Move In A Minute

1. Move In A Minute Jalaa Kuberski Worksite Wellness Health Educator

2. Move in a Minute • Standing Exercises • Hands on hips, tap right then left heel • Kick heels back and up to tap your bottom • Left foot: Kick forward, tap floor, kick forward • Right foot: Kick forward, tap floor, kick forward • Hands overhead, squat into chair position

3. Move in a Minute • Seated Exercises • Arms in front, criss-cross over and under • Alternate, lift leg and clap under leg • Tap toes on floor while punching arms out • Hands of hips, lift left then right knee • Tap outside of right foot w/rt hand & left foot w/left hand

4. Move in a Minute • Standing Exercises • Hands on hips, step right then step left • Touch toes, then knees, then shoulders • Kick heels back and up to tap your bottom • Arms hang at side, lean right and hold • Arms hang at side, lean left and hold

5. Move In a Minute • Standing Exercises • Tap outside of right foot with right hand & left foot with left hand • Hands of hips, lift left then right knee • Swing arms and march in place • Squat and punch out at the same time • Bend, reach for your toes, hold

6. Move in a Minute • Standing Exercises • Swing arms and march in place • Touch right elbow to left knee • Touch left elbow to right knee • Left foot flexed, lift and lower leg • Right foot flexed, lift and lower leg

7. Move in a Minute • Seated Exercises • Tap toes on floor while punching arms out • Stand up, jump and sit down • Hands on hips, criss-cross legs in and out • Opposite elbow-to-knee touch • Hands behind back in prayer position

8. Move In a Minute • Seated Exercises • Arms out front, punch forward • Tap toes on floor while punching arms out • Lift knees, kick both feet forward • Right ankle circles • Left ankle circles

9. Move in a Minute • Seated Exercises • Arms above head, punch up • Hands on hips, tap right toes front, side and behind • Hand on hips, tap left toes front, side and behind • On right foot, arms out, bend forward and balance • On left foot, arms out, bend forward and balance

10. Move in a Minute • Standing Exercises • Kick heels back and up to tap your bottom • Squat and punch out at the same time • Hands on desk, lift right heel back and up • Hands on desk, lift left heel back and up • Sit on floor, bend forward to reach toes, hold

11. Move in a Minute • Seated Exercises • Hands on hips, tap toes on floor • Use left leg only, stand up, sit down • Use right leg only, stand up, sit down • Hands on shoulders, gently bend side-to-side • Fold forward & place your palms on floor

12. Move in a Minute • Standing Exercises • Kick heels back and up to tap your bottom • Step right then step left • Jumping Jacks • Arms hang at side, lean left and hold • Arms hang at side, lean right and hold

13. Move in a Minute • Standing Exercises • Touch toes then shoulders then reach up • Touch right elbow to left knee • Touch left elbow to right knee • Pretend jump rope • On tip toes, hold

14. Move in a Minute • Standing Exercises • Step right then step left • Alternate: Squat and lift left knee, squat then • Hands together over head, lift and lower body • Reach right arm up by ear and bend left • Reach left arm up by ear and bend right

15. Move in a Minute • Seated Exercises • March feet and punch arms overhead • Move feet and punch the left arm across body then the right arm • Hands on hips, march in place • Hold chair, pull knees to chest • Squeeze your bottom tight

16. Contact Information Jalaa Miller Worksite Wellness Health Educator Sedgwick County Health Department 1530 S Oliver, Suite 270 Wichita, KS 67218 jmmiller@sedgwick.gov 316.660.7387