Staying active at work has it’s benefits
Staying active at work has it’s benefits
Living Healthy

April: Employee Health and Fitness month

Healthy employees should be on your list of importance when it comes to your organization. Whether you are at the top or in an entry-level position, it benefits us all to be on top of our personal health. Finding ways to fit it into your daily schedule can be tough. Check out this 10-minute lower body workout from WebMD Chief Medical Director Michael W. Smith, M.D. This is a good example of a quick routine you can piece together on your own at work. Including co-workers can help you stay accountable to it!

10-Minute Lower Body Workout

Preview of 10 minute lower body workout video
“Taking a break during the day to get up and move can actually help you think more clearly once you return. The next time you are feeling overwhelmed, try a quick walk to clear your head,” says Natalie Cannady M.Ed., manager of the UAMS Fitness Center. “If there is nowhere to walk safely at work due to traffic or just no space, you can try a quick workout at your desk.” 
Below are some exercises to try, or string together four to five exercises of your own to get busy! 
Squats- Stand in front of your chair and squat down to hover over your seat, stand up and squeeze your muscles in your legs. Repeat. If you have a rolling chair make sure that you push it against a wall first. Squats- Stand in front of your chair and squat down to hover over your seat, stand up and squeeze your muscles in your legs. Repeat. If you have a rolling chair make sure that you push it against a wall first.
Squats- Stand in front of your chair and squat down to hover over your seat, stand up and squeeze your muscles in your legs. Repeat. If you have a rolling chair make sure that you push it against a wall first.
Desk push-ups- Place your palms on your desk and lean forward and then press your body up. Need it to be harder? Straighten yourself out more. Desk push-ups- Place your palms on your desk and lean forward and then press your body up. Need it to be harder? Straighten yourself out more.
Desk push-ups- Place your palms on your desk and lean forward and then press your body up. Need it to be harder? Straighten yourself out more.
Jumping Jacks- Yes, these are not fun, but they are really good for you. Can’t jump? Try half jacks instead! Jumping Jacks- Yes, these are not fun, but they are really good for you. Can’t jump? Try half jacks instead!
Jumping Jacks- Yes, these are not fun, but they are really good for you. Can’t jump? Try half jacks instead!
Half Jacks Half Jack
Half jacks
Tricep Dips- With your back facing your desk, place your palms on the desk, lower your body weight down with knees bended, and then press your weight back up. Tricep Dips- With your back facing your desk, place your palms on the desk, lower your body weight down with knees bended, and then press your weight back up.
Tricep Dips- With your back facing your desk, place your palms on the desk, lower your body weight down with knees bended, and then press your weight back up.
Ab Crunch- While seated on the floor, lean back as far as you can without your feet lifting off the floor and then crunch back up, repeat! Ab Crunch- While seated on the floor, lean back as far as you can without your feet lifting off the floor and then crunch back up, repeat!
Ab Crunch- While seated on the floor, lean back as far as you can without your feet lifting off the floor and then crunch back up, repeat!  
Suggestions on repetitions and sets vary for different fitness levels. If you have not been working out, try starting with two sets of 10-15 reps of each. Once that is easy, add on another set. 
Always consult your physician before starting any exercise program to assure that you are cleared for exercise.

Have Great Month!

Grilled Asparagus
Coworkers working out together
April Events in Arkansas
14        Hoof it for Heifer 20k Trail Run                              8 a.m.                             Petit Jean State Park
14        Hogeye Marathon/Half Marathon/Relays/5K       7:00 a.m. to 1:00 p.m.    Springdale

14-15   Joe Martin Gran Fondo                                         All day                              Fayetteville
For more events in Arkansas, visit Arkansas Outside.
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