Desk-ercise Moderated By: Jill Micklow Wellness Consultant Assurance - - PowerPoint PPT Presentation

Desk-ercise

Moderated By: Jill Micklow Wellness Consultant Assurance

Agenda

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Desk-ercise

Wednesday, February 25 TH, 2015 ADVOCATE AT WORK Sharon Godlew ski, MA

Sponsored by:

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Agenda

• Sedentary jobs and the obesity crisis-

the 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

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Sedentary Jobs & the Obesity Crisis

Sedentary Jobs + Unhealthy Eating Behavior + Lack of physical activity = Rise of Obesity, Diabetes, Metabolic syndrome, Cardiovascular disease & Cancer

The Average American:

• Is sedentary for 60% of

their day

• Sits for 6 hours per day,
• n average (more for those

who work at a computer station)

• Sedentary is the norm,

exercise is the intervention

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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%

• f Americans do this.
• More than one-third of U.S. adults

(34.9%) are obese

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Costs of Sedentary Lifestyle

• Decrease in bone mineral density
• Increased risk of heart disease-

increased 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)

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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

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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

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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

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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.

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Work Area Comfort

• Become familiar w ith 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 16-25 inches.
• View ing area of monitor 10-20 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.

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Keyboard and Mouse

• Position elbow s at 90 degrees; adjust keyboard in

horizontal line or slightly downward.

• Tilt- adjust tilt of keyboard so wrists are straight.
• Do not use w rist rests when typing; only while resting.
• Use light touch when typing.
• Mouse placed close to keyboard.
• Smooth Surface edges – stretch hands regularly.

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Comfort- Healthy Posture At Work

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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

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Nutrition

Calories in > calories out = weight gain Calories in < calories out = weight loss Calories in = calories out = weight control

Calories In vs. Calories Out

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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

Nutrition and Weight Management Nutrition and Weight Management

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Nutrition Basics

Fats - No more than 30% of your diet Carbohydrates – 45-65% of your diet Proteins – 15-30% of your diet

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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

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• 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”

Nutrition- Healthy Choices for the Workplace

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Lifestyle Changes at Work

• Walk or bike to work when possible
• When it is an option, bring meetings
• utside 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 e-mail 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

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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!

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CAL CALORIES BURNED IN RIES BURNED IN 30 MINUTES 30 MINUTES 100 lbs 120 120 lbs 140 lb 0 lbs 160 lb 60 lbs 180 lb 80 lbs 200 00 lb lbs 220 lb 20 lbs 240 lb 40 lbs WALKING LKING (slo (slow – w – 2 m mph) h)

61 74 89 101 114 127 140 153

WALKING LKING (moderat (moderate – e – 3 mph) h)

91 108 129 143 160 180 196 213

WALKING LKING (f (fast – ast – 4 m mph) h)

118 140 161 186 210 235 257 278

Exercise at Work- Cardio

• Making an effort to walk more at work is an easy way to fit in

exercise

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Target Zones f rget Zones for P

• r Pedomet

dometer 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

Exercise at Work- Cardio

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Exercise at Work- Cardio

(1) Run in place (2) Jumping jacks (3) “Burpee break” (4) Mountain climbers (5) Split squat jumps (6) Gait swings

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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

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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

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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

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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 1st 4 hours
• f shift, and again mid-way through the 2nd 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.

Questions?

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