutes so that people at all fitness levels may enjoy their walk.

Create an indoor walking route in case of poor weather - go to a local mall if your workspace is not conducive to walking.

Increase the length of time your walking group spends walking gradually so that everyone is motivated to keep on walking.

Track your walking groups progress on a graph or poster in a main foyer to inspire others to join.

Hold a contest or challenge between departments.

Host a heart healthy nutritious potluck before or after your walking groups noon-hour walk.

Ask your colleagues when they would prefer to walk. Some people need a "pick me up" in the morning while others require one in the later afternoon.

Things to Consider:

Wear appropriate shoes. Nothing could be more discouraging than blistered sore feet at the end of a walk.

Dress for the weather.

Practice sun safety year round. Apply sunscreen that protects against both UVA and UVB rays and has an SPF of at least 15, 30 minutes before going outside.

Wear a wide-brimmed hat and sunglasses.

Walkers should bring a bottle of water with them to keep hydrated.

Stretch after a short five minute warm-up. This will prevent stiff muscles.

Encourage individual walkers in the group to record their progress on a calendar, in a log book. Go to your nearest Leeds Grenville and Lanark District Health Unit office to pick up a free physical activity log or call us at 1-800-660-5853 and we can mail you a copy.

Continue to promote your walking group and report on the group's progress so that this healthy habit is sustained at your workplace!

Start a Walking Club in Your Workplace (Information Card): A quick reference card providing employees with tips on how to start a walking group in the workplace.

Physical Activity and Shift Work

Believe it or not there are immediate benefits to physical activity for shift workers such as improved sleep and less stress. There are also many important long-term benefits such as: reduced risk of heart disease, adult-onset diabetes, colon and breast cancer, osteoporosis and depression.

While working a night or day shift, establish a wake up routine and try to make physical activity a part of it. Take your dog for a walk or pop an exercise video into the VCR. Once you make it to work try and come up with ways to incorporate short bouts of physical activity throughout your shift. You could take a break and go for a quick walk outside or simply stand up and stretch for a few minutes.

You may learn that your colleagues who are working similar shifts are interested in joining a league, soccer, badminton, hockey or basketball. This should be easy to book during the day, when fields and recreation facilities are less used. Walking groups, mountain-biking tours or skiing outdoors are also fun to organize for the outdoorsy types.

When you finally get that well deserved time off, use every opportunity to be active with you partner and children, plan a hiking trip, a day of skating or a canoe trip as a main activity. You will be surprised to find how alert you feel and how well you will be able to sleep afterwards.

To ensure that you will be able to fall asleep relatively easily do not exercise vigorously two hours before your major sleep of the day.

Keep track of your exercise and establish goals in a journal or a log. You will feel great when you obtain your goals and gain control over your health and well-being.


http://www.healthunit.org/physact/work/work.htm

Ergonomics

Tired eyes, achy back and figures.... you need a break from your computer....

Ergonomics

Ergonomics is the science of fitting workplace conditions and job demands to the capabilities of the working population. Effective and successful "fits" assure high productivity, avoidance of illness and injury risks, and increased satisfaction among the workforce. Although the scope of ergonomics is much broader, the term here refers to assessing those work-related factors that may pose a risk of musculoskeletal disorders and recommendations to alleviate them. Common examples of ergonomic risk factors are found in jobs requiring repetitive, forceful, or prolonged exertions of the hands; frequent or heavy lifting, pushing, pulling, or carrying of heavy objects; and prolonged awkward postures. Vibration and cold may add risk to these work conditions. Jobs or working conditions presenting multiple risk factors will have a higher probability of causing a musculoskeletal problem. The level of risk depends on the intensity, frequency, and duration of the exposure to these conditions. Environmental work conditions that affect risk include intensity, frequency and duration of activities.
http://www.osha.gov/SLTC/ergonomics/

ERGONOMICS...

The term "ergonomics" is derived from two Greek words: "ergon," meaning work, and "nomoi," meaning natural laws. Ergonomists study human capabilities in relationship to work demands.

POSTURE...

In recent years, ergonomists have attempted to define postures which minimize unnecessary static work and reduce the forces acting on the body. All of us could significantly reduce our risk of injury if we could adhere to the following ergonomic principles:

• All work activities should permit the worker to adopt several different, but equally healthy and safe postures.
• Where muscular force has to be exerted it should be done by the largest appropriate muscle groups available.
• Work activities should be performed with the joints at about mid-point of their range of movement. This applies particularly to the head, trunk, and upper limbs.

