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