Sleep Awareness Month

Clear Your Mind Routine | The Yoga Solution With Tara Stiles

Sleep Awareness Month

Calming Routine

Sleep Awareness Month

Bedtime Yoga

Sleep Awareness Month

Yoga for Relaxation | The Yoga Solution With Tara Stiles

Subscribe for new episodes every Friday: http://www.youtube.com/subscription_center?add_user=livestrongwoman

Who doesn't need to relax more? Whether it's destressing after work or preparing your mind so you can sleep better, Tara shows you the moves to improve your relaxation.

Have a problem that needs a Yoga Solution? Tara Stiles is here to help! Leave a question, comment or video response below.

Led by inspirational teacher and "Yoga Rebel" Tara Stiles, The Yoga Solution is a weekly series that offers fun and simple ways for yoga to help improve your life. Whether you're new to yoga or have been practicing for years, Tara's easy-to-follow and approachable manner will guide you towards living well every day.

Walking and Stretching break

Forward Head Posture Correction (Anti-Ageing Must)

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

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.

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

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

Mental Health Resources

Blomquist Hale is a service available to Payson City Employees and their families. 

UTAH Highlighted Offices:
Ogden	801-392-6833
Brigham City	435-723-1610
Orem	801-225-9222
Logan	435-752-3241
Salt Lake City	801-262-9619
Other Areas	800-926-9619

http://blomquisthale.com/linksEmployees.php

http://blomquisthale.wordpress.com/

They have provided additional resources for employees as well...

Internet Mental Health - Discusses most common mental health disorders, their description, treatment, medications, etc.. Links to related internet sites.

American Psychiatric Press, Inc. (APPI)

National Institute of Mental Health (NIMH)

American Managed Behavioral Healthcare Association (AMBHA)

Mental Health Month

Governor Herbert has officially declared May as MENTAL 

HEALTH MONTH in Utah.  

The Division of Substance Abuse and Mental Health would like to invite you to 

celebrate Mental Health Month with us. In conjunction with NAMI Utah, we are 

hosting a month-long traveling display of inspirational stories and artwork by 

youth and adults in Utah who are living with mental illness. Come help us 

celebrate our message of hope—that with proper treatment, recovery is possible.