theDate= new Date();
var day = theDate.getDate();
var textdate = (theDate.getMonth() + 1) + '/' + theDate.getDate() + '/' + theDate.getYear();
var numquotes = 53;
quotes = new Array(numquotes+1);
quotes[1] = "What is Aerobic Activity? Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[2] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[3] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!";
quotes[4] = "Managing Metabolism with Aging: People think that because they age they automatically have a slower metabolism than when they were younger. Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. If you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.";
quotes[5] = "Proper Body Mechanics for a Healthy Spine: The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/work, this 'S' shape should truly be staying the same and not turning into a 'C' shape. A good tip to remember when exercising or working is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.";
quotes[6] = "Don't Drink Your Calories: Diet Tip: Drinking soda, juice and other flavored beverages can easily add 1000 calories to your daily intake. If you are trying to lose any weight try drinking plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Besides curbing your hunger you will be hydrated which has many health benefits.";
quotes[7] = "Fatigue and Aging: It has been proven that chronic stress and fatigue increases the aging process' speed. Don't forget the '3' eights rule: have 8 hours of sleep, 8 hours of work and 8 hours of relaxation each day. It sounds impossible, right? Try yoga, meditation, massage or aromatherapy. Can't get enough sleep? You should try harder, otherwise your efficiency at work will suffer, you'll do a lot of mistakes and you'll get old quicker. Try harder to spend quality time with your friends, in a relaxing environment. Laughter has its benefits! Remember that you need to take time for yourself.";
quotes[8] = "Can't Sleep? Get More Exercise!: Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don't have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don't need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body making it harder to sleep.";
quotes[9] = "Laptop Ergonomics: The design and construction of laptops violates a basic ergonomic requirement for computer usage, namely that the keyboard and screen can be positioned independently for appropriate viewing and typing. The reasoning is simple. With a fixed design, if the keyboard is in an optimal position for the user, the screen isn't, and if the screen is optimal the keyboard isn't going to be placed properly. If you work on a laptop regularly it is important that you have a separate monitor located with the top of the screen at eye level. It is optimal to use an external mouse and keyboard to allow more adjustability.";
quotes[10] = "Prevent Carpal Tunnel Syndrome: Position yourself properly at your computer. Your screen should be 2 feet away from you and the top of your document should be at eye level. Set up your keyboard so that it is flat or has a slight negative tilt. Do not have your keyboard slanted downward. Be sure where you rest your hands is padded, you should not be able to see any indents or lines on your wrists after prolonged typing. Keep your wrists straight and elbows in a 90 degree angle while typing. Take frequent short breaks rather than one long break. Stretch your wrists before work, during breaks, and after work.";
quotes[11] = "What is Aerobic Activity?: Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[12] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[13] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!";
quotes[14] = "Managing Metabolism with Aging: People think that because they age they automatically have a slower metabolism than when they were younger. Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. If you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.";
quotes[15] = "Proper Body Mechanics for a Healthy Spine: The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/work, this 'S' shape should truly be staying the same and not turning into a 'C' shape. A good tip to remember when exercising or working is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.";
quotes[16] = "Don't Drink Your Calories: Diet Tip: Drinking soda, juice and other flavored beverages can easily add 1000 calories to your daily intake. If you are trying to lose any weight try drinking plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Besides curbing your hunger you will be hydrated which has many health benefits.";
quotes[17] = "Fatigue and Aging: It has been proven that chronic stress and fatigue increases the aging process' speed. Don't forget the '3' eights rule: have 8 hours of sleep, 8 hours of work and 8 hours of relaxation each day. It sounds impossible, right? Try yoga, meditation, massage or aromatherapy. Can't get enough sleep? You should try harder, otherwise your efficiency at work will suffer, you'll do a lot of mistakes and you'll get old quicker. Try harder to spend quality time with your friends, in a relaxing environment. Laughter has its benefits! Remember that you need to take time for yourself.";
quotes[18] = "Can't Sleep? Get More Exercise!: Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don't have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don't need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body making it harder to sleep.";
quotes[19] = "Laptop Ergonomics: The design and construction of laptops violates a basic ergonomic requirement for computer usage, namely that the keyboard and screen can be positioned independently for appropriate viewing and typing. The reasoning is simple. With a fixed design, if the keyboard is in an optimal position for the user, the screen isn't, and if the screen is optimal the keyboard isn't going to be placed properly. If you work on a laptop regularly it is important that you have a separate monitor located with the top of the screen at eye level. It is optimal to use an external mouse and keyboard to allow more adjustability.";
