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

Desk-ercise Moderated By: Jill Micklow Wellness Consultant Assurance

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

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 6

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

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

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) 9

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

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

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

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

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. 14

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. • 15

Comfort- Healthy Posture At Work 16

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

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

Nutrition and Weight Management 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

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

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

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

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 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 23

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

Exercise at Work- Cardio •Making an effort to walk more at work is an easy way to fit in exercise 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 61 74 89 101 114 127 140 153 (slo (slow – w – 2 m mph) h) WALKING LKING 91 108 129 143 160 180 196 213 (moderat (moderate – e – 3 mph) h) WALKING LKING 118 140 161 186 210 235 257 278 (fast – (f ast – 4 m mph) h) 25