Tag Archives: exercise

General Safety Issues, Health Issues

TRUCKING INTO A HEALTHIER FUTURE (GUEST POST)

Author Introduction

Hank Barton is a second generation trucker-philosopher with a penchant for the written word. He enjoys blogging about long haul trucking, safe driving practices and life on the open road. He writes for E-Gears, an online CDL Practice Test authority that specializes in a variety of study guides. 

For those going into the trucking industry, planning ahead in terms of health and fitness may be the key to a long and fruitful career. The Federal Motor Carrier Safety Administration is implementing rules that will require that truck drivers get a physical to identify health problems that can be a safety concern. Unfortunately, there are a number of health concerns truckers face which are inherent to the trucker lifestyle. 

A 2007 study by the Journal of the American Dietetic Association showed that 86 percent of truck drivers were overweight and the majority of those were obese.  Aside from the more obvious safety issues stemming from being overweight or obese, such as heart attacks or diabetic shock, many truck drivers suffer from sleep apnea, which may disrupt sleep such that a driver ends up tired or falling asleep on the road. Additionally, studies suggest that a majority of truck drivers are smokers, compounding the health concerns. 

Current truck drivers suffering these health conditions may be in jeopardy of being unable to renew their trucking license and potential truck drivers are wise now to plan on avoiding these pitfalls. According to FMCSA Administrator Anne Ferro, “Better health means safer drivers behind the wheel.” A safer driver is a more marketable driver and now, the health regulations make a certain degree of physical fitness essentially part of the job. Not to mention, healthy truckers also spend much less on health insurance. 

Sadly, until recently, truckers have hardly been catered to in regard to providing healthy options. However, the recent focus on the safety issues presented by this lack have shifted some focus toward providing help for truck drivers who want to stay healthy and keep on trucking. 

While it may be easy for a person in great or even moderate physical condition to think that they can maintain their health while on long hauls, there are a number of things to consider. 

The Eating Healthy Conundrum 

We are not using many calories when we are on the road, so the main goal here is to consume fewer calories. The lion’s share of truck stop food may taste great as well as save time, but is fat and calorie heavy. Fast food and buffets are not kind to the waist line. Fortunately, some truck stops are now offering healthier menu options. Still, the best option is having a small refrigerator and microwave on board. This can keep your healthy options much more varied and appealing. Also, as we are all too aware, eating truck stop food is quite expensive so packing store bought food can save a good deal of money in addition to the health benefit. 

A good multivitamin is also advisable. We put the right fuel into our rig, but we often forget our body is a machine that needs the right fuel too. On the same hand, beware of diet pills or extreme diets. Many of these pills are largely untested and have side effects that could be catastrophic for someone driving a large truck. Extreme diets also often a side effect of fatigue that can be dangerous on the road. 

Working Out with Sedentary Work 

Exercise is a difficult issue for many truck drivers. It is also a critical part of staying healthy. In a job where the bulk of the work is done seated, creativity is the key. Walking and stretching at truck stops is always a good idea. Some truckers have even taking to packing a fold-up bicycle they can ride at stops, which is a great idea since cardio is going to be the best weapon against an excess of calories. There are also a number of stationary cardio exercises every trucker would do well to add to their repertoire, such as jumping jacks, mountain climbers, crunches, flutter kicks, etc. 

One promising prospect is that gyms have begun to look toward a trucker clientele. Snap Fitness is a 24-7 gym that recently opened its first truck stop location and there are plans to open five more around the country this year. While this may not be an option for many right now, it does mean that the future of fitness on the road does not look so bleak. 

Whatever road you choose to take in taking care of your health, remember that your body can break down just as easily as your truck. Give it the necessary maintenance to keep it running for yourself, for the people who love you, and to be a better truck driver.

Back Safety, Ergonomics, Eye Protection, General Safety Issues

EASY WAYS TO REDUCE INJURIES IN AN OFFICE SETTING (GUEST POST)

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 Sent to us by Brandon Allred.

Work injuries that are related to computers are quickly becoming the most reported incidences on the job. This is because using computers in the work place are so very common nowadays in almost every area of the world. Since this is fact we have to take into consideration how these injuries occur and how to prevent them as much as possible. New standards set forth by occupational safety committees recommend safer ways to use computers and other such devices that will lessen the effects that cause the injuries in the first place. These tips are important to follow because using computers for a large amount of your workday can cause back problems, neck problems, and hand/wrist problems such as carpel tunnel syndrome. If you are someone who works heavily on computers at work (or even at home) keep reading to find out how you can boost your chances of sustaining injuries.

