Good Moves

Raised-knee dead lifts

(A) Stand with your feet shoulder-width apart with arms at sides. Lift one knee up and to front of body until thigh is parallel to floor. (B) Slowly lean torso forward at the hips, moving bent leg behind you while keeping back flat and abs contracted until chest is parallel to floor. Allow arms to drop forward naturally. Rise back to standing position using the muscles in the back of legs. Do not lower leg to the ground until you have completed full rep; switch legs to equal 1 set. Hold the back of a chair for support, if needed.

Challenge yourself: Before you rise back to standing position, fully extend bent leg out behind your body for a core challenge.

Quarter dips

Stand with 1 foot 6-t0-12 inches in front of the other; shift most of body weight onto back leg. Lightly rest toes of front leg on floor with knee slightly bent. Keep torso steady, and slowly lower into a squat with back leg until thigh is almost parallel to the ground, making sure knee does not extend past toes. Keep only toes of front leg on the floor. Hold for a second or 2, then rise back to starting position. Perform all reps before switching legs to equal 1 set.

Challenge yourself: Hold a 5-to-10 pound dumbbell in front of body with both hands at hip level, then slightly raise the dumbbell in front of body to chest height as you squat to add resistance and an arm challenge.

Small Changes, Big Rewards

Live a more healthful life with these tips in just minutes each day.

1) Pop a multivitamin
The jury may still be out on many dietary supplements, but there's no debating most women don't get enough iron, folic acid, and calcium from food alone to meet their daily requirements. Taking a multivitamin that provides 100% of your daily required intake is a good insurance policy to help you meet your needs.

2) Remember to floss
while brushing your teeth helps remove plaque and tartar from the tooth surface, flossing once a day helps remove bacteria that can accumulate between teeth. What's more, evidence suggests an important link between oral and heart health. Thin floss is best if your teeth have tight contacts, while thicker floss is best when you have more open contacts between teeth.

3) Rinse fruits and vegetables
Washing fruits and vegetables before eating or prepping can help prevent illness from E. coli and other foodborne backteria. For smooth-skinned fruits and vegetables, such as apples, rubbing under running water for 5 second and drying with a clean towl can reduce microbes by 99.9%. When rubbing isn't practical-like with brocolli or raspberries-rinse under running water immediatelybefore use.

4) Prepare a salad
Salads offer an easy way to meet your daily fruit and vegetable recommendations. A simple side salad, such as 1 1/2 cups of green and 1/4 cup of copped tomatoes, provides at least 2 servings of the daily USDA guidelines for fruit and vegetable intake, and a meal-sized salad, such as 3 cups of greens, 1/2 cup of kidney beans, 1/4 cup chopped broccoli, and 1/4 cup sliced onions, could provide 5 servings.

5) Change into something comfortable
People who wear casual clothing to work instead of business attire take an average of 491 more steps and burn about 25 more calories per day-enough to prevent an annual weight gain of almost 2 pounds. Even if you must dress up, wearing comfortable, less constrictive garments or simply switching from heels to flats can help you feel more comfortable and increase the likelihood of adding movement to your day.

6) Wash your hands
Proper hand washing is the most effective way to help prevent the spread of cold and flu viruses, as well as foodborne illness. The idea is to get rid of anything that can be transferred from hands to mouth and eyes. Plain soap does the job, the critical part is the combination of friction, water and soap. Soap loosens the germs, friction helps remove them, and water rinses them away.