Check these wellness tips and try some of these exercises periodically through the day as opportunity arises.

Tip - Make your plans a reality!  Practice what you "preach" by developing a plan, act upon it, acquire additional wellness expertise, and become a wellness advocate.

Tip - Wellness includes social, emotional, and spiritual aspects of health that extend beyond the absence of disease and disability
Exercise - In your chair, place your hands on the arms of the chair, push down into the chair, and lift your bottom off of the chair.  Repeat 10 times.

Tip - Make positive choices in terms of activity, diet, and lifestyle.
Exercise - This exercise can be done sitting or standing by slowly rolling your shoulders forward, then backward.  Repeat 10 times.

Tip - Did you know 14% of young people report no recent physical activity?
Exercise - In your chair, point your feet down and bring them back up.  Repeat 10 times.

Tip - Did you know the number of ounces of water your body needs DAILY is equal to your half your body weight?
Exercise - In your chair, sit up straight and extend your leg straight out away from the chair then bring it back down.  Repeat 10 times.

Tip - Eat a good breakfast in balanced portion sizes.
Exercise - When standing, hold onto something steady such as the back of a couch or overstuffed chair then raise yourself by your ankles up onto your toes then back down.  Repeat 10 times.

Tip - Change your relationship with food.  Food is your best medicine ... it is also the most powerful drug you will ever take.
Exercise - Walk for at least 10 minutes ... and increase your time as the walking gets easier.  Walk outdoors during warm and mild weather and consider walking indoors on a treadmill or a walking path at a mall or health club during hot, rainy, cold, or other inclement weather conditions.

Tip - Nearly 47 million Americans are not getting the minimal amount of sleep they need for good health.
Exercise - Stand up and hold onto something firm and steady.  Lift and extend your leg out to the side then lower it back in.  Repeat 10 times.  Repeat with your opposite leg.

Tip - Heart and vascular disease is preventable through regular exercise, diet, and stress management.
Exercise - Stand up and hold onto something firm and steady.  Lift and extend your leg backward then lower it.  Repeat 10 times.  Repeat with your opposite leg.

Tip - Nearly 65% of adults in the US are overweight.
Exercise - Either standing or sitting, begin with your neck & head in a neutral relaxed position.  Bring your chin and head up to look at the ceiling then return to a neutral position.  Repeat 10 times.

Tip - Treat your own body as you would another individual - as one that needs to be listened to and treated with respect.
Exercise - Either standing or sitting, begin with your head in a neutral relaxed position.  Looking straight ahead, begin to bend your neck and head toward your right shoulder as though your ear were to touch your shoulder then return to a neutral position.  Repeat toward your left shoulder.  Repeat both right and left movements 10 times.

Tip - The body is always in the present.
Exercise - Stand up holding onto something sturdy.  Bend knees to about 20 degrees by keeping your trunk in an upright position but lowering your bottom towards the floor.  Slowly raise your body to the full upright position.  Work your way up to 10 repetitions.

Tip - There are 14 "SUPER FOODS" that will change your life.  They are beans, blueberries, broccoli, oats, orages, pumpkin, dalmon, soy, spinach, tea (black or green), tomatoes, turkey, walnuts, and yogurt.
Exercise - Stand up, feet spread shoulder width and an arms length from a solid wall.  Lean in towards the wall and do a push-up bringing your nose to within an inch of the wall before pushing yourself back away from the wall to your original position.  Repeat 10 times.

Tip - "We must convince Arkansas that the real change is behavioral change, we eat the wrong foods, we smoke too much, and we don't exercise enough."  Governor Mike Huckabee of Arkansas.
Exercise - Stand up and find something solid to hold on to.  Spread your legs about the width of your hips.  Bend your knees slightly, dip your bottom, straighten your knees to an upright position.  Repeat 10 times.

Tip - Eat every 3 to 4 hours in portion sizes.
Exercise - Stand up and find something solid to hold on to.  Balance on one leg for about 10 seconds.  Repeat on the other leg.  Repeat 10 times on each leg.  (If this is too easy, try the same exercise without holding on to anything.)

Tip - Obesity increases your risk of heart disease, stroke, diabetes, and some types of cancer.
Exercise - Sitting or standing, make circles with your wrist in a clockwise then counter-clockwise rotation.  Repeat 10 times.

Tip - Were you aware that wellness can reduce pain, reduce the risk of cancer, reduce the risk of Altzheimer's, and reduce incontinence and bowel irregularity?  Wellness CAN help us feel better!
Exercise - At home on a flat, lightly cushioned surface, lie on your back and bend your knees upward by sliding your feet toward your bottom so your lower back flattens against the cushioned surface.  Extend your arms to touch your knees.  Repeat 10 times.

Tip - Sleep deprivation may cause stress and weakens the immune system.
Exercise - At home on a flat, lightly cushioned surface, lie on your back and place your right ankle on your raised left knee while keeping your back against the surface.  Gently stretch and lower your knee toward the floor.  Hold briefly, then return to the starting position.  Now, with your right ankle still on the left knee, bring your left knee toward the chest.  This is a "pretzel" move and may be a challenge.  Go slowly and build up to doing 10 repetitions on each knee.

Tip - The most potent stressor of our times is our obsession with doing more things in less time or MULTI-TASKING.  With the new technologies, one sometimes wonders if we are more proned to multi-tasking than to living.
Exercise - On a softly padded surface, get on your hands and knees.  Raise your right arm and your left leg at the same time.  Hold them momentarily then lower them.  Now raise your left arm and your right leg at the same time.  Hold then lower them.  Repeat this sequence 10 times.

Tip - Heart disease is the leading cause of death in the United States.
Exercise - While standing or sitting, place your hands on the back of your head.  Bring your elbows together then return and relax them while keeping your hands behind your head.  Repeat 10 times.

Tip - Stroke is the 3rd leading cause of death and the leading cause of long term disability.
Exercise - Lay on your stomach with a pillow or with a theraball under your tummy.  Keep your legs still but raise your head and both arms at the same time - like you are flying "Super-man" style!  Relax then repeat 10 times.

                 SAMA - The Right Choice in HealthCare