Tip 1:                                                      

The chair that you sit in can make all the difference. It can cause or prevent damage. Your chair should be designed ergonomically so that it fits your back (and your entire body) in a way that is more natural and comfortable, thus preventing strain in any one area and preventing injuries.

Tip 2:

Even with ergonomic chairs your body still needs a change of position every now and then. At least once per hour, get up and move around for a couple of minutes in order to get your blood flowing and your muscles moving.

Tip 3:

Many workplaces that require you to be sitting at desks or computers for long periods of time will require that you have a morning and afternoon exercise session. If your workplace does not have this then suggest it yourself. If the suggestion is not taken then do the small exercises on your own to help protect your body.

Tip 4:

If you are typing for long periods of time, move your wrists often. This will help relieve them from the stress being put on them from the mouse and keyboard which can cause carpel tunnel syndrome. This is a painful condition that may render you unable to work at the computer anymore and require surgery to fix.

Tip 5:

Use an ergonomic keyboard that tilts at a good angle to relieve any pressure put on your wrists and hands. Using one at home is also a smart idea and they can be purchased at most any store that sells computer items.

Tip 6:

Adjust the position that you are sitting in if you feel any strain or pain. Your shoulder, hands, wrists and arms should feel totally relaxed. If they are not then you are not sitting properly to prevent injury.

Tip 7:

Your eyes should also be protected while working at the computer. Make sure that the screen is tilted at an angle where you do not have to strain your neck or eyes to see it. Also make sure that the screen is not too light or too dark as this will strain your eyes as well.

Tip 8:

Your eyes should also be rested frequently throughout the workday. Staring at a screen all day can take a toll no matter how well your position is. Take several breaks by focusing your eyes on objects in the distance. This only takes a few seconds to be helpful so do it frequently.

Tip 9:

Avoid tensing your body’s muscles while working at the computer as this strain can cause all types of work related injuries.

Tip 10:

Have your computer fitted with a glare screen to keep your eyes as safe as possible and avoid further strain.

All of the above can make a real difference in workplace comfort and lessen the chances of becoming injured. Keep these tips in mind if you are often on your home computer as well.

Protective Technologies provides advanced http://www.pti-world.com/walk-through-detector security products.  Please check out the link for more information. 

An extra note: motivational posters placed in the office also offer reminders that go well with the above tips. Pat

Eye Protection, General Safety Issues

HOW TO EXERCISE YOUR EYES (GUEST POST)

Ways to Exercise your Eyes

Today, a majority of professionals working in different industry use computers for long hours in their daily office work. This could easily strain your eyes, hence carrying out proper exercises for them become mandatory. These exercises could make your eyes stronger and at the same time relieves the strain caused to them.  Below is the list of some useful exercises which can help you in improving eye health and making your them free from strain. 

Breathing

You may be surprised to see breathing in the list of eye exercises; however, this could help you in relieving the stress in your body along with relaxing your eyes. Before doing this, you are supposed to remove your glasses and then try breathing. For this, find a comfortable place to sit. Check your breathing rhythm, inhale air deeply via your nose. Your lungs should expand with the air taken inside followed by exhaling slowly from your mouth. You need to feel your stomach and chest deflating in a proper shape. Repeat these steps for several times.

While doing so, your eyelids should hang heavy, your eyes should remain unfocused and at the same time keeping the eyes relaxed till you close them slowly. You need to relax your body without putting any tension with slow movements. Continue your breathing for three minutes. Lastly, open your eyes without looking at anything in particular. Allow your eyes to remain unfocused so that they can get some light in a relaxed and natural way.

Massaging

Massaging your eyes too is an effective way to get rid of the strain in your eyes. All you need is a clean towel soaked in both hot and cold water and then press lightly to your face with focusing more on your close eyelids, eyebrows, and cheeks. Also, rub the hot soaked towel over your forehead and neck. While massaging your eyes, you are supposed to do it in a circular motion using your fingers for one or two minutes. To avoid any eye damage, you need to press them in light fashion with properly washed hands.

