Employee Health & Fitness Month Employee Wellness Program 2310 N. First Street, Suite 103 San Jose, CA 95131 (408) 299-5825 Employee Portal: www.sccgovatwork/wellness Public Portal: www.sccgov.org/wellness

Physical Activity Recommendations Individuals should consult with their physician before beginning a physical activity program. Get a minimum of 2.5 hours a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week. Do muscle-strengthening activities that involve all major muscle groups on 2 or more days per week. Adults aged 65 and older should also do exercises that maintain or improve balance if they are at risk for falling. Source: Centers for Disease Control and Prevention, for more information visit www.cdc.gov.

Moderate-Intensity Activities During moderate-intensity activities you should notice an increase in your heart rate, but you should still be able to talk comfortably. These activities can be done indoors or outdoors, here are some examples: INDOORS: dancing, riding a stationary bike, actively playing with children, taking Jazzercise, scrubbing the floor. OUTDOORS: mowing lawn, frisbee playing, playing golf, shoveling light snow, downhill skiing with light effort, raking leaves, hand washing/waxing a car. INDOORS OR OUTDOORS: playing basketball, jogging, brisk walking, doing water aerobics. Source: Centers for Disease Control and Prevention, for more information visit www.cdc.gov.

How to Reach Your Goals Think of it as the 3-2-1 plan: 3 – Complete THREE activities for 10 consecutive minutes at a moderately intense rate.  OR 2 – Complete TWO activities for 15 consecutive minutes at a moderately intense rate.   OR 1 – Complete ONE activity for 30 consecutive minutes at a moderately intense rate. Source: Centers for Disease Control and Prevention, for more information visit www.cdc.gov.

5 EASY WAYS to Enjoy Activity at WORK 1. WEAR A PEDOMETER AT WORK. Since every step counts, wearing a pedometer is a wonderful motivator to move more during your workday. 2. WALK AROUND THE OFFICE. Need to discuss something with a co-worker? A walking meeting can be more productive and healthier too! 3. WALK UP (AND DOWN) THE STAIRS. If you have a choice, always take the stairs. If you have stairs, take as many trips up and down as possible. 4. WALK WHILE YOU TALK. Walk in place while you talk on the phone. 5. WORK YOUR ABS. You can strengthen abdominal muscles while sitting in a chair. Sit straight, tighten muscles and release. Repeat. Source: Eat Smart Move More NC, for more information visit www.EatSmartMoveMoreNC.com.

Cutting Calories EACH DAY 5 TIPS for Cutting Calories EACH DAY 1. Leave 3-4 bites on your plate at every meal. 2. Eat slowly to make your meal last longer. 3. Snack on fresh fruit instead of chips, crackers, or cookies. 4. When you dine out, only eat half your entrée or split it with a friend. 5. Drink water, diet iced tea, or a no-calorie soda instead of regular soda. Source: Eat Smart Move More NC, for more information visit www.EatSmartMoveMoreNC.com.