Stand Up and Move! The Case Against a Sedentary Lifestyle

First of all…stand up before reading any further…

Chairs: we sit in them, work in them, shop in them, eat in them and date in them. Americans sit for most of their waking hours, 13 hours every day on average. Yet chairs are lethal.

We all know that a sedentary lifestyle is dangerous to our health, but we need to stop ignoring the obvious and make changes to our personal and professional lives to offset the dangers of sitting.


While many of us are required to sit for long periods of time, whether in desk jobs or in a patrol car, we can do things to improve our mobility during the day.  The following list is meant to put you in the mindset of making your particular working environment more healthy:

  • At a minimum, take a 5-minute standing break each hour at your desk
  • Conduct walking meetings
  • Work a short walk into your lunch break
  • Get out of the police car and walk whenever possible
  • Take phone calls standing up or walking if on a cell phone
  • Find ways to make your desk and computer more standing-friendly
  • Get a fitness tracker to monitor sleep, step counts, and to set reminders to move
  • Set the goal of 10,000 daily steps
  • Skip the elevators and take the stairs
  • Park farther away from the building
  • Take longer, roundabout walks to your desk, printer, restroom, etc
  • Arrange your desk and office to promote standing and movement

Please take a moment to review the below videos.  These can be a powerful motivator to reverse the effects of the “sitting disease.”  Work to promote standing and movement among those that work for and with you.  Through education and motivation, we can improve the short-term and long-term wellness of our employees and friends.

When we do have to sit, it is important to make sure we are sitting properly.

Blue Courage

Are you feeling stuck or burned out in your career?  Do you just need a refresher on the core reasons of why you chose this profession?  Blue Courage is a training curriculum that focuses on helping sworn and non-sworn law enforcement employees navigate the internal and external pressures of their careers.  Along with discussing the nobility of policing, the training provides skills that focus on taking care of ourselves, so that we may then more effectively help others.

For more information, and to sign up for their daily email list, visit

Blue Courage is a transformational two-day leadership development workshop designed for all levels of the organization. This course is a comprehensive approach to developing our department members.  

This course was created to have an impact on law enforcement members in the following areas:

  • Human Effectiveness
  • Positive Psychology
  • Leadership Development
  • Mindset/Skillset

Blue Courage is scheduled for Oct. 23-24 at the Regional Police Academy in room 301 from 8 a.m.-5 p.m. Please contact Cara Vellar to complete registration.  The training is open to all KCPD employees.

Happiness According to Shawn Achor

Shawn Achor is an author, speaker, and the CEO of Good Think Inc., where he researches and teaches about positive psychology.  He has also given one of the most popular TED Talks to date.  During the conversation below, he gives a humorous view of happiness, positive psychology, and offers several tips to improve our view of the world and our work.

What are the five key steps that we can take each day to increase our experience of happiness?

1) Bring gratitude to mind: Write down three NEW things that you are grateful for each day

2) Journal: About a positive experience you’ve had recently for two minutes once a day

3) Exercise: Engage in 15 minutes of mindful cardio activity

4) Meditate: Watch your breath go in and out for two minutes a day and

5) Engage in a random, conscious act of kindness: Write a two-minute positive email thanking a friend or colleague, or compliment someone you admire on social media

Do these steps for 21 days, and you will begin to see a lasting shift in your mindset towards more positivity.

(Taken from

Shawn Achor is also the author of The Happiness Advantage, which is available for checkout from the Employee Wellness Unit.

GKCPSCU Financial Wellness Webinars

Did you know that the Greater Kansas City Public Safety Credit Union offers periodic webinars for their membership to take advantage of?  These webinars can be an excellent tool to improve financial wellness through education.

The webinars can be found at:

The first webinar was titled “Financial Planning for Your Future“, and it can be replayed through their website.  This YouTube replay may not work on department computers.

Their second webinar is coming up on September 27th and is titled “Financial Planning for Children with Special Needs”.  You can register  and view a detailed description for the live webinar through their website.  Please share with those who may benefit from this important topic.


Women’s Self Defense Seminar

This is a great opportunity to keep your family and friends safe.  Encourage them to take advantage of this resource that is open to the public.

Women’s Self Defense Seminar
The focus of the training is on the importance of awareness, prevention, streetwise precaution and most importantly, self defense. This training is both lecture and hands-on. Physical activity is encouraged, but not required.  During the hands-on portion of this training you will  literally be “hands on”.  Many women have found that signing up with a friend makes this portion of the training a bit more comfortable.

Participants are asked to wear athletic type clothing, with no buttons or zippers. Socks and long sleeve shirts are required.  Participants are encouraged to bring a water bottle and a light snack.

Enrollment is open to females 13 years of age or older; however, anyone under the age of 17 must be accompanied by an adult. The course is FREE, but you MUST pre-register.

Most class sessions are 8 am to noon.

This course is limited to 50 participants.

Women’s Self Defense 2017 Session Calendar

October 7, 2017
8 a.m. to noon Academy
6885 N.E. Pleasant Valley Rd.
November 4, 2017
8 a.m. to noon Academy
6885 N.E. Pleasant Valley Rd.


Advanced Women’s Personal Safety Class
(This class is open to those that have already attended one of the Basic Women’s Self Defense Classes.)

December 2, 2017
 8 a.m. to noon Academy
6885 N.E. Pleasant Valley Rd.

To register, call 816-413-3500  or email

Also Available:
Women’s Self Defense Video for $10 plus $3 shipping and handling.

Please call the Regional Police Academy at 816-413-3500 for further information on the schedule for seminars or for copies of the video.

National Preparedness Month


With the recent disasters taking place around the United States, it is important for us to take a moment to recognize that September has been designated as National Preparedness Month.  As first responders, we have the unique expectation to take care of not only our families, but also to take care of our communities in a time of need.  While many families can get away with preparing on short notice, first responders may be needed in the community in the days and hours leading up to a potential disaster.

Please take a moment to review the following resources:

These websites can give you the tools and knowledge to make sure your family is prepared for a potential disaster.  There are a variety of checklists and templates dependent upon your personal household situation.

(The below FEMA video may not load on internal computers.  If so, the video may be found here:



10 Benefits of Reading

It is no secret that reading provides many benefits to us.  Here are 10 benefits of grabbing a good book, according to Business Insider:

  1. You’re more empathetic
  2. You’re vocabulary is richer
  3. You understand that patience is a virtue
  4. You become calmer
  5. You sleep better
  6. You’ll have stronger critical thinking skills
  7. Your writing skills will improve
  8. You’ll be more creative
  9. Your memory gets a boost
  10. You’ll be a more well-rounded person

Read more on each benefit at

The Employee Wellness Unit has a growing library of wellness and leadership books  available for check-out.  If you’re interested, please contact the Employee Wellness Unit or stop by 901 Charlotte from 0700-1500 hours.

The Employee Wellness Unit would love to add your old leadership or wellness-related books to our library.  Please contact us if you would like to donate your old books to benefit our employees.