Scanning

This exercise for your eyes could help you in alleviating your strain over your eye muscles. Looking at one fixed point for longer duration cold restrain your blood flow, hence you need to loosen up your eye muscles by scanning your entire room. You can do this by either sitting or in a standing position or even while moving in any direction.

While scanning, you need to relax your eyes with proper breathing, looking around your room. Since the goal of this exercise is to move your eyes in different directions, hence you are supposed to shift it anywhere with your natural breathing and blinking processes. Also, while doing so, you are required to release any tension found around your jaw, mouth, and neck. Keep doing this for two minutes.

Near and far focus

Working on a computer for long hours could deter you in refocusing between your computer screen and the object that’s kept away at some distance. Trying this exercise can help you in making your eye muscles more flexible while gazing at diverse distances. To begin with, you need to find a comfortable position and start breathing in a natural way. Now, simply hold your thumb around six inches away from your eyes by keeping it straight across your nose.

Then gaze at your thumb by taking a deep breath followed by exhaling out slowly. Now, look at any object which is placed at around ten feet away from you. Now, take a deep breath by exhaling out slowly and looking at your thumb again. You are supposed to repeat gazing at your thumb and a far away object in an alternate order up to 15 times.

Wrapping up

Your eyes are important organ of your body. For a healthy body, you need to take care of these. The above exercises would help you in boosting appropriate amount of visual function along with helping to relieve computer eye stress.

About the author:  Margaret Jules is a writer/blogger. She loves to spent time on Ergonomic GymyGym exercise. She also loves to read more about exercise on bornrich.

General Safety Issues, Health Issues

***Keeping Yourself Healthy In An Unhealthy Modern Environment***

 Unhealthy environments exist all around us, whether they are rooted by our inactivity in offices while sitting at desks all day, or if they stem from psychologically damaging exposure to unpleasant scenarios. Keeping yourself healthy in an unhealthy modern environment can make all of the difference in your appearance, health and wealth, and here is how.

Physical Health
Although it would be ideal to hit the gym every day, while consuming perfectly portioned and healthy meals at every turn, it certainly is not practical. So what do you do when you cannot break away for a workout, or consume meals on the fly with the maximum health benefits? You make it up as the day goes along.

Workout at the Office
If an afternoon at the gym is out of the question, evaluate the environment around you to develop alternate physical activity.
• Take the Stairs Instead of the Elevator
• Walk to Lunch Spots & To Complete Errands
• Park Farther Away from Your Office
• Exit Public Transportation a Stop or Two Earlier than Usual
• Walk or Run Around the Building During Your Lunch Hour
• Stand While You Work
Eating Habits
Just because you are working sixty hours a week does not mean you should depend on fast food to deliver your meals, or vending machines to satiate a 2pm snacking crave. Both alternatives can lead to the ingestion of excess fat, calories, sodium and preservatives which are just as terrible for the waistline as they are your skin, hair and overall health.
• Plan Ahead and Prepare Healthy Lunches to Keep at the Office
• Turn to Healthy Snacking Options by Keeping Them Readily Available
• Drink Lots of Water Throughout the Day
• Order Healthy Options at Restaurants: Salads, Fruits, Nuts & Yogurts
• Do Not Skip Meals

Mental Health
Stress and anxiety are not only harmful to your overall physical health, but they can compromise your mental health and ability to make sound decisions throughout the day. Stress can lead to hasty decisions, oversights and lack of logic in an effort to produce results. There are a number of ways to improve your mental health throughout the day, just by making time to do so.
• Pause & Take Deep Breaths When You Feel Overwhelmed
• Take a Walk When You Are Out of Sorts to Collect Yourself
• Exterminate Toxic Relationships with Negative Friends or Family Members
• Remove Yourself from Stressful Situations as Quickly as Possible
• Remember What Makes You Happy and Think of Those Things Often

Modern Interruptions & Solutions
If the world was not complicated enough, dealing with family, friends and coworkers on a daily basis, now you are consumed by social media outlets that can enlighten you to everything everyone else in the world is doing too. Constant exposure to other people’s stress, negative behavior and varying personalities can invite stress and anxiety into anyone’s life. There are a number of steps you can take to remove yourself from unhealthy environments, even when they are occurring online.
• Avoid Upsetting News Stories and Media Outlets
• Turn Your Phone Off at Night to Sleep More Soundly
• Allow a Specific Amount of Time to Be Spent on Social Media
• Enjoy Friends & Family in Person, Whenever Possible
• Leave Your Phone at Home or in the Car During Social Visits
• Do Not Get Involved with Conversations or Arguments that Do Not Concern You

Focus your physical and mental well-being around positive scenarios, eliminating negative people, practices and situations from your life as much as possible. This application is different for everyone, so it is important to evaluate all aspects of your life to recognize either the people or the events that are causing you to maintain an unhealthy lifestyle, physically or mentally. If you are unhappy or unwell there is certainly a root to its cause. Identify it and obliterate it.

