Set a timer for 5 minutes or more is enough to feel a difference. Relax. Look for any leftover tension in your body. Let it go.

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1 Meditation Station Instructions: Sit in a comfortable position on the floor or a chair. Set a timer for 5 minutes or more is enough to feel a difference. Close your eyes if you wish. Breathe. Take 10 deep "cleansing" breaths. Relax. Look for any leftover tension in your body. Let it go. Sit as still as possible, breathing in and out, staying focused on your breath. Emerge from meditation with ease and carry it into your day. Come back tomorrow. Namaste.

2 TAKE ME!* *or take a walk! You can use common objects in your environment, such as stairs, to achieve the health benefits of aerobic exercise without ever setting foot in a gym. Stair climbing for just 10 minutes, three times a day, totals 30 minutes of heart-strengthening exercise! Physical Benefits: Stair climbing strengthens your lungs and heart. Stronger lungs allow you to take in more oxygen. A stronger heart allows you to rapidly deliver the oxygen-enriched blood to your muscle fibers. As a result, you ll feel better, and everyday tasks such as walking to your car won t be so tiring. Mental Benefits: Every time you climb a flight of stairs, your body releases chemical endorphins, a type of neurotransmitter, making you feel happy and calm. Over time, your ability to focus and concentrate will improve, and you will feel less stressed. If you want to incorporate even more physical activity into your everyday routine, consider turning your next internal meeting into a walking meeting. Exercise and fresh air promotes better ideas, boost energy levels and supports collaborative discussions and planning. Just 10 minutes of walking at the pace you would use if you were late for an appointment but obviously without that stress of being late can boost your mood for two hours! Robert Thayer, Ph.D., author of Calm Energy: How People Regulate Mood With Food and Exercise For more walking inspiration, visit everybodywalk.org for resources, exercises, tips and health research.

3 Workstation Exercises 1. Standing at your standing desk: Using just your fingers to stabilize you, stand firmly on one foot. Raise the other to the back 10 times, then to the side 10 times, then balance on one foot. Repeat on the other side. Do two sets. 2. Sit in your chair: Put your feet flat on the ground. With your left foot first, press the ball of your foot into the ground and move it like you are scooping sand under your foot and to the side. Don't lift up your foot, just move your ball in a windshield wiper motion. Do it each side 10 times. These exercises strengthen the long muscles that come through your lower leg around your arch and toes. They are great for balance, posture and flexibility.

4 Try these 3 pain-fighting tennis ball exercises! Low Back Loosener Neck Reset Why It Helps: This move massages and relieves tension in the multiple back and core muscles that intersect in the lower back. Why It Helps: This move soothes the suboccipatal and erector muscles that are responsible for keeping your head staring at your computer screen all day long. They get stiff and tight, especially from non-movement. It is also very relaxing to do before sleep. 1. Place 2 balls vertically between your bottom and your ribs and lie down on top of them. Breathe deeply while shifting your pelvis from side to side so the balls cross your entire lower back. If you'd like, you can place the balls in a tote, stocking, or sock. 2. Move the ball more slowly in the areas where you feel stiffer, and lighten your pressure when you're near the spine so that you're not pinching the balls into your bones as you cross from right to left or left to right. 3. Breathe deeply as you roll for up to 5 minutes. Hand to Hand Why It Helps: This move helps to relieve the extra tight flexor muscles of the hand. Hands are commonly overworked due to holding on to kids, computer mouses, purses, and other handheld tools. 1. Place two balls side by side in a tote, sock, or stocking, and settle them under the base of your skull while you lie on the floor. Breathe while you rest for 1 minute. 2. Gently nod your head yes as the balls nuzzle into the back of your neck for 1 minute. 3. Pivot your head from side to side, as if saying no. Continue for 1 minute. 4. Pivot your head to one side, remain there, and nod several times. Then, pivot your head in the opposite direction and nod again. Alternate back and forth for 1 to 2 minutes. for more tennis ball exercises, visit: prevention.com/fitness/fitness-tips/ natural-pain-relief-tennis-ball 1. Place your hand on top of a ball white sitting on the floor or standing at a table. Place your other hand on top to apply more pressure, and squash the ball by leaning your bodyweight into it. Hold the ball steady for 1 minute while breathing deeply. 2. Move the ball from side to side and then up and down, creating an asterisk shape as you roll it across your palm. Continue for 2 to 3 minutes. 3. Repeat with the other hand.

5 Hydration Station The amount of water you consume everyday plays an important role in maintaining a healthy body. Experts recommend drinking 8 to 10 glasses of water each day to maintain good health. Being adequately hydrated will help you: Relieves fatigue Improves mood Treats headaches and migraines Helps in digestion and constipation Aids weight loss Flushes out toxins Regulates body temperatures Promotes healthy skin Beats bad breath Thirsty? Why wait? Grab a tall glass of water!

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