Page 2

Page 3

Introduction One of the unfortunate facts of life is that Americans are spending more time working, and less time in leisure and other activities oriented towards fitness and fun. Activities that seemed simple when you were in your 20s, such as hitting the gym for an intense workout or going for a high powered run, become a lot more difficult when under the stress of a more than full time job, a growing family, or other commitments. As a result, it becomes tempting to give up on exercise altogether as all of this piles up. However, exercising, however much you can, is very important. Regular exercise has a long list of health benefits, many of which are easy to do in the office or busy environment. The list below outlines just some of the many specific health benefits of regular exercise:

- Regular exercise boosts your brain and helps to keep your mind fresh and clear, and able to jump back into daily activities with little downtime.

- Regular exercise boosts your heart and cardiovascular system which helps protect against heart disease, high blood pressure and stroke.

- Regular exercise improves your metabolism which helps protect against getting flabby and out of shape from sitting at a desk all day.

- Regular exercise improves your muscular strength and mobility which enhances your quality of life and allows you to perform daily tasks without assistance.

- Regular exercise protects against a range of chronic disease including cancer and diabetes.

Instead of giving up on exercise after a long day of work or other activities, you just need to adapt your exercise routine. While lung busting 10 mile runs or lifting huge weights at the gym may no longer be a possibility, there are still plenty of low impact exercises you can try. In this eBook I am going to help you adapt your routine by providing you with 15 low impact exercises that you can do at work. Each one of these exercises is gentle enough for you to perform without injury, but when performed regularly, will do wonders for your health. As with all exercise programs, make sure you start slowly when doing these low

Page 4

impact exercises for the first time and then work up to a comfortable but challenging pace. Although they have been specifically chosen because they are low impact, injury is still a possibility if you don’t perform them correctly. Starting off slow, learning the form and then increasing the pace is a much better option than starting too fast, injuring yourself and then having to go a few weeks without exercise.

Chapter 1 – Balance Exercises Balance is a key skill that unfortunately deteriorates as we get older, and out of shape. A dangerous side effect of this is that as your balance declines, your risk of falling and injuring yourself increases. The good news is that by performing balance exercises regularly, you can minimize this age related decline in balance and protect yourself from falls and injuries. This chapter discusses two of the best balance exercises for everyone. Perform them regularly to keep your balance strong and protect yourself from falls.

Chair Squat The chair squat is a brilliant introductory exercise and helps to increase the strength in your legs and improve the circulation flow to your whole body. If you find yourself sitting in your desk chair or in your cubicle for long periods every day this is a great one to start with. Equipment Required:

- 1 chair

Page 5

Instructions:

1. Stand about 6 inches in front of the edge of the chair, with your feet and knees a hip width apart.

2. Bend your legs, raise your arms out in front of you and slowly sit back on the chair.

3. Slowly straighten your legs, lower your arms back down to your sides and stand up while keeping your upper body straight and your core muscles tight. Make sure to squeeze your glutes as you stand up.

Page 6

4. Repeat steps 5-10 times every time you get up for as many repetitions as you desire.

Why Is the Chair Squat Exercise So Great? With the chair squat exercise, you are fully in control of the movements, so you can ensure that there’s no unnecessary pressure on your legs and this really helps you get your blood flowing.

Using a Stability Ball The stability ball is an excellent way to work on your balance by using a stability ball to sit on instead of a chair. This will help you keep your core engaged and keep you loose while you work. Equipment Required:

- 1 stability ball

Page 7

Instructions:

1. Make sure to sit upright, adjust your feet however you feel comfortable, but you have to keep your core tight to stay upright on the stability ball

2. While sitting on the stability ball, do some simple core squeezes…just squeeze in your abs, and then relax

3. Work both sides of your stomach, squeezing various muscle groups to extend your workout to other areas.

This is a fantastic way to stay loose while spend long hours sitting at a desk or in your cube.

Page 8

Chapter 2 – Circulation Exercises

Wrist Stretch The wrist stretch is another fantastic exercise that boosts circulation in your hands and fingers, especially if you’re sitting and typing for long periods of time. It’s also a great way to loosen up your wrists and keep them supple. The best part is it only takes a few minutes out of your day. Equipment Required:

- 1 chair Instructions:

1. Sit in the chair as you normally would with both feet planted on the

ground.