Would you like MORE energy, BETTER health, and MORE vitality in your life?  Discover the all natural health secrets that can help you feel great and live the healthy life you deserve, visit www.agingfit.com today!

Thanks to Glen Greenbaum, for this good advice on how we can be healthier if we just listen to these suggestions! pb

 

General Safety Issues, Health Issues

HOW TO COMMIT TO LIFETIME HEALTH AND FITNESS TO AVOID HEART DISEASE (GUEST POST)

If you want to maximize the quality of your health now while potentially fighting off heart disease in the future, it is first important to look at the lifestyle you are living now. Once you have analyzed your life for places that need a healthier improvement, you will know the types of changes you must make in order to become a healthier person while reducing your risk of heart disease. If you need help figuring out what types of changes are necessary for you to maintain great body and heart health, the following information may help you out. 

1. Quit Smoking

This is probably an obvious bit of information, but smoking is really bad for your health. Not only can smoking cause lung problems, but it can cause a variety of other problems including heart trouble. It does not matter how many years you have smoked because once you stop the damage you have already done will begin to heal. If you truly want to stay healthy while protecting your heart from harm, quit smoking as soon as possible. 
2. Drink Moderately
Recent studies have shown that a once daily glass of beer or wine is actually beneficial to the heart. If you like to drink and you often drink way more than the beneficial amount of alcohol, alcohol can be extremely damaging to your body and the health of your heart. If you drink more than the beneficial amount of alcohol per day, it is wise to cut down on your alcohol intake if you want to protect your heart. 
3. Exercise
If you truly want to create a lifetime of health that will help you avoid heart disease, you must exercise. You don’t have to join a gym to get the exercise you need, simply taking a walk will do. Any type of energy you exert during the day, be it while housecleaning, or from a jog around the neighborhood, exercise is an important way to stay healthy while fighting off heart disease. 
4. Good Diet
What you eat is very important to the overall health of your body and your heart. If you have a diet that consists mainly of fast food or other unhealthy, vitamin lacking meals, you can do damage not only to your body, but also to your heart. Try to make sure that your diet is full of food rich in the important vitamins and minerals that are essential to good health. What you eat can have a drastic impact on the health of your heart so if you want to protect it, you need to eat healthier. 
 
Heart disease is one of the leading causes of death. While it may be a horrible disease to have which can seriously endanger your life, the good news is that you have the power save your heart health. By committing to a lifetime of health and fitness techniques that will keep both your body and heart healthy, you will be committing to a lifetime of good health.
 
Peter Larnick writes about health, finance & more at www.lifeinsurancequotes.org
 
If we could only teach our children to stay away from the junk food and exercise more, we’d see a healthier group of young people, too! pb  Thank you for this excellent article, teaching us the simple basics of a healthy life. pb

—
Guest Post U

The University of Great Content
General Safety Issues

AVOID IN-FLIGHT FLU AND OTHER AIRLINE HEALTH HAZARDS

Avoid In-Flight Flu and Other
Airline Health Hazards
Since Memorial Day weekend is a big time for air travel, I want to take the opportunity to discuss some little-known risks.
Heather RobsonHeather Robson has worked as a journalist and researcher in the alternative health industry for seven years. She’s worked closely with a number of doctors, helping them to develop informative newsletters that keep their readers abreast of the wide array of choices available when it comes to their health. Heather avoids embracing a single ideology when it comes to health care. Instead, she analyzes the research and facts with as little bias as possible, so that you can get the best information available!
 
Today, just stepping inside an airplane puts your health at greater risk than ever before. I’m not talking about airline accidents, and I don’t even mean the potential health dangers (or privacy invasions) associated with backscatter x-ray devices.
I’m referring to the incredibly high risk of getting sick from spending time inside a high-tech, aerodynamic germ trap. When you travel by plane, you are instantly 100 times more likely to catch a cold or come down with the flu than if you’d stayed grounded. Yes, 100 times!
 
