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A Note From Your Health Coach

2-Minute Desk Exercises for A Much-Needed Energy Boost

Do you continually notice your energy dipping after sitting at your desk for hours? One
of the best ways to boost your energy is to move your body. Prolonged sitting can
contribute to muscle stiffness, reduced circulation, eye strain, and mental fatigue. You
don’t have to hit the gym to get the benefits of movement. Taking just 2 minutes during
the workday to move and stretch helps increase blood flow, improve focus, and can
leave you feeling more energized.

Try the following simple desk exercises:

• Shoulder rolls
• Gentle neck stretch
• Seated leg extensions
• Standing calf raises
• Desk, wall, or countertop push-ups
• Bodyweight squats

Remember, movement breaks don't just benefit your muscles, they also help refresh
your mind. Standing up, stretching, or taking a walk to refill your water bottle or go to the
bathroom can improve concentration and productivity when you return to your desk. Set
a reminder or timer to act as a cue to move, stretch, or change positions. Pairing
movement with deep breathing or drinking water can also encourage consistency.

Physical activity doesn't have to happen all at once to be beneficial. Small bursts of
movement throughout the day can add up and support your overall health and well
being. Whether you work from home, in an office, drive a lot for work, or even stand a
lot at work, try taking just 2 minutes to move differently and see how it feels!

Join us for a Wellness Webinar

Separating Myths from Medicine: Colds, Flu, Vaccines & Antibiotics Explained Thursday August 20, 2026 at 1 p.m. Learn when antibiotics are needed, how your immune system fights infections, and ways to boost immunity. We'll also cover antibiotic resistance and how to protect yourself from harmful, resistant bacteria.

Live sessions are limited to the first 1,500 attendees. All others can view the recording 6 hours after the live event.

Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 7-10 business days to be reflected in your HealthQuest Portal post completion.

No registration required! Simply follow the instructions on how to access this webinar directly on the HealthQuest Portal under Wellness Learning Events.

Join us for an EAP Webinar

Gratitude:  A Skill for Happier Living

Wednesday August 12, 2026 at 1 p.m.

Gratitude is a skill anyone can learn as an alternative to regret and fear. We can focus on the positive elements of our lives with a few simple practices. Providing sincere compliments can help us build relationships and be grateful for others. Rather than being grateful because we “ought to,” we can choose gratitude as a way of looking forward to each day.

Registration is required!  After you register, and after the live event, you will receive an email within the next 24 hours so you can view the recording, if you miss the live session.

Members that attend the live session or view the recording within 7 days of the original broadcast, will receive 1 HealthQuest Credit for attendance. Credits take 3-5 business days after the vendor file is received, to be reflected in your HealthQuest Portal post completion.

EAP Monthly Highlight

Responding to Workplace Emergencies

Emergencies can happen at any time, making it essential for workplaces to be prepared before a situation arises. Having a clear emergency plan, strong communication, and trained employees helps ensure everyone knows how to respond quickly and safely when it matters most.

• Be familiar with your organization’s emergency action plan and evacuation routes
• Know who to report to and how to communicate during an emergency
• Participate in drills and trainings to stay prepared
• Follow instructions from designated coordinators and emergency responders
• Be aware of potential hazards and know how to respond safely

Preparation and awareness can make a significant difference in an emergency. By understanding procedures, staying alert, and working together, employees can help protect themselves and others while minimizing risk during unexpected situations.

Upcoming Dates & Deadlines

Should you need accommodations for any webinar, please email SEHPHealthQuest@ks.gov two (2) business days in advance.

Monthly Health Blog

Screen Time, Sleep, and Back-to-School Routines

As the school year begins, many families transition from relaxed summer schedules back
to more structured routines. One area that can greatly impact this transition is screen
time, especially in the evening. Phones, tablets, computers, and TVs can interfere with
sleep and make it harder for kids and adults to feel rested for the school day.

How Screen Time Impacts Sleep

• Screens emit blue light, which can delay the release of melatonin (the hormone
that helps regulate sleep).
• Using screens close to bedtime can make it harder to fall asleep.
• Late-night screen use may lead to shorter sleep duration and poorer sleep
quality.
• Poor sleep can cause morning fatigue, irritability, and difficulty concentrating
during the day.

Why Sleep Is Important During the School Year

• Supports learning, memory, and focus in the classroom.
• Helps with mood regulation and emotional health.
• Improves energy levels and productivity throughout the day.
• Strengthens the immune system and overall health.

Tips for Healthier Screen and Sleep Habits

• Turn off screens 30–60 minutes before bedtime to help the brain wind down.
• Keep a consistent bedtime and wake-up time, even on weekends.
• Create a calming bedtime routine such as reading, stretching, or listening to
relaxing music.
• Charge phones and devices outside of the bedroom to reduce the temptation to
scroll at night.
• Encourage screen-free activities in the evening, like family time, puzzles, or
preparing for the next school day.

Building healthy habits around screen use and sleep can make the transition back to
school smoother and help both kids and adults feel more rested, focused, and ready for
the day.

Baked Turkey Meatballs (with Sneaky Veggies)

Tiemeyer, R. (2026, April 2). *Baked turkey meatballs (with sneaky veggies!)* Thriving Home. [https://thrivinghomeblog.com/mini-turkey-and-veggie-meatballs/](https://thrivinghomeblog.com/mini-turkey-and-veggie-meatballs/)

Ingredients:

Directions:

1. Prep: Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper or foil.
2. Combine Meat Mixture: In a large mixing bowl, add shredded zucchini (or carrots), Parmesan, breadcrumbs, parsley, garlic, beaten egg, ketchup, salt, and pepper and stir until combined with a fork (until it's crumbly and fully mixed). Add the ground turkey and use the fork to gently combine all the ingredients together until well mixed, taking care not to compress the mixture. 
3. Form Meatballs: Scoop a heaping tablespoon of mixture and shape the turkey mixture into about 1 1/2-inch diameter meatballs. (Tip: Wet your hands to prevent sticking.) Place meatballs in rows on the baking sheet, making sure to leave a little room between each one. 
4. Bake: Place baking sheet on middle rack in the oven. Bake for 15 minutes or internal temp reaches 160-165°F. (Use a meat thermometer to determine doneness.)

Each person's path to well-being is unique and personal. Need an accessible alternative for an activity? To learn more email SEHPHealthQuest@ks.gov.