Workstation Wellness. Objectives. Purpose of the Project 6/3/2015. Sip Stand Stretch. At the end of the presentation, the participant will be able to

Transcription

1 Workstation Wellness Sip Stand Stretch Objectives At the end of the presentation, the participant will be able to Discuss the health implications of prolonged sitting. Identify personal interventions that can promote health in the work setting. List the three activities that are included in the Workstation Wellness Program. Purpose of the Project To promote the health and well-being of staff who spend the majority of their workday sitting by incorporating Simple Effective Inexpensive workstation wellness activities. 1

2 Sitting at work Computer Workstation Jobs Responsibilities require Prolonged sitting Repetitive movement Increase use of virtual communication (Instant Messaging) 0 Efficient 0 Timely Prolonged Sitting: The Impact qkppg TEDEd Heal Yourself Now. Why prolonged sitting is BAD Health Risks 0 Cardiovascular Disease 0 Cancer 0 Diabetes 0 Blood Clots 0 Ergonomic Injuries 2

3 Cardiovascular Disease 1950s- identified correlation between active occupations versus inactive occupations and heart disease (Morris & Crawford, 1958) The amount of sedentary time is associated with increased risk for fatal and non-fatal CVD (Ford & Casperson, 2012; Staino, Harrington, Barreira, & Katmarzyk, 2014) Sitting for only six hours is associated with cardiovascular disease mortality (Patel et al., 2010) Cancer 0 Researchers found that, with each 2-hour increase in people's sitting time per day, 0 colon cancer risk - increased by 8% 0 endometrial cancer risk - increased by 10% 0 Physical inactivity is linked each year to 0 49,000 cases of breast cancer 0 43,000 cases of colon cancer (American Institute for Cancer Research, 2011) 3

4 Diabetes Sedentary time associated with metabolic risk As sitting time increased, so did the risk for type 2 diabetes and other chronic diseases (George, Rosenkranz, & Kolt, 2013) Blood Clots Prolonged work- and computer-related seated immobility was associated with a 2.8 fold increased risk of venous thromboembolism (West, Perrin, Aldington, Weatherall, & Beasley, 2008, p. 453). Blood Clots Women who sit for long periods of time everyday are two to three times more likely to develop a life-threatening blood clot in their lungs than more active women. 0 First study to prove that a sedentary lifestyle increases the risk of developing a pulmonary embolism 0 690,950 female nurses were studied over an 18 year period (Kabrhel, Varraso, Goldhaber, Rimm, & Camargo, 2011) 4

5 mindbodygreen.com Ergonomic Injuries Repetitive Strain Injury (RSI) tendonitis peritendonitis trigger finger tenosynovitis de Quervain s disease Carpal Tunnel Syndrome epicondylitis bursitis Dupuytren s Contracture ganglion cysts rotator cuff strain tension neck syndrome thoracic outlet syndrome digital neuritis radial nerve entrapment Washington Post 5

6 Interventions What can you do? Simple hourly activities 0 Periodic Movement (stand/walk) 0 Consistent stretching 0 Water consumption Intermittent Breaks Regular exercise session does not reverse damage intermittent is KEY Increased breaks in sedentary time associated with improvements in biological markers Activity reduces colon polyps Vigorous activity reduces breast cancer risk by 30 40% Hourly movement increases blood flow 6

7 3S Movement Standing Stretching Sipping Stand up, sit less, move more, more often. (Dustan, Thorp, & Healy, 2011, p. 418) Standing Standing is associated with lower risk of obesity and diabetes (Hu, Li, Colditz, Willett, & Manson, 2003) Muscles contract stimulates glucose intake Less spinal compression Prevents tightening and weakening of lower extremity and torso muscles Standing activates a series of molecular mechanisms at the cell level that ignites a cascade of activities that impact the cellular functioning of your muscles (Mercola, 2014) 7

8 Stretching Reduces musculoskeletal injuries Increases flexibility Decreases stiffness Interrupts repetitious movements Sipping Water consumption reduces blood viscosity Increases activity Workstation Wellness Project 31 Participants in a Midwestern integrated health system Tools o Activity Logs o Stretch reminders (computer & paper) o Water bottles 8

9 Workstation Wellness Project Methodology 0 Educational module 0 Bundled activities 0 Weekly logs 0 Completed and sent to project leader 0 Pre- and Post-survey 0 Incentive Prizes Workstation Wellness Project Results Positive All participants completed the four weeks 96% completed the logs 95% returned the pre- and post-surveys Statistically significant (p=0.0034) increase in knowledge about workstation ergonomics Statistically significant (p=0.0352) increase in knowledge about impact of prolonged sitting Statistically significant improvement in awareness about stand-up/walk and stretching. Workstation Wellness Project Results Participants reported - Feeling better from 0 Water (61%) 0 Moving (97%) 0 Stretching (90%) Continuation of activities 0 Water (100%) 0 Moving (93%) 0 Stretching (77%) 9

10 References American Institute for Cancer Research. (2011). New research: Getting up from your desk can the breaks on cancer. put Ford, E.S., & Casperson, C.J. (2012). Sedentary behaviour and cardiovascular disease: a review of prospective studies. International Journal of Epidemiology, 41(5), doi: /ije/dys078 George, E.S., Rosenkranz, R.R., & Kolt, G.S. (2013). Chronic disease and sitting time in middle aged Australian males: findings from the 45 and Up Study. International Journal of Behavioral Nutrition and Physical Activity, 10:20 doi: / Hu, F.B., Li, T.Y., Colditz, G.A., Willett,W.C., & Manson, J.E. (2003). Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA, 289(14), doi: /jama Kabrhel, C., Varraso, R., Goldhaber, S. Z., Rimm, E., & Camargo, C. A. (2011). Physical inactivity and idiopathic pulmonary embolism in women: prospective study. BMJ : British Medical Journal, 342, d3867. doi: /bmj.d3867 Katzmarzyk, P.T., Church, T.S., Craig, C.L., & Bouchard, C. (2009). Sitting time and mortality from all causes. Medicine and Science in Sports and Exercise, 41(5), doi: /MSS.0b013e References Mercola, J. (2014). Why your chair is killing you, and what you can do about it. Retrieved from prolonged sitting.aspx Morris, J.N., & Crawford, M.D. (1958). Coronary heart disease and physical activity of work. British Medical Journal, 2(5111) Patel, A.V., Bernstein, L., Deka,A., Felgelson, H.S., Campbell, P.T., Gapstur, S.M., Thun, M.J. (2010). Leisure time spent sitting in relation to all mortality in a prospective cohort of US adults. American Journal of Epidemiology, 172(4), doi: /aje/kwq155 Staiano, A. E., Harrington, D. M., Barreira, T. V., & Katzmarzyk, P. T. (2014). Sitting time and cardiometabolic risk in U.S. adults: Associations by sex, race, socio economic status, and activity level. British Journal of Sports Medicine, 48(3), doi: /bjsports West, J., Perrin, K., Aldington, S., Weatherall, M., & Beasley, R. (2008). A case control study of seated immobility at work as a risk factor for venous thromboembolism. Journal of the Royal Society of Medicine, 101(5), doi: /jrsm