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Make Your Home Workstation Work
Pick a spot – If you do not have a regular desk at home, working at a kitchen table is generally much better than sitting on a couch with your laptop on your lap.
Adjust your seat – Use a seat wedge to help you maintain better posture and sit up straighter. You can make your own by folding a bed pillow in half to form a wedge.
Adjust your monitor – Place large books or reams of copy paper underneath to raise the laptop so that you do not have to raise your hands uncomfortably up, or bend your head uncomfortably down. Consider using a wireless keyboard and boosting the height of your laptop screen to eye level. You should be able to comfortably reach your keyboard with elbows bent at about a 90-degree angle.
Every seated workstation can be a sit/stand station – Simply stand up every 20 minutes and take a break to stretch and move.
1. Stand up and move your legs up and down like you are walking in place.
2. Look at an object that is more than 20 feet away for 20 seconds.
3. Gently shake your hands, wrists and elbows while gently rolling your shoulders up, back and down.
4. Take a slow, deep breath in to improve your posture and smile, then slowly exhale.
5. Sit down, refreshed, in a good posture. You are ready to get back to work!
Move – The human body was not meant to be sedentary; movement is essential to health. Get up and walk around the house, get outside and take a walk. Prolonged sitting is linked with many health issues that can be avoided by periodic movement.

Winter fitness: Safety tips for exercising outdoors
Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.
Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it’s easy to pack away your workout gear for the winter. But you don’t have to let cold weather spell the end of your fitness routine. Try these tips for exercising during cold weather to stay fit, motivated and warm.
Stay safe during cold-weather exercise
Exercise is safe for almost everyone, even in cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.
The following tips can help you stay safe and warm while exercising in the cold.
• Check weather conditions and wind chill
• Know the signs of frostbite and hypothermia
• Dress in layers
• Protect your head, hands, feet and ears
• Don’t forget safety gear — and sunscreen
• Drink plenty of fluids

“It is never wrong to do the right thing” – Mark Twain

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