Desk-ercise. Moderated By: Jill Micklow Wellness Consultant Assurance

Transcription

1 Desk-ercise Moderated By: Jill Micklow Wellness Consultant Assurance

2 Agenda» About Assurance»Speaker»Presentation» Q&A Session»Key Phrase

3 About Assurance» Retail insurance and risk management brokerage» Independence provides strength, access, flexibility» 300+ employees: 2 locations, national client base» 95% annual client retention over past 10 years

4 Assurance Services Business Insurance Employee Benefits Private Insurance Management Other Services Include:» Alternative Risk Programs» Surety Bonds» Executive Benefits» Retirement Advisory Services» Safety Consulting» Claims Advocacy» Certificate Tracking» Disaster Planning» Wellness Programs» HR Consulting» Forecasting & Predictive Modeling» Compliance Support

5 Desk-ercise Sponsored by: Wednesday, February 25 TH, 2015 ADVOCATE AT WORK Sharon Godlewski, MA

6 Agenda Sedentary jobs and the obesity crisisthe cost of too much sitting Recommended exercise and why it is not enough Workplace solutions for better health Ergonomics, nutrition, and small lifestyle changes for a big difference Desk-ercise cardiovascular, strength, and flexibility demonstrations Points to remember 6

7 Sedentary Jobs & the Obesity Crisis The Average American: -Is sedentary for 60% of their day -Sits for 6 hours per day, on average (more for those who work at a computer station) -Sedentary is the norm, exercise is the intervention Sedentary Jobs + Unhealthy Eating Behavior + Lack of physical activity = Rise of Obesity, Diabetes, Metabolic syndrome, Cardiovascular disease & Cancer 7

8 Costs of Sedentary Lifestyle Sitting for long periods of time is linked to: Obesity Metabolic syndrome a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Risk of death from cardiovascular disease and cancer. Approximately 20% of private industry jobs today in America require a moderate level of physical effort, compared to 50% five decades ago US authorities advise their citizens to do at least 150 minutes of moderate intensity physical activity each week, or 75 minutes of vigorous exercise. Only about 5% of Americans do this. More than one-third of U.S. adults (34.9%) are obese 8

9 Costs of Sedentary Lifestyle Decrease in bone mineral density Increased risk of heart diseaseincreased blood pressure, decreased diameter of arteries Shorter life span- studies in the United States have associated a sedentary lifestyle with risk of early death (independent of risk factors such as smoking, blood pressure, waist circumference) 9

10 Why Exercise is Not Enough Sitting too much is harmful even if you get the recommended amount of exercise A study involving over 100,000 US adults concluded that those who sit for more than 6 hours per day had up to a 40% greater risk of death in the next 15 years than those who sit for less than 3 hours per day (Chris Kreffer, Huntington Post) Active Couch Potato can even categorize those who exercise 30mins/5 days per week If you commute by car to work, have a desk job, and watch a few hours of TV per night, it is easy to see how you can be sitting for the vast majority of your days 10

11 Solutions: Implementing a Healthier Lifestyle at Work Basic office ergonomics- bring the science of comfort to work and prevent common workplace injuries Little changes in your work routine that make a big difference Better nutrition at work Desk-ercise cardiovascular and strength training demonstration Desk-ercise flexibility demonstration 11

12 What is Ergonomics? The word "Ergonomics" comes from two Greek words "ergon", meaning work, and "nomos" meaning "laws". To put this in simple terms it is basically the science of comfort. the branch of engineering science that studies the relation between workers and their environments 12

13 Why Office Ergonomics? A properly set up work station = a healthy, happy, productive employee Overuse injuries are felt all day regardless of position such as riding in a car, sleeping, watching TV and/or working. Financial cost of an injured employee affects both the employee ie: reduced income while on medical leave, and increased claims for the employer. Increase in Health care costs both for the employee (ie: reduced income when on medical leave) and the employer Ergonomic injuries are preventable most common being Carpal Tunnel Syndrome. Repetitive use of wrist, fingers, or hand is constantly used for repetitive motions such as twisting, abnormal bending. Office staff spend a majority of their time behind a desk in the same position. 13

14 Work Area Comfort Become familiar with chair adjustments. Adjust seat height so feet are flat on the floor or footrest; knees are bent at right angles and thighs are horizontal to floor. Adjust seat pan tilt so hips and tops of thighs are at right angles or greater. Arms rest positions armrests should be out of the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.). Eye to screen distance should be inches. Viewing area of monitor degrees below horizontal eye level. Take eye breaks turn focus to 10 feet away for 10 seconds every 10 minutes. Change of pace get up and move around every 2 hours; body is built for movement. 14