THE PROBLEM...

Here, however, we arrive at a problem - and a serious challenge to conventional ergonomic thinking: In order to put these recommendations into practice, a person would have to be a skilled observer of his or her own joint and muscle functioning and would have to be able to change his or her posture to a healthier one at will. No one develops this sort of highly refined sensory awareness without special training. Therefore, in order to derive the benefits of ergonomic research, we must learn how to observe our bodies in a new way.*

Any attempt to improve workplace conditions can have only limited success if this issue is ignored.

A SOLUTION...

One training program that cultivates precisely these skills is the Alexander Technique. It has a long history of helping people develop the subtle coordination of thought and physical action required to monitor and alter harmful patterns of posture and movement. In short, it enables its students to put ergonomic principles into practice, and thus helps them reduce their risk of developing a repetitive strain injury and other stress-related injuries. For example, a comprehensive study published by the British Medical Journal in 2008 offers overwhelming evidence that the Alexander Technique is a very effective way of alleviating backpain.

The Alexander Technique was developed in the early 20th century before ergonomics became a recognized science and has been applied since then by people all ages and professions. The Technique can be described as a simple and practical educational method which alerts people to ways in which they are misusing their bodies, and how their everyday habits of work may be harming them. It teaches people how to avoid work habits which create excessive amounts of static work and how to reduce the amount of unnecessary muscular force they are applying to their bodies. Stated another way, the Technique teaches the use of the appropriate amount of effort for a particular activity.

http://www.ergonomics.org/



COMPUTER ERGONOMICS

Over the past few decades, computer-based technology has become indispensable in most offices and operations at the University. Along with the proliferation of technology, concerns about the safe and comfortable use of computers have emerged. Scientific studies have found various associations between computer use and illness, injury and discomfort of users. Many of those who use computers much of their workday indeed experience symptoms of general fatigue, eyestrain or irritation and physical discomfort. Computer ergonomic hazards are generally related to workstation setup, job design and work practices.
Repetitive motion (such as keyboarding), poor posture and/or long job task duration increase the risk of pain and discomfort. Continued exposure to these hazards leads to Cumulative Trauma Disorders (CTDs) of the musculoskeletal system or what is commonly termed Repetitive Strain Injuries (RSIs).
Ergonomics is the applied science of equipment design, as for the workplace, intended to maximize productivity by reducing operator fatigue and discomfort. When ergonomics is applied correctly in the work environment, visual and musculoskeletal discomfort and fatigue are reduced significantly.
Ergonomic Evaluations & Training Sessions

In Cambridge and in Longwood the Environmental Health and Safety office offers several training programs relative to computer workstation ergonomics and injury/illness prevention. The classroom-based training program is offered in the Longwood and Cambridge/Allston campuses. This one hour training session will provide an introduction to the principals of ergonomics, proper workstation design and set-up, and safe comfortable work practices in the computerized environment. Instructors will demonstrate ways to prevent musculoskeletal strain or injury, increase productivity and work more comfortably. This course will enable participants to adjust their workstations and work practices for optimal comfort and injury prevention.
In addition, EH&S has an Online Computer Workstation Ergonomic Training Evaluation Program. This program is designed to be accessible to Harvard faculty, staff and students via the EH&S home page. Its main purpose is to provide guidance to the Harvard community regarding sound ergonomic practices at the computer workstation and to alert users to the early warning signs and symptoms of ergonomic injury. The evaluation tool is intended to allow the user to evaluate his or her own workstation and work habits relative to generally accepted criteria and to make appropriate adjustments. A quiz at the conclusion of the program is provided to reinforce the main points presented. The program may be accessed from any Harvard University computer. You will need your Harvard ID number to access the program.

http://www.uos.harvard.edu/ehs/ih/compergo.shtml

Wash Your Hands Campaign

This week we will be focusing on the importance of Washing Your Hands.

Handwashing: Clean Hands Save Lives

Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. If clean, running water is not accessible, as is common in many parts of the world, use soap and available water. If soap and water are unavailable, use an alcohol-based hand sanitizer that contains at least 60% alcohol to clean hands.

Wash Your Hands: The Right Way

When should you wash your hands?

• Before, during, and after preparing food
• Before eating food
• Before and after caring for someone who is sick
• Before and after treating a cut or wound
• After using the toilet
• After changing diapers or cleaning up a child who has used the toilet
• After blowing your nose, coughing, or sneezing
• After touching an animal or animal waste
• After handling pet food or pet treats
• After touching garbage

What is the right way to wash your hands?

