Standing Calf Stretch

With your elbows against a supportive surface, step forward with one foot and bend that knee. Maintain a long flat torso and hinge at the hips. Keep both heels planted on the ground throughout the stretch.

Upper Shoulder and Back Stretch

Place both hands shoulder-width apart on any stable surface and let your upper body drop down between your arms while maintaining a flat back. Keep your your knees slightly bent; hips directly above your feet.

Hamstring Stretch

Start standing and extend one leg in front of you placing your heel on ground, keep your knee straight and hinge from the hips leaning slightly forward. Keep your hips square.

Seated Back Stretch

Begin seated in a chair with your feet wide. Fall forward aiming for your hands to touch the ground between your feet. You should feel a stretch in your back.

Chest Stretch

Raise your plams to shoulder height and place your hands on a doorframe, bend your elbows and walk yourself closer to the door. Feel the stretch in your shoulders and chest while maintaining a long straight back and try not to lean too far forward.

Shoulder and Mid- Upper Back Stretch

Gently pull your forearm across your chest toward your opposite shoulder. Allow space between your shoulder and chin as you should feel the stretch between your shoulder blades.

Neck/Shoulder Stretch

Gently and slowly lower your ear toward one shoulder. Take one arm behind you as you, grab your forearm and gently pull the arm toward the ground.

Standing Side Lunge

Place your hands on a stable object and step your feet wide. Keep one leg straight and bend into the other going into a side lunge. You should feel this stretch in the inner thigh of the straight leg.

Simple Quad

Stand tall and near a stable surface for support. Grab one ankle and gently pull your heel up or pant leg back until you feel a stretch in the front of your thigh.

Ankle Rotations

Sit in a comfortable position and lift one foot off the ground. Slowly rotate the foot in a circular motion and switch direction. Repeat with the other foot.

Walking is free and can be done any place! Activation Station has many links to great walks and hikes for the whole family! Check it out!

10 Benefits of Walking

• It Sharpens your Brain:  Studies have shown walking to help you think better and clearer
• It Strengthens your Bones:  Walking can help strengthen bones and reduce your risk of osteoporosis. One Nurses’ Health study found that women who walked for a minimum of 4 hours a week saw a 40% reduced risk of hip fractures.
• It Boosts your Mood:  Walking has shown to improve your mood and decrease stress levels.  The scenery can put your mind in a state of meditation.
• It Enhances your Circulation:  Walking is great for the heart.  It can lower your blood pressure and reduce your risk for stroke.
• It Reduces your Risk for Tripping and Falling:  Regular walking can improve balance and strength through muscle development.
• It Bolsters your Memory:  Walking regularly appears to help specifically bolster the hippocampus, the part of the brain involved in verbal memory and learning.
• Lesson the Pain of Conditions Like Arthritis and Fibromyalgia:  The moderate, low-impact nature of walking is enough to lower pain and improve function for most. 
• It Improves your Blood Glucose Levels:  One study published in the journal Diabetes Care found that a brief 15-minute walk after a meal was as effective at lowering blood sugar levels in 24 hours as a longer 45-minute walk.
• It Raises your Immunity:  Stay healthy with daily steps. A walk every day may even help your body fend off illness better. 
• It Improves your Sleep:  Walking may help you fall asleep faster and sleep more soundly, especially if you suffer from insomnia. A morning walk outdoors may be particularly beneficial since exposure to daylight can help you stay in tune with your natural circadian rhythms.

Walking and Hiking Trails in Maine

• Maine Trail Finder.com
• Trails.com: Maine
• Trail Link.com: Maine

Walking and Hiking Apps

• Walk with Map My Walk
• Pedometer & Weight Loss Coach

Upper and Lower Body Stretches

• Neck/Upper Back desk stretches
• Lower Body desk stretches

Desk Leg Raises

Sit upright in your chair. Raise both legs so that they are parallel to the floor. Slowly lower your legs until they are hovering an inch or two above the ground. Hold the position for as long as you can, and then release.

Football Fast Feet

Sit in your desk chair with your feet flat on the ground. Rapidly tap your feet in place, just like you would do if you were running in place. Do this for 30 seconds. Pause. Then do it for another 30 seconds. Work this in every half hour or so to get that blood circulating.

Shadow Boxing

This exercise will give a boost to your heart rate and bring in some cardio, but it will also be a good stress release for you. Raise your fists up in front of your face in a boxing position — while you’re sitting a safe distance away from your computer. Punch your fists forward in the air, as if you are using a punching bag, switching back and forth from right arm to left. Do this for 30 seconds. Pause. Repeat for 30 seconds. Try this throughout your work day.

The Leaning Plank

This exercise requires you do get up from your desk chair, but it can be great while you’re waiting in line for the coffee machine or the microwave, or in those few minutes when everyone has left the conference room after a meeting. This is a variant on a plank exercise, using a very similar form. Step back so that you are at least a foot away from a wall and then lean forward against it using only your forearms for support. Hold this position as long as you can.

For a variant, get into the leaning position and lower yourself until your shoulders almost touch the wall, too, and push yourself back up.