The document presents a workplace wellness seminar by Deana Mercier, focusing on home office exercise strategies for improving health and fitness. It highlights the F.I.T.T. principle recommending flexibility, strength, endurance, and balance exercises, with a guideline of 10-minute sessions totaling 30-60 minutes weekly. Additional resources, including online reminders and activity tracking tools, are provided to encourage regular movement during work hours.

1. Workplace Wellness for the Home Office with Deana Mercier as presented April 13, 2010

2. HPCA Meeting, April 13, 2010

3. Deana Mercier Registered Physiotherapist with degrees in Kinesiology, Physiotherapy & Exercise Physiology and 18 years experience as a personal trainer

4. Canada Activity Guide Cardiovascular / Aerobic Fitness Strength Balance Flexibility

5. For More Information http:// www.csep.ca/english/view.asp?x =723

6. A Variety of Exercises

7. FITT Principle Frequency 2-7 days per week Intensity Moderate to vigorous Type Flexibility, strength, endurance, balance Time 10 min sessions for a total of 30 to 60 minutes

8. Exercise in Your Chairs!

9. Move Every 30 Minutes

10. Resources Online Reminder that comes up on screen to remind you to move http://www.fitness-break.com Log book to keep track of your activity levels http://centre4activeliving.ca/workplace/en/index.html Aging and physical activity: evidence to develop exercise recommendations for older adults http://article.pubs.nrc-cnrc.gc.ca/RPAS/rpv?hm=HInit&calyLang=eng&journal=apnm&volume=32&afpf=h07-111.pdf Canada’s Activity guide http://www.phac-aspc.gc.ca/hp-ps/hl-mvs/pag-gap/pdf/guide-eng.pdf Office workout with Bob http://officeworkout.msn.com

11. Credits