quotes[20] = "Prevent Carpal Tunnel Syndrome: Position yourself properly at your computer. Your screen should be 2 feet away from you and the top of your document should be at eye level. Set up your keyboard so that it is flat or has a slight negative tilt. Do not have your keyboard slanted downward. Be sure where you rest your hands is padded, you should not be able to see any indents or lines on your wrists after prolonged typing. Keep your wrists straight and elbows in a 90 degree angle while typing. Take frequent short breaks rather than one long break. Stretch your wrists before work, during breaks, and after work.";
quotes[21] = "What is Aerobic Activity?: Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[22] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[23] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!";
quotes[24] = "Managing Metabolism with Aging: People think that because they age they automatically have a slower metabolism than when they were younger. Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. If you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.";
quotes[25] = "Proper Body Mechanics for a Healthy Spine: The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/work, this 'S' shape should truly be staying the same and not turning into a 'C' shape. A good tip to remember when exercising or working is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.";
quotes[26] = "Don't Drink Your Calories: Diet Tip: Drinking soda, juice and other flavored beverages can easily add 1000 calories to your daily intake. If you are trying to lose any weight try drinking plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Besides curbing your hunger you will be hydrated which has many health benefits.";
quotes[27] = "Fatigue and Aging: It has been proven that chronic stress and fatigue increases the aging process' speed. Don't forget the '3' eights rule: have 8 hours of sleep, 8 hours of work and 8 hours of relaxation each day. It sounds impossible, right? Try yoga, meditation, massage or aromatherapy. Can't get enough sleep? You should try harder, otherwise your efficiency at work will suffer, you'll do a lot of mistakes and you'll get old quicker. Try harder to spend quality time with your friends, in a relaxing environment. Laughter has its benefits! Remember that you need to take time for yourself.";
quotes[28] = "Can't Sleep? Get More Exercise!: Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don't have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don't need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body making it harder to sleep.";
quotes[29] = "Laptop Ergonomics: The design and construction of laptops violates a basic ergonomic requirement for computer usage, namely that the keyboard and screen can be positioned independently for appropriate viewing and typing. The reasoning is simple. With a fixed design, if the keyboard is in an optimal position for the user, the screen isn't, and if the screen is optimal the keyboard isn't going to be placed properly. If you work on a laptop regularly it is important that you have a separate monitor located with the top of the screen at eye level. It is optimal to use an external mouse and keyboard to allow more adjustability.";
quotes[30] = "Prevent Carpal Tunnel Syndrome: Position yourself properly at your computer. Your screen should be 2 feet away from you and the top of your document should be at eye level. Set up your keyboard so that it is flat or has a slight negative tilt. Do not have your keyboard slanted downward. Be sure where you rest your hands is padded, you should not be able to see any indents or lines on your wrists after prolonged typing. Keep your wrists straight and elbows in a 90 degree angle while typing. Take frequent short breaks rather than one long break. Stretch your wrists before work, during breaks, and after work.";
quotes[31] = "What is Aerobic Activity?: Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[32] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[33] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!";
quotes[34] = "Managing Metabolism with Aging: People think that because they age they automatically have a slower metabolism than when they were younger. Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. If you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.";
quotes[35] = "Proper Body Mechanics for a Healthy Spine: The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/work, this 'S' shape should truly be staying the same and not turning into a 'C' shape. A good tip to remember when exercising or working is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.";
quotes[36] = "Don't Drink Your Calories: Diet Tip: Drinking soda, juice and other flavored beverages can easily add 1000 calories to your daily intake. If you are trying to lose any weight try drinking plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Besides curbing your hunger you will be hydrated which has many health benefits.";
quotes[37] = "Fatigue and Aging: It has been proven that chronic stress and fatigue increases the aging process' speed. Don't forget the '3' eights rule: have 8 hours of sleep, 8 hours of work and 8 hours of relaxation each day. It sounds impossible, right? Try yoga, meditation, massage or aromatherapy. Can't get enough sleep? You should try harder, otherwise your efficiency at work will suffer, you'll do a lot of mistakes and you'll get old quicker. Try harder to spend quality time with your friends, in a relaxing environment. Laughter has its benefits! Remember that you need to take time for yourself.";
quotes[38] = "Can't Sleep? Get More Exercise!: Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don't have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don't need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body making it harder to sleep.";
quotes[39] = "Laptop Ergonomics: The design and construction of laptops violates a basic ergonomic requirement for computer usage, namely that the keyboard and screen can be positioned independently for appropriate viewing and typing. The reasoning is simple. With a fixed design, if the keyboard is in an optimal position for the user, the screen isn't, and if the screen is optimal the keyboard isn't going to be placed properly. If you work on a laptop regularly it is important that you have a separate monitor located with the top of the screen at eye level. It is optimal to use an external mouse and keyboard to allow more adjustability.";