15 Keyboard and Mouse Position elbows at 90 degrees; adjust keyboard in horizontal line or slightly downward. Tilt- adjust tilt of keyboard so wrists are straight. Do not use wrist rests when typing; only while resting. Use light touch when typing. Mouse placed close to keyboard. Smooth Surface edges stretch hands regularly. 15

16 16 Comfort- Healthy Posture At Work

17 Lifestyle Changes at Work Nutrition Large part of the equation when it comes to maintaining or losing weight and feeling better Challenges: work events or celebrations offering unhealthy food choices, restaurant/cafeteria or fast food eating, vending machines, quick solutions for a fast-paced working environment Processed foods high in fat, sugar, salt most readily available in the work place 17

18 Nutrition Calories In vs. Calories Out Calories in > calories out = weight gain Calories in < calories out = weight loss Calories in = calories out = weight control 18

19 Nutrition and Weight Management How do you lose one pound? Calorie deficit of 3500 total calories Combination of exercise and diet is best Creates balance No extremes of under eating or over exercising 500 Calories x 7 days = 3,500 calories 250cals from food 250cals from exercise 19

20 Nutrition Basics Fats - No more than 30% of your diet Carbohydrates 45-65% of your diet Proteins 15-30% of your diet 20

21 Nutrition- Healthy Choices for the Workplace Fat Unsaturated fats: avocado, unsalted nuts Protein Choose more lean means and vegetable proteins, less red meat (contains saturated fat) Chicken, fish, lentils, beans Carbs Cutting carbs is NOT a safe diet plan, your body needs carbohydrates for energy. Choose fruits, veggies, 100% whole wheat products TIP: choose products that are also high in fiber 21

22 Nutrition- Healthy Choices for the Workplace Be prepared- keep healthy snacks at work to more easily avoid temptation Pack meals ahead of time, keep in the refrigerator at work Restaurant/Cafeteria eating Look for words: baked, broiled, grilled, poached, roasted, steamed, stir-fried Avoid: rich, creamy, fried, battered Pass on extras or loaded and ask for sauces or dressings on the side Look at menu options ahead of time, have a game plan 22

23 23 Lifestyle Changes at Work Walk or bike to work when possible When it is an option, bring meetings outside of conference rooms Take the longer route when in need of a restroom break or a refill on coffee/water Have in-person conversations with your colleagues in place of an as often as you can Replace your office chair with a stability ball (ensure proper posture) Desk-ercise- cardiovascular, strength, and flexibility training throughout the day

24 Exercise Recommendations Cardiovascular: 3-5 times per week Strength: 2-3 days per week, at least one day of rest in between days Flexibility: Daily! 24

25 Exercise at Work- Cardio Making an effort to walk more at work is an easy way to fit in exercise CALORIES BURNED IN 30 MINUTES 100 lbs 120 lbs 140 lbs 160 lbs 180 lbs 200 lbs 220 lbs 240 lbs WALKING (slow 2 mph) WALKING (moderate 3 mph) WALKING (fast 4 mph)

26 Exercise at Work- Cardio Target Zones for Pedometer Low activity 5,000-7,500 steps/day Somewhat active 7,500-9,999 steps/day Active** 10,000-12,500 steps/day Very Active 12,500+ steps/day **Aim for 10,000 steps in a day That s about 5 miles 2,000 steps per mile 26

27 Exercise at Work- Cardio (1) Run in place (2) Jumping jacks (3) Burpee break (4) Mountain climbers (5) Split squat jumps (6) Gait swings 27

28 Exercise at Work- Strength (1) Wall sit -glutes, quads (2) Chair squats + shoulder press - glutes, quads, hamstrings (3) Swivel chair pull -back, biceps (4) Modified/regular push ups -chest, biceps, triceps, abs (5) Front/Back Lunges -quads, hamstrings (6) Calf Raises 28

29 Exercise at Work- Strength (7) Secret hand shake -upper back, shoulders, biceps (8) Leg Extensions -quads, hamstrings (9) Desk dip or tricep extension (10) Desk chair swivel -obliques (11) Seated Crunches -upper/lower abs (12) Incline or decline Plank 29

30 Exercise at Work- Flexibility (1) Side bend, shoulder stretch (2) Single leg hamstring stretch -use chair or desk for deeper stretch (3) Quad stretch (4) Figure-4 stretch (5) Chest stretch (6) Back stretch (7) Triceps stretch (8) Wrist stretch 30

31 Recommendations for the Workforce Spend 5 minutes warming up and stretching the body to prepare for the workday Take a 5-10 min. break mid-way through the 1 st 4 hours of shift, and again mid-way through the 2 nd 4 hours of shift. Make sure workstation is adjusted to fit the employee. If you are currently having pain, follow up with physician. Drink plenty of water- 1oz for your weight in kilograms Conduct head/neck/hand/back stretches regularly. 31

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