Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated.

LIVE FOR LIFE at Duke
Box 3200 DUMC
04290 Red Zone
Durham, NC 27710
Phone: (919) 684-3136
Fax: (919) 681-0555
lflprogm@mc.duke.edu

Duke Human Resources

  
 

On the Job Training

On the Job Training

Incorporating physical activities into your daily routine will provide you with many health benefits, not only physically but mentally as well. It helps to reduce your risk of health diseases, in addition to improving overall quality of life. Being more active can also increase energy levels and decrease anxiety, depression, and stress. So why not get started today?

Recommended Daily Routine

Start by scheduling these three quick and easy exercises into your daily routine:

  • Stretch at least once per day.
    Take a few minutes to release some tension by stretching out your muscles, preferably when they are warm. In addition to reducing tension, stretching also provides increased circulation, improved mental alertness, and decreased risk of injury. You can replace your coffee breaks with stretching breaks.
     
  • Climb at least two flights of stairs per day.
    Taking the stairs helps improve cardiovascular condition and strengthens leg muscles. In addition, climbing two flights per day can lead to six pounds of weight loss over one year. Stairs can be climbed while you are at work, instead of taking the elevator; therefore, no extra time is needed to schedule into your day. Step up to good health with the StairWELL to Health Challenge! This is an incentive program that encourages Duke faculty and staff employees to take the stairs and increase their physical activity. For further details or to register, visit the StairWELL to Health web site.
     
  • Take three ten-minute walks during each day.
    Walking is convenient — the only equipment needed is a pair of comfortable and supportive athletic shoes. Walking helps improve stamina and decreases the risk of osteoporosis. For additional motivation, wear a pedometer and set a goal to reach 10, 000 steps by the end of each day. Pedometers can be purchased at the LIVE FOR LIFE store with LIVE FOR LIFE dollars.

On the Job Training Guidelines

This program was designed for individuals of all fitness levels who have limited time to exercise. The exercises provide a balanced workout for all major muscle groups and should be executed slowly and with good form. Quality always prevails over quantity. Please see a fitness specialist for specific guidance prior to starting these exercises and always check with your physician if it is safe for you to exercise.

Warm-up for 5 minutes by: Marching in place, doing jumping jacks, jogging or jumping rope.

Chair Squats (legs) 10-15 repetitions

  • Sit on edge of a sturdy chair, placed against a wall.
  • Align knees above ankles and knees hip width apart.
  • Place arms out in front and lean upper body forward until body weight is evenly distributed in heels.
  • Stand up slowly pushing through heels.
  • Sit down using the chair as the target end position.
  • Maintain a natural arch in the lower back.

Desk Dips (triceps) 10-15 repetitions

  • Place arms shoulder width apart on desk with fingers forward and distribute body weight in arms.
  • Keeping body close to desk, bend at the elbow joint.
  • Keep elbows pointing back when lowering and pushing.
  • Make small movements, 10 degrees to 90 degrees of bend as shown.

Wall Push Ups (chest) 10-15 repetitions

  • Place hands on wall below shoulder level and slightly wider than shoulder width apart.
  • Keep fingers facing upward, while keeping back straight and abs tight supporting the lower back.
  • Bend at the elbows bringing body close to the wall or until nose is approximately 1" away from the wall.
  • Maintain a straight line from shoulders to ankles through entire movement.

Retraction (back) 10-15 repetitions

  • Start with arms out in front and parallel with the ground.
  • Bend at the elbow joint and move arms backwards, elbows leading.
  • Keep elbows slightly below shoulder level.
  • Move arms back and squeeze shoulder blades.
    • Pretend to squeeze a pencil in the middle of your back.
  • Hold the squeeze, then release to starting position.

Arm Curls (biceps) 10-15 repetitions

  • Stand up straight with good posture and keep the abs tight to support the lower back.
  • Start with elbows at the side, fully extended.
  • Curl arms and keep palms facing upward.
  • Fully extend arms through the greatest range of motion.
  • Hold an object for resistance or squeeze one muscle throughout the full range of motion.

Arm Circles (shoulders) 10-15 repetitions

  • Bring arms up until they are parallel with the ground.
  • Keep the back straight and abs tight to support the lower back.
  • Make small circles forward and backward.

Chair Marching (core) 10-15 repetitions

  • Sit in a sturdy chair with a tall straight back.
  • Keep abs tight to support the lower back.
  • Lift right leg up with a bent knee and without leaning backwards.
  • Repeat with the left leg and keep alternating.


Repeat program 3 times through for greatest benefit

Cool down: 3 minutes               *Stretch large muscle groups