Serious Medical Issues Stem from Air Travel
With more international flights and dangerous diseases like measles bouncing from country to country via plane, you have to worry about more serious illnesses, too – not that the flu can’t be deadly serious.
Air travel also puts you at higher risk of a life-threatening pulmonary embolism – even if you’ve never been diagnosed with heart disease or circulation problems.
Frequent flying can damage your hearing… and even jet lag is tied to some nasty, long-term health risks.
Even with all the dangers, I certainly don’t recommend that you forego flying. If you need to get somewhere far away, there’s just not a more convenient way to go. So, instead of cancelling your travel plans, let’s take a look at what you can do to protect yourself when you fly…
The Most Common Flight Risk
More than anything else, when you fly you risk being laid up with a cold or the flu. Even though these illnesses are typically minor, they’re no fun and best avoided if possible.
When you fly, make sure you drink lots of water. The low humidity in the cabin dries out your nasal passages, which makes it easier for viruses to gain a foothold in your body and make you sick. You can combat this effect by staying hydrated.
You don’t have to guzzle gallons of water, but sip on water often – before and during your flight.
You can also help to prevent colds by using a nasal mist, by keeping your hands clean (I’m not a major advocate of hand sanitizers, but I make an exception when flying), and by taking extra vitamin C, zinc, and vitamin A leading up to a trip.
Protect Yourself from Dangerous Blood Clots
Protect against Blood Clots
When you fly, the changes in pressure, the prolonged inactivity, and even the extra-dry air may cause what is known as deep vein thrombosis, or DVT. Many doctors believe that air flight causes changes in your circulation that trigger small blood clots to form in your legs, particularly on long flights where you may be inactive for hours.
Sometimes one of these clots is big enough to block the flow of blood to the rest of your leg. When that happens, your leg begins to ache and may swell. The real danger is if one of these clots breaks free and lodges in the artery that leads to your lungs. That’s a pulmonary embolism, and it can be deadly.
People at the highest risk of DVT are those who have cancer or heart disease, who are overweight, who have been sick, or who have had a recent surgery. Taking hormone-altering drugs can also increase your risk. You can reduce your risk by making it a point to move around during your flight.
Here a few health tips to consider before your next flight:
  • Wear loose-fitting clothes.
  • Go for a stroll– stand up and walk around the cabin at least once every hour.
  • Stretch in your seat. Twist and look over one shoulder and hold the stretch. Then twist the other way. Circle your ankles to stretch your calves. Pull one knee toward your chest and hold it for a moment. Then do the other. Stretch often during the flight. If you use the restroom, take an extra minute to do some bigger stretches while you’re up.
  • Try to select a seat with extra leg room or opportunities to get up. An aisle seat, an exit row seat, or a business-class or first-class seat can all give you extra space and mobility. Seat upgrades can cost you extra, but they may be worthwhile in terms of comfort and health.
  • Drink lots of water.
  • Take a brisk walkthrough the airport during your layovers.
  • Wear support socksdesigned to help circulation.
  • Consider wearing a filter mask, especially on international flights, or when travelling through airports with large numbers of international passengers (Miami, Los Angeles, New York, and Washington Dulles come to mind).
If you do have any signs or symptoms of DVT in the days following air travel, see a doctor right away.
Prevent Hearing Damage
The constant roar of a jet’s engines can eventually take a toll on your hearing, especially if you’re a frequent flyer. In this case, protection is simple. Just invest in a pair of noise reduction headphones and wear them for the better part of the flight.
Don’t Let Jet Lag Wear You Down
Jet Lag
A long-term health risk associated with flying is jet lag. When you travel across time zones, you can mix up your internal clock and your sleep patterns. The short-term risks of jet lag include headaches, nausea, and insomnia. Long-term risks of frequent jet lag include cognitive decline and mood disorders. It can also contribute to heart disease and certain cancers.
You can minimize the impact of jet lag on your body by gradually adjusting your sleep schedule during the week before a trip. Make sure you get a full night’s sleep before you depart. Once you board the plane, set your watch to your new time zone. Once you arrive at your destination, get outside and walk around. Don’t go to bed until a normal time for the time zone you’re in. And, one more time… stay hydrated. It will help you adjust more quickly.
Being able to fly from one destination to the next is a major convenience and not one that I’m willing to give up. By following the tips here, you can make sure that you stay healthy before, during, and after your trip.
Happy Memorial Day,
Heather Robson
Heather Robson, HealthEdge
P.S. – Growing levels of international travelers into America (including illegal aliens streaming across our southern border) have triggered a health crisis involving dozens of truly nasty diseases that had long since been eradicated in the U.S. This should end.