• Wet your hands with clean, running water (warm or cold) and apply soap.
• Rub your hands together to make a lather and scrub them well; be sure to scrub the backs of your hands, between your fingers, and under your nails.
• Continue rubbing your hands for at least 20 seconds. Need a timer? Hum the "Happy Birthday" song from beginning to end twice.
• Rinse your hands well under running water.
• Dry your hands using a clean towel or air dry them.

What if I don’t have soap and clean, running water?

Washing hands with soap and water is the best way to reduce the number of germs on them. If soap and water are not available, use an alcohol-based hand sanitizer that contains at least 60% alcohol. Alcohol-based hand sanitizers can quickly reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs. 

Hand sanitizers are not effective when hands are visibly dirty. 

How do you use hand sanitizers?

• Apply the product to the palm of one hand.
• Rub your hands together.
• Rub the product over all surfaces of your hands and fingers until your hands are dry.

Yoga Series 3

Yoga for your Back - 20 Minutes Yoga Class

Relax your spine, strenghten your back and abdominal muscles. Prevent back problems and feel recharged. 20 minutes of Yoga for beginners and intermediate students. Sukadev of Yoga Vidya guides you through the following Hatha Yoga Exercises: Relaxation, Nakarasana (crocodile), Navasana (boat for strengthening the abdomen), supported Sarvangasana (simplified houlderstand), Matsyasana (fish), Leg stretch, Shalabhasana (bird's pose), Majariasana (cat's pose), Shavasana (final relaxation). Demonstrated by Carlotta and Aruna, yoga teachers at Yoga Vidya Ashram Germany. More Infos http://my.yoga-vidya.org .Music by Yogi Hari http://www.yogihari.com . More Videos on http://my.yoga-vidya.org/video

http://www.youtube.com/watch?v=DvOBVb-15OA&feature=relmfu

The Benefits of Stairs

CALORIES BURNED PER FLIGHT OF STAIRS

Jun 14, 2011 | By Jake Wayne

Photo Credit Southern Stock/Digital Vision/Getty Images

Fitness gurus from Bruce Lee to Bill Phillips have recommended using stairs instead of an elevator as a convenient way to contribute to weight loss and physical fitness. It works because climbing up stairs burns more calories than walking on flat ground, and a lot more calories than standing still in an elevator.

TIME FRAME

A 150-lb. person burns 9 calories per minute walking up a flight of stairs, according to health reference website HealthStatus, Fitness coach Ben Cohn states that walking up a standard flight of stairs takes between 15 and 30 seconds for a person in average shape. That works out to approximately 2 to 4 calories per flight.

SIGNIFICANCE

How much you weigh is a major factor in how many calories an exercise burns. Heavier people carry around more weight, and have to work harder in most activities. A 180-lb. person climbing a flight of stairs burns between 2 1/2 to 5 calories per flight. A lighter person would burn fewer calories.

Read more: http://www.livestrong.com/article/297386-calories-burned-per-flight-of-stairs/#ixzz27aKsXmzx

Winning Department for the Pedometer Challenge

I would like to thank those employees/departments who participated in the department pedometer challenge.

The winning department is the Sewer Department… : )

They had a total of 1,006,670.00 steps and averaged 14,381.00 steps per day.

The employees how had the most step average steps are Gary and Dave (you will be given your prize as soon as it arrives).


If you are disappointed with the amount of steps you get during the day there are some things that you can do.

1. Your body needs movement, next week is the ergonomic challenge but you start practice this week.

2. Start by setting a timer to go off every hour (most cell phones have a timer you can set up) to help you remember to get up and move.

3. This will not only give your eyes a break from the “blue screen” of your computer but also give your body a chance to move.

4. This is also important to those who do physical labor work – your body needs a break.

5. See what you can do in five minutes

6. Jumping jacks

7. Standing crunches

8. Walking in place

9. Running in place

10. Stretches

11. Get a pair of hand weights and do some curls and other exercises

12. How fast can you walk around the office building?

13. Try to get between 500 to 1000 per hour (this can be all in the five minutes)

14. If you are embarrassed doing these things at your desk you can always use the restroom…. : )

You will notice a difference in the way you feel, mentally and physically. Plus, you will be surprised how your productivity will increase.