1. Hold your right arm out in front of you, grab your right fingers with your left hand and gently pull your right fingers down gently towards your legs.

Page 9

1. Maintain gentle and consistent pressure while doing this and continue breathing normally. Hold this position for 30 seconds.

2. Release your right hand, hold your left arm out in front of you, grab your left fingers with your right hand and gently pull your left fingers towards your body. Hold this position for 30 seconds.

3. Repeat steps 2-3 for as many repetitions as you desire. This will improve your circulation and you’ll be more productive in your work.

Page 10

Why Is the Wrist Stretch Exercise So Great? Not only is the wrist stretch exercise a gentle, low impact way to improve the blood flow to your hands and fingers but it’s also an excellent way to improve the flexibility of your wrists. This extra flexibility helps offset any loss of mobility in your wrists and also keeps you safe from wrist injuries.

Chapter 4 – Adding Some Cardio to Your Routine The more time we spend in an office, behind a desk or in our cube, the less time we have to pay attention to our overall fitness. Cardiovascular fitness, unless added to your routine, is something that naturally declines. Without exercise, your heart and lungs can’t perform as well as well, and therefore cannot transport as much oxygen and blood to the muscles that need it when you need it. The good news is that you can directly control how active you are and by simply doing more exercise, you can minimize any loss of cardiovascular fitness. 1This chapter suggests five fun and gentle cardiovascular exercises which can help you stay active and give your cardiovascular fitness a serious boost. Unless you are fortunate enough to work for a large company with a gym attached, most of these exercises cannot be done at work. You can, however, add them to your evening or weekend plans to round out your exercise plan.

Swimming Swimming is one of the gentlest and most effective cardiovascular exercises around. As well as boosting your cardiovascular fitness, swimming also tones your muscles and is one of the top all round exercises. Why Is Swimming So Great? As discussed above, swimming is one of the gentlest cardiovascular exercises around and because the water supports your bodyweight, it places almost no pressure on your joints. Swimming is also highly effective and on average, a moderate swimming session burns over 450 calories per hour. Finally, swimming is not just a cardiovascular exercise and also strengthens most of

Page 11

your major muscles which means if you are looking for a gentle, full body workout, swimming ticks all the right boxes. Swimming Variations: Once you’ve mastered your preferred stroke, there are still plenty of other ways to keep this water based exercise exciting. Check out the suggestions below for some ideas:

1. Alternate your swimming style each length by swimming a length of

backstroke, a length of breaststroke, a length of front crawl and a length of butterfly stroke.

2. Alternate your swimming speed and do 30 seconds of intense swimming followed by 30 seconds of moderate swimming.

3. Try an aqua aerobics class with your friends to add a social element to

your swimming.

Cycling Cycling is another cardiovascular exercise which is very gentle on your joints. Not only does it give you a great workout but it also allows you to get outside and enjoy some fresh air. Many people go as far to cycle to work on the prettiest days Why Is Cycling So Great? Like swimming, cycling is another low impact cardiovascular exercise and is very kind to your joints. If you suffer from arthritis or other conditions which cause pain in your joints, cycling won’t cause any aggravation. In addition to this, cycling also offers you a brilliant opportunity to get out of the house, get some fresh air and explore some new places. Cycling Variations: Being able to explore as you cycle is lots and lots of fun. However, if you find that you are getting bored with cycling on your own, give these suggestions a try:

Page 12

Summary – Exercise Regularly for a Happier, Healthier Life Regular exercise is a great way to stay active, feel better and lead a happy, healthy life. If you perform these exercises on a daily basis, you’ll really feel the difference and get a new lease on life. The best way to ensure that you perform these exercises daily is to create a workout program which incorporates them all. For example, you could create a daily workout program based on each chapter, like the examples below:

1. Monday = Balance Workout + Daily Circulation Exercises 2. Tuesday = Flexibility Workout + Daily Circulation Exercises 3. Wednesday = Cardio Workout + Daily Circulation Exercises 4. Thursday = Balance Workout + Daily Circulation Exercises 5. Friday = Gentle Cardio Workout + Daily Circulation Exercises 6. Saturday = Daily Circulation Exercises 7. Sunday = Daily Circulation Exercises

