A great little routine that you can do at your desk to prevent your body from becoming stiff and painful after doing too much computer work.

A short routine

Before you start make sure you are sitting nice and straight in your seat with your feet firmly planted on the ground.

1. Sit back in your chair and begin by rotating your ankles. A great way is to draw the letters of the alphabet with your toes. This encourages movement not only of the ankle but of all the muscle, connective tissue and joints in the whole foot. You don’t have to do the whole alphabet if you are stuck for time!
2. Sit at the edge of your seat and stretch one leg out in front of you. Point your toes towards you and lean forward slightly. You should feel a nice stretch all along the back of your leg! Repeat on the other side.
3. Sit at the edge of your seat and place your right ankle over your left knee. Let the right knee fall out as much as possible. If this is comfortable start to lean over slightly, keeping your back straight.

   Clasp your hand behind your back, palms upwards and push down. Open up your chest and allow your shoulders to roll back.

4. Clasp your hands in front of your body, palms facing away from you.  Arms at a right angle from your body. Allow your upper back to curl slightly, pushing your hands away from you, feeling a stretch between your shoulder blades.
5. Bring the clasped arms up over your head. Pushing up to the sky. Palms facing upwards.
6. Arms still in this position hold your left wrist with your right hand and pull. Allowing your body to bend to the right. Repeat on other side.
7. Roll your shoulders clockwise x 10 and anti clockwise x 10
8. Hold right arm out in front of you, point your fingers down to the floor. Feel the stretch along your forearm. Now point to the ceiling. Repeat on the left
9. Write the alphabet with your hands. Not just one finger but all of them to encourage movement of the whole wrist.

The St. Vincent Cancer Care Mobile Mammography Program is pleased to offer on-site screening mammography at Butler University on the following date:

Monday, October 26^th:  8:30am – 2:30pm

What you need to do to participate:

• Review the screening guidelines (2015 – OCTOBER – Participant Letter and Registration form – BU), to determine if you are eligible to participate.
• Complete the registration form form on-line.  Please use the following link: https://www.formstack.com/forms/index.php?1644094-8FkYYuCw4s. Please remember to include the full name and contact number for your primary care physician, as well as, complete the highlighted preferred appointment section on page 1.
• Registration ends October 2nd.

Contact healthyhorizons@butler.edu with any questions.

Can prostate cancer be found early?

Fresh Apple Salsa Recipe:

This sweet-tart condiment features crisp, slightly acidic Spartan apples, though Fuji, Jonagold, and Liberty apples would also work nicely. Serve with pork or roast chicken.

Ingredients:

• Healthy Horizons, the College of Education, and the HRC:

Healthy Horizons has partnered with Brandon Cole, a faculty member in the College of Education who instructs the Sports Conditioning & Resistance Training course for COE students.  This course teaches students how to develop sport and fitness programs with an emphasis on individualized resistance training and conditioning specific to your sport.  This program is ideal if you are getting started with a strength training program or you want to fine tune your current program.

Under the supervision of Brandon Cole, you will be paired up with a student trainer from the Sport Conditioning & Resistance Training course , receive a Baseline Fitness assessment, and 5 weeks of complimentary personalized training. If you are interested in this opportunity, you will need to commit to meeting with the student trainer on the following dates during one of the time frames listed.   Please note, if you plan to participate we will need to obtain a medical release from your primary care physician.

Key Dates

Healthy Horizons Appointment: to be completed before October 14^th (the short, 15 minute initial assessments will be schedule Tuesday, Oct. 6 and Tuesday, Oct. 13^th between 1:00 and 7:00pm in Healthy Horizons)

• This 20 minute appointment will include a blood pressure, weight, BMI and body composition assessment.
• A consent form and medical disclosure form will be sent to you prior to your appointment.
• Weekly Personal Training appointments will take place on either Tuesday or Thursday from 8:10-9:10am .  You can select either Tuesday or Thursday as your training day.

Location:  Butler HRC

November Dates:
Tuesday 3rd                                      Thursday 5^th
Tuesday 10^th                                                 Thursday 12^th
Tuesday 17^th                                     Thursday 19^th
December Dates:
Tuesday 1st                                       Thursday 3^rd
Tuesday 8^th                                       Thursday 10^th

After your Baseline Fitness Assessment, the student will develop a 5-week physical activity plan customized to your goals. At the conclusion of the semester students will develop a 3 month training program which will be shared with you to continue on the progress you made.

If you would like to sign up for this program or have further questions, please email healthyhorizons@butler.edu or call 8143.