F R E E! 21 Day E-Course Challenge
  
 


Day 1

You can sit and play a silly computer game or you can
Sit and Get Fit! (My high score today was 319.5. Can you beat it?) Mouse click to release and bat penguin.

You'll be surprised how much better you'll feel all over after you take this 5-minute body break. In just a few minutes you'll feel . . .

  • Relaxed - loosen tight stressed muscles.

  • Rejuvenated - get the blood flowing.

  • Refreshed - oxygenate your blood.

For 21 days you'll be invited to unplug from work for 5 minutes to tune in to your body and move a little. Each day, you'll also get a link to something fun to check out (at the top) and a new energizing tip (at the bottom). The exercises for the week will be the same. They will change on Day 8.


Here's your daily invitation to take a 5-minute body break. Are you ready to feel great? Don't forget the energy tip at the end--deep breathing.

Follow these directions to get the most pleasure and benefits:

  1. Sit up straight with your feet flat on the floor.
  2. Breathe deeply and rhythmically throughout the exercises. Never hold your breath.
  3. Move slowly, smoothly, consciously, and gently. Never strain.
  4. Focus consciously on the muscles being stretched, strengthened, or relaxed to get the best results.
  5. And most important, tune in to the pleasure - how wonderful does it feel to move your body in these ways?

Ear to Shoulder
Reduces tension in neck and upper shoulders .
  • Allow your ear to drop toward one shoulder. Do not lift your shoulder to your ear.
  • Hold for 5-10 seconds, continue breathing, and enjoy the stretch.
  • Repeat 1 – 3 times on each side.

 Shoulder Shrugs
 Reduces tension in neck, shoulders, and upper back.
  • Inhale and raise your shoulders toward your ears.
  • Hold for a few seconds to "develop" the stretch.
  • Exhale. Release and relax your shoulders.
  • Repeat 1-3 times.
Hand Rotations
 Reduces tension in hands, wrists, and arms, and reduces risk of carpal tunnel syndrome.
  • Make light fists with your palms down.
  • Slowly circle your fists in one direction 5 – 10 times.
  • Slowly circle your fists in the other direction 5 – 10 times.
Point and Flex Toes
Strengthens quadriceps, improves circulation, and relieves tension in legs, ankles, and feet.
  • Raise both legs (or just one leg at a time).
  • Point toes away from you. Hold 1-2-3. Keep breathing.
  • Pull toes back toward you. Hold 1-2-3. Enjoy the stretch.
  • Repeat 3-5 times.

Note: These exercises may not be suitable for everyone. If you have had any surgery, joint, or muscle problems, consult with your health care team to be sure they are safe for you. By practicing these exercises, you agree to assume all risks associated with this program.


Shake out your hands and arms to release any remaining tension.

 

If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.
Andrew Weil, M.D.


Do you have two more minutes to get refreshed and energized by a quick breathing break?

Energy Tip for the Day – Relaxing, Energizing Breathing
Everything starts with the breath. The body discharges 70% of its toxins through breathing. The breath also helps you disconnect from an over focus on intellectual activities and tune into your body. Deep, relaxed breathing is the transition back to your body, back to mindfulness, peacefulness and relaxation.

Shallow breathing activates the stress response and leads to fatigue, irritability and stress. Deep, relaxed breathing activates the relaxation response. It also rejuvenates and nourishes the body.

Blood circulation is greatest in the bottom third of your lungs, so deep breathing allows for optimum exchange of oxygen and carbon dioxide. You will want to breathe like this every time you do the daily exercises and as often as you can throughout the day.

Here’s how to do deep breathing: Sit quietly and take a deep breath from your abdomen. Slowly fill your middle torso and then your upper lungs. After a slight pause, release the breath fully and completely making the exhale longer than the inhale. Press the air out completely by tightening your stomach muscles. To experience greater relaxation and energy, repeat 1-3 times.

After completion, if you feel light headed or if you yawn, that's a sign that your body needed the extra oxygen you got from doing this exercise.

Now, back to work – alive, alert, awake, enthusiastic!

Your Sit and Get Fit Coach,

Cheryl Miller, M.S., Exercise Physiology & Community Health
Wellness program director for 45,000 employees
Trained Life Coach and Mayor of CherylMillerVille.com

P. S. You'll get a message that looks a lot like this tomorrow - with a new fun link at the top, a new energizing tip, and less description. Streamlined baby!

 

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Sit and Get Fit yet?
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For fast acting relief
try slowing down.

Lily Tomlin


 

 

 

 

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Want to become more physically active throughout the year? Join my Move More Fitness Club. It's one of several F R E E clubs you can join at CherylMillerVille. << more info

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 




 

 

 

 

  
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