Alternatively, you could create a daily mixed workout program which combines one or more exercises from each chapter, like the example below:

1. Monday = Chair Squat, Wrist Stretch, Leg Lifts and Butt Kicks 2. Tuesday = Leg Extensions, Foot Circles, Shoulder Roll and Calf Raises 3. Wednesday = Swimming 4. Thursday = Chair Squat, Shoulder Roll, Head Tilts and Chair Twist 5. Friday = Leg Lifts, Top Taps, Foot Circles, and Chair Squats 6. Saturday = Cycling 7. Sunday = Rest Day

These are just two examples and if you put your mind to it there are plenty more possibilities. The important thing is that you get exercising and stick at it. If you perform the majority of these exercises each week, your balance, cardiovascular fitness, circulation, flexibility and strength will all improve and you will be able to seriously negate the effect your work habits have on your body and your performance. To help you exercise regularly going forward, I have included a daily exercise chart at the end of this eBook that you can print and fill out each week. Simply

Page 13

tick the boxes when you complete the exercise that day or write in how many repetitions of the exercises you completed on that day, to easily track your progress. If you perform one of the exercise variations suggested at the bottom of each exercise, simply add the details to the notes section of the chart. Keep the chart somewhere visible and it will double up as a motivational tool and a progress log. Good luck with your new exercise program.

Page 14

Weekly Plan

Notes M T W T F S S BALANCE EXERCISES Chair Squat Stability Ball CARDIO EXERCISES Swimming Cycling Walking Fitness Classes Elliptical Machine CIRCULATION EXERCISES Standing Ankle Stretch Leg Extensions Seated Top Taps Seated Leg Lifts Seated Foot Circles Wrist Stretch FLEXIBILITY EXERCISES Seated Leg Circle Shoulder Roll Seated Head Tilt Seated Chair Twist Standing Butt Kicks

Page 15

About Us HealthBeat Online focuses on providing our customers with the highest quality personal, training, or business development products. This allows our customers to work on the parts of their lives in the areas that feel need the most work. How do we do this? There are three steps to the processes we apply in our business and are the key factors we apply to ensure that you are comfortable in using and recommending our products to your families and friends.

1. We focus on an established products. -- There is a key difference between "want" and "need". Extensive research goes into the products we select and the partners we choose to represent to you, our customer. Each product we sell or partner with must provide you with a long-term commitment to your business or your life.

2. We focus on creating a step-by-step guide type of product. -- Instead of just creating a product, we truly care about the well-being of you, your families, and your customers. It also means that each product that we provide has to solve your problem. This is the reason why every product that we create has to show you a very simple way to do what you need to do.

3. We focus on providing all the necessary tools for you to use to meet your goals, whether that’s in life or in business – We strive to provide complete product sets because we are very serious on helping you to enhance your life and ultimately your business.

Page 16

Disclaimer This work may not be copied, sold, used as content in any manner or your name put on it until you buy sufficient rights to sell it or distribute it as your own from us and the authorized reseller/distributor. Every effort has been made to be accurate in this publication. HealthBeat Online does not assume any responsibility for errors, omissions or contrary interpreta-tion. We do our best to provide the best information on the subject, but just reading it does not guarantee success. You will need to apply every step of the process in order to get the results you are looking for. This publication is not intended for use as a source of any legal, medical or ac-counting advice. The information contained in this guide may be subject to laws in the United States and other jurisdictions. We suggest carefully reading the necessary terms of the services/products used before applying any activity which is, or may be, regulated. We do not assume any responsibility for what you choose to do with this information. Use your own judgment. Any perceived slight of specific people or organizations, and any resemblance to characters living, dead or otherwise, real or fictitious, is purely unintentional. Some examples of past results are used in this publication; they are intended to be for example purposes only and do not guarantee you will get the same result. Your results may differ from ours. Your results from the use of this information will depend on you, your skills and effort, and other different unpredictable fac-tors. It is important for you to clearly understand that just about anything you do in life carries some risk and the possibility of loss of investment. Use this infor-mation wisely and at your own risk.