20-20-20 Technology Rule

McLennan

Wellness

“Be well in 2015.”

Did you spend a large part of your holiday break 2-feet away from a computer, television, book or other device that required your eyes to focus? For most of us, the answer is “no” (you may have been about 6-feet from the television, but surely it wasn't for an extended period of time!). Most likely, coming back to work means just that- more time that the eyes spend looking at bright screens from a close range, preceded and followed by an expanded range of view on your commute to and from work. This could be the leading cause of your mid-afternoon head ache, tired-red-eyes, neck/back pain, and poor sleep quality. So take a deep breath; your struggle may be physiological (and not solely psychological) and there is a way to prevent it! This week, try to implement “The 20-20-20 Rule”. Every 20 minutes take a 20 second break to look at something 20 feet away. You can also take this opportunity to increase your daily physical activity. Extend the 20-second break to walk to the restroom, water fountain or in the stairwell, or even to perform some standing stretches at your desk. Below are some other tips for the computer screen that can take away some of the strain as we get back to work.

·         Top of the screen should meet your eye level, so that your eyes cast downward- making it easier to focus and keeping the spine in a neutral position.

·         Keep your head at least 20-inches away from the screen.

·         Reduce the brightness (glare) setting of the screen.

This Week in Wellness

Group Fitness Classes start this week! It is never too late to join. The classes will last 8-weeks, ending the week before Spring Break. Wear supportive athletic clothing, tennis shoes, and bring your MCC ID. If you have a water bottle and exercise mat, bring them as well. There are restrooms and locker rooms in the same building. The schedule and class descriptions are below. Note that Wednesday morning Total Training will be Pilates. If you were joining Total Training, you will still get a great total body workout in Pilates. Give it a try! Contact me if you have any questions!!

Lunch and Learn lectures will be from 12:05-12:50pm in Math/Wellness & Fitness room 123. The dates and topics are listed below.

January 30^th “Heart Health” This lecture will address various aspects of heart health and how you can take action to lower your risk for heart disease.

February 27^th “Nutrition Tips Using MyPlate” Learn all about the USDA’s new healthy eating tool. This lecture will show you how to easily integrate its concepts into your nutrition plan.

March 27^th “Vitamins, minerals and supplements; oh my!” Discover the role of vitamins, minerals and supplements in health and weight loss.

April 24^th “Keeping Stress at Bay” Through relaxation techniques and other tips, this lecture will help you learn how to recognize stressors, prioritize your commitments and make your mind and body function better together.

Group Fitness Classes - Spring 2015 January 12th – March 5th
Monday	Tuesday	Wednesday	Thursday
7:15-8:00am Total Training Rm. 100		7:15-8:00am **Pilates** Rm. 100	7:15-8:00am Beginner Yoga Rm. 020
12:45-1:30pm HIIT Rm. 100	12:05-12:50pm Beginner Yoga Rm. 020	12:45-1:30pm Pilates Racquetball Court	12:05-12:50pm  Total Training Rm. 100
	5:30-6:15pm    Total Training Rm. 100	4:30-5:15pm Zumba Rm. 020	5:30-6:15pm HIIT Rm. 100
All classes are held in the Math/Wellness & Fitness Building.

Total Training- This class utilizes challenging segments of cardiovascular work and muscle conditioning for a total body workout. A variety of exercises and drills will be used to create a dynamic workout to be completed at your own level. (All fitness levels.)

Beginner Yoga- A combination of yoga techniques will be used to incorporate alignment, balance, flow, breath, and awareness of emotional and physical state. (All fitness levels.)

HIIT- This High Intensity Interval Training class is an interval-based class that combines full-body strength training with high intensity cardio bursts designed to improve your endurance, power and core strength. (Intermediate/Advanced fitness levels.)

Pilates- In this class you will learn how to tone and tighten your entire body from the inside out. Exercises will be mat-work-based to strengthen core musculature. (All fitness levels)

Zumba- We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Improve cardio, muscle conditioning, balance, flexibility, energy and mood with this super fun sweat-session. (All fitness levels.)