Take care….
Sarah : )

P.S.
Don’t forget to check out the wellness facebook page it has recipes, cooking videos, challenges, yoga series, etc….

http://www.facebook.com/pages/Payson-City-Employee-Wellness-Program/159157977455890

October Cooking Video

Caramel-Dipped Apples 

what you need

• 5   apples (1-1/2 lb.), washed, well dried
• 1 pkg. (14 oz.) KRAFT Caramels
• 2 Tbsp. water

• INSERT wooden pop stick into stem end of each apple. Cover large plate with waxed paper; grease paper with butter.
• COOK caramels and water in large saucepan on medium-low heat until caramels are completely melted, stirring constantly.
• DIP apples in caramel; spoon additional caramel over apples if necessary to evenly coat apples. Let excess caramel drip off. Scrape bottoms of apples; place on prepared plate. Refrigerate 1 hour. Remove from refrigerator 15 min. before serving; let stand at room temperature to soften slightly. Refrigerate leftovers.
• http://www.kraftrecipes.com/cooking-tips/cooking-videos/caramel-dipped-apples-1687.aspx

Be Active Your Way

Health Widgets


myhealthfinder Widget
                             
Be Active Your Way Widget

Yoga Series 2

Beginner's Yoga Class 20 Minutes

If you know a little bit about Yoga, you can practice with this 20-minute Yoga Class. Celebrate Life - Enjoy Relaxation and Energy. Sukadev Bretz of Yoga Vidya leads you to the following Yoga exercises (you don't need to know those names - these names are for the experts - you can just practice...) : Surya Namaskar (sun salutation), Sarvangasana (shoulderstand), Matsyasana (fish), Paschimotthansana (forward bend), inclined plane, Bhujangasana (cobra), Garbhasana (child's pose), Ardha Matsyendrasana (spinal twist), Shavasana (final relaxation). Demonstrated by yoga teacher at Yoga Vidya Ashram Germany. More Infos http://my.yoga-vidya.org . Music by Yogi Hari http://www.yogihari.com . More Videos on http://my.yoga-vidya.org/video

http://www.youtube.com/watch?v=iTicuDqMuq8&feature=relmfu

Be Active Your Way

Be Active Your Way: A Fact Sheet for Adults

Finding out what kind and how much physical activity you need

How do I do it?

It’s your choice. Pick an activity that’s easy to fit into your life. Do at least 10 minutes of physical activity at a time. Choose aerobic activities that work for you. These make your heart beat faster and can make your heart, lungs, and blood vessels stronger and more fit. Also dostrengthening activities which make your muscles do more work than usual.

Why should I be physically active?

Physical activity can make you feel stronger and more alive. It is a fun way to be with your family or friends. It also helps you improve your health.

How many times a week should I be physically active?

It is up to you, but it is better to spread your activity throughout the week and to be active at least 3 days a week.

How do I build up more physical activity?

Do a little more each time. Once you feel comfortable, do it more often. Then, you can trade activities at a moderate level for vigorous ones that take more effort. You can do moderate and vigorous activities in the same week.

How much physical activity do I need to do?

This chart tells you about the activities that are important for you to do. Do both aerobic activities and strengthening activities. Each offers important health benefits. And remember, some physical activity is better than none!

Aerobic Activities	If you choose activities at amoderate level, do at least 2 hours and 30 minutes a week. If you choose vigorous activities, do at least 1 hour and 15 minutes a week.	Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for twice the amount of activity in the box at left. Do at least 10 minutes at a time. You can combine moderate and vigorous activities.
Muscle Strengthening Activities	Do these at least 2 days a week.	Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms. Exercises for each muscle group should be repeated 8 to 12 times per session.

How can I tell an activity at a moderate level from a vigorous one?

Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities. Do these for 10 minutes or more at a time.

Moderate Activities
(I can talk while I do them, but I can’t sing.)

• Ballroom and line dancing
• Biking on level ground or with few hills
• Canoeing
• General gardening (raking, trimming shrubs)
• Sports where you catch and throw (baseball, softball, volleyball)
• Tennis (doubles)
• Using your manual wheelchair
• Using hand cyclers—also called ergometers
• Walking briskly
• Water aerobics

Vigorous Activities
(I can only say a few words without stopping to catch my breath.)

• Aerobic dance
• Biking faster than 10 miles per hour
• Fast dancing
• Heavy gardening (digging, hoeing)
• Hiking uphill
• Jumping rope
• Martial arts (such as karate)
• Race walking, jogging, or running
• Sports with a lot of running (basketball, hockey, soccer)
• Swimming fast or swimming laps
• Tennis (singles)

For more information, visit www.healthfinder.gov and type activity in the search box.

http://www.health.gov/paguidelines/factsheetadults.aspx