Movement / Physical Activity

Physical activity reduces the risk of heart disease, stroke, diabetes, high blood pressure, breast cancer, colon cancer, depression and many other medical conditions. But many of us with jobs that require us to sit for most of the day simply don’t get enough activity throughout the day. This puts our health at a greater risk which can lead to more inactivity. Quick and simple activities that you can do at the office or at home are the answer. Whether you are looking to get started or just looking for more ideas, these resources will provide you with plenty of options on how to stay physically active.

If you are looking to get started in adding physical activity to your daily routine, check out these fitness essentials.


Fitness Essentials:
• Everyday ways to get moving
• Barriers and options to overcome
• Personal Action Plan
• Calculate your body mass index (BMI)
• Weight Management Action Plan

Warm-ups and Stretching

Looking for some basic stretches that you can do at your desk, around the office or at home? Follow this link to the MPR stretching videos or take a look at the stretching diagrams.

Exercise Routines

Beginning a workout routine is easy when you follow one of the programs below:

Ready for a simple work-out that uses only an exercise band? Check out this diagram of exercises for a quick and easy routine with minimal equipment required.

Keep your mid-section in shape with these abdominal and core workouts.

Try this 30-day at home body weight workout that requires absolutely no equipment. A new workout every day and movements that anyone can complete.

Visit Cigna's YouTube page for fitness to view a series of workout videos. The series is designed to be done all in one 25 minutes work out. However, it is broken up into 11 bite size parts.

Sprains and Strains

Sprains and strains are a commonplace in any workplace. But exactly what is a sprain or strain? Learn about each and basic treatment for each injury in this brochure.