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<p align="center"><b><font face="Verdana" size="5" color="#0000FF">Eat
Well/Be Fit</font></b></p>
<p align="center" style="margin-top: 1; margin-bottom: 1"><b>
<font face="Verdana">Fitness Is Fun</font></b></p>
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<p align="center"></p>
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<p align="center"><a href="BOHEatWellBeFit.htm">Eat Well/Be Fit</a><!--mstheme--></font></td>
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<span style="font-family: Univers-CondensedBold; color: black"> </span></b></font></p>
<h1 style="margin: 1px 5px"><!--mstheme--><font color="#330099"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Exercise at work? Why not? It
can be done on your break or during your lunch break. It can help prevent burn
out and injury, plus it will help you feel better at the end of the day. It
will actually help you feel more energized. So instead of reaching for that
second cup of coffee or soda to help get you through the rest of the day, why
not try doing a couple of exercises. Yes, this is all possible. </span>
</strong></font><!--mstheme--></font></h1>
<p style="margin: 1px 5px"> </p>
<h1 style="margin: 1px 5px"><!--mstheme--><font color="#330099"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal"><u>The following exercises can
all be done standing or sitting at your desk.</u></span></strong></font><!--mstheme--></font></h1>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relieve Low Backache & Pressure</span></strong><span style="color: black"><br>
</span></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><strong><span style="font-weight: normal">Standing or
Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">While exhaling, slowly lean
forward, bring your head toward your knees and let your hands drop to your
ankles. Hold for 5 seconds.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Inhale while you slowly
unwind and return your head to its normal upright position.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Exhale and stretch your arms
toward the ceiling.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times.</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relieve Upper Back and Shoulder Tension</span></strong></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><br>
<strong><span style="font-weight: normal">Standing or Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Lift your hands to your
shoulders</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Keep your elbows down and
push your shoulders back </span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Hold for 15 seconds</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relieve Back, Neck and Shoulder Tension</span></strong></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><br>
<strong><span style="font-weight: normal">Standing or Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Inhale and raise your
shoulders to touch your ears</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">While raised, push your
shoulders back and exhale</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Relax shoulders</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times.</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relieve Wrist Tension and Stiffness</span></strong></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><br>
<strong><span style="font-weight: normal">Standing or Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Place your palms together,
chest high, as if in prayer.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Slowly push your palms
together while lifting your elbows slightly and hold for five seconds</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Rotate your hands so the
tips of your fingers point to the floor and press your palms together. Hold
for 5 seconds and release.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relieve Neck and Shoulder Tension</span></strong></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><br>
<strong><span style="font-weight: normal">Standing or Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Inhale and slowly turn your
head to the right until you feel your neck muscles pull. Hold for five
seconds.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Exhale and return your head
to face straight ahead.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Inhale and slowly turn your
head to the left until you feel your neck muscles pull. Hold for five
seconds.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Exhale and return you head
to face straight ahead.</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black">Relax Shoulder, Back and Hip Muscles</span></strong></font></p>
<p style="margin: 1px 5px"><font face="Verdana" size="2">
<span style="color: black"><br>
<strong><span style="font-weight: normal">Standing or Sitting</span></strong></span></font></p>
<!--mstheme--></font><!--msthemelist--><table border="0" cellpadding="0" cellspacing="0" width="100%">
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Place your palms on your
lower back</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Stretch back your upper body</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--><tr><td valign="baseline" width="42"><img src="../_themes/copy-of-blends/blebul1a.gif" width="15" height="15" hspace="13" alt="bullet"></td><td valign="top" width="100%"><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Hold this position for 5
seconds</span></strong></font><!--mstheme--></font><!--msthemelist--></td></tr>
<!--msthemelist--></table><!--mstheme--><font face="Trebuchet MS, Arial, Helvetica">
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">Do this five times</span></strong></font></p>
<p style="margin: 1px 5px"> </p>
<p style="margin: 1px 5px"><font face="Verdana" size="2"><strong>
<span style="color: black; font-weight: normal">These suggestions are brought to
you by the Minnesota Department of Health. Their website is:
<a style="color: blue; text-decoration: underline; text-underline: single" href="http://www.health.state.mn.us/">
http://www.health.state.mn.us/</a>. </span></strong></font><i>
<span style="font-family: Verdana"><font size="2">This article was submitted by
the Eat Well/Be Fit Committee. This town-wide committee is composed of
concerned professionals consisting of the Needham Board of Health, Needham
Public Schools, Beth Israel Deaconess Hospital Needham, Nutritionists,
Physicians, Needham Park and Recreation Department, TRIAD, Needham Physical
Therapy, the Massachusetts Department of Public Health and local residents and
businesses.</font></span></i></p>
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