quotes[40] = "Prevent Carpal Tunnel Syndrome: Position yourself properly at your computer. Your screen should be 2 feet away from you and the top of your document should be at eye level. Set up your keyboard so that it is flat or has a slight negative tilt. Do not have your keyboard slanted downward. Be sure where you rest your hands is padded, you should not be able to see any indents or lines on your wrists after prolonged typing. Keep your wrists straight and elbows in a 90 degree angle while typing. Take frequent short breaks rather than one long break. Stretch your wrists before work, during breaks, and after work.";
quotes[41] = "What is Aerobic Activity?: Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[42] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[43] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!";
quotes[44] = "Managing Metabolism with Aging: People think that because they age they automatically have a slower metabolism than when they were younger. Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you're younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass. If you want to make sure your metabolism doesn't slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.";
quotes[45] = "Proper Body Mechanics for a Healthy Spine: The shape of your spine should look like a thin 'S' shape, starting from your head and going down to your butt. When people exercise/work, this 'S' shape should truly be staying the same and not turning into a 'C' shape. A good tip to remember when exercising or working is to remember that your lower back should never be rounded. Always keep an arch so that you will avoid stressing any of the discs in your spine, ensuring that your spine will function properly and allow you to not have any low-back pain.";
quotes[46] = "Don't Drink Your Calories: Diet Tip: Drinking soda, juice and other flavored beverages can easily add 1000 calories to your daily intake. If you are trying to lose any weight try drinking plenty of water or other calorie-free beverages. People sometimes confuse thirst with hunger. So you can end up eating extra calories when an ice-cold glass of water is really what you need. If you don't like plain water, try adding citrus or a splash of juice, or brew infused teas like mango or peach, which have lots of flavor but no calories. Besides curbing your hunger you will be hydrated which has many health benefits.";
quotes[47] = "Fatigue and Aging: It has been proven that chronic stress and fatigue increases the aging process' speed. Don't forget the '3' eights rule: have 8 hours of sleep, 8 hours of work and 8 hours of relaxation each day. It sounds impossible, right? Try yoga, meditation, massage or aromatherapy. Can't get enough sleep? You should try harder, otherwise your efficiency at work will suffer, you'll do a lot of mistakes and you'll get old quicker. Try harder to spend quality time with your friends, in a relaxing environment. Laughter has its benefits! Remember that you need to take time for yourself.";
quotes[48] = "Can't Sleep? Get More Exercise!: Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better. You don't have to be a star athlete to reap the benefits-- as little as twenty to thirty minutes of activity helps. And you don't need to do all 30 minutes in one session: break it up into five minutes here, ten minutes there. A brisk walk, a bicycle ride or a run is time well spent. However, be sure to schedule your exercise in the morning or early afternoon. Exercising too late in the day actually stimulates the body making it harder to sleep.";
quotes[49] = "Laptop Ergonomics: The design and construction of laptops violates a basic ergonomic requirement for computer usage, namely that the keyboard and screen can be positioned independently for appropriate viewing and typing. The reasoning is simple. With a fixed design, if the keyboard is in an optimal position for the user, the screen isn't, and if the screen is optimal the keyboard isn't going to be placed properly. If you work on a laptop regularly it is important that you have a separate monitor located with the top of the screen at eye level. It is optimal to use an external mouse and keyboard to allow more adjustability.";
quotes[50] = "Prevent Carpal Tunnel Syndrome: Position yourself properly at your computer. Your screen should be 2 feet away from you and the top of your document should be at eye level. Set up your keyboard so that it is flat or has a slight negative tilt. Do not have your keyboard slanted downward. Be sure where you rest your hands is padded, you should not be able to see any indents or lines on your wrists after prolonged typing. Keep your wrists straight and elbows in a 90 degree angle while typing. Take frequent short breaks rather than one long break. Stretch your wrists before work, during breaks, and after work.";
quotes[51] = "What is Aerobic Activity?: Aerobic activity or 'cardio' gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store - all types of activities count. As long as you're doing them at a moderate or vigorous intensity for at least 10 minutes at a time. As adults, we need at least 30 minutes of aerobic activity each day to promote good health.";
quotes[52] = "How To Strengthen Your Muscles: Besides aerobic activity, you need to do things to strengthen your muscles at least 2 days a week. These activities should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health benefits, muscle-strengthening activities need to be done to the point where it's hard for you to do another repetition without help. You can do activities that strengthen your muscles on the same or different days that you do aerobic activity, whatever works best. There are many ways you can strengthen your muscles, whether it's at home or the gym. You may want to try the following: Lifting Weights, Working with resistance bands, Doing exercises that use you body weight for resistance (i.e. push ups/crunches), yoga or Pilate's.";
quotes[53] = "Happiness Lowers Heart Disease Risk: Women who are feeling 'happy, excited or content' have lower levels of the stress hormone cortisol and C-reactive protein, two markers of inflammation linked to heart disease. For your own personal wellness it is important to take time to do daily activities that you find enjoyment, it could lengthen your life!"
document.write('' + quotes[day] + '');