 Thanks to my friends who sent me this article to share with you.  He is a retired commercial airline pilot, and she has done her share of flying.  We know it is easy to pick up “bugs” when we travel, but Heather has pointed out ways to avoid it, and how to return home as healthy as when you left.  pb
 Lee Bellinger’s HealthEdge, a free supplemental email newsletter to Independent Living
General Safety Issues, Health Issues

TOP FIVE TIPS FOR A SPRING HEALTH KICK! (GUEST POST)

During the winter months, taking care of your weight is a hassle. The cold makes it difficult to exercise and you need to have plenty of food to maintain the body heat. Coming off the winter season, you will have gained a few extra pounds that will be clinging to you. The best to get your weight on track is by improving your overall health. Follow the best tips for a perfect spring health kick and you will be able to cut down the excess flab.

1. Get Up and Start Moving

The lack of physical activity during winter has to be compensated for. Exercise is the foremost way to get a spring health kick. As the weather improves, exercising becomes easier. The lungs won’t hurt and you won’t face shortness of breath. You don’t have to sweat it out at the gym. You can complete a daily regimen with a 20 to 30 minute walk. If you have the time, take short power walks or runs several times a day. Exercise gets your blood up and running through the body. Improved blood flow takes care of a number of health problems as well as keeping your skin and hair healthy.

2. Stop Smoking and Drinking

Smoking is extremely harmful to your health. Since most of the winter months are spent indoors, smoking regularly will have caused major damage. Quitting cigarettes is the perfect way to get some fresh air into your tired respiratory system. Alcohol is fattening and can wreak havoc on your digestive system. When intoxicated, you are bound to overeat and the slow metabolism makes it nearly impossible for the food to digest properly.

3. Keep Healthy Food in the House

You decide to eat healthy for a change. When dinner time comes along, you find there isn’t much in the way of healthy food. This is a problem faced by many people. They don’t have healthy food in the house. You are not going to change your eating habits unless and until you have the options in front of you. It is time you filled your fridge up with fruits and vegetables instead of soft drinks and chocolates.

4. Sleep Well

People usually sleep longer when the weather is cold. Now that the season is changing, you have to adjust accordingly. Alter your routine to ensure that you get sufficient sleep. Proper sleep ensures that all your body’s systems are working fine. It is a precursor to an overall healthy lifestyle.

5. Have Breakfast

Last, but not the least, starting having breakfast daily. Go for a light and nutritious meal. Make sure you don’t leave your home on an empty stomach. When you don’t eat for an extended period of time, your body slows down the metabolism causing problems with digestion. Since you haven’t eaten for quite a few hours, you are bound to eat more than the usual meal to compensate for it.

These are the 5 top tips for a spring health kick.

Allan has been blogging about nutrition and healthy living for quite some time. He has published many articles on prominent health blogs. Allan’s favourite topics include health covers, diet and low impact exercises.  

Please follow these important tips for a healthy lifestyle  from our friends in Australia. pb

Ergonomics, Eye Protection, First Aid Safety, General Safety Issues

HOW PHYSICALLY FIT ARE YOUR EMPLOYEES?

It’s never too late for us to focus on developing and maintaining a fit and healthy workforce.  According to the Centers for Disease Control, regular physical activity can help control body weight, reduce risk of cardiovascular disease, improve brain function and moods, and strengthen bones and muscles.  Unless you work at a gym, are an athlete, or serve in the military, chances are some of your workforce is not as physically fit as others. 

So, what are you doing about it?  Depending on the size of the company, there are many things that can help employees become and remain stronger and healthier.  Luckily, in my experience working at a hospital, there were many services offered to the employees; things such as annual health fairs for employees and the public for various screenings, including cholesterol, blood pressure, glucose checks, and other health risk assessments.  There was also a cardiac center, where employees could use the equipment during times that patients were not present.  Our registered dietician conducted healthy food classes for employees, as well as patients that had experienced heart problems. 

If you are considering establishing a fitness program for your employees, first of all, you should conduct a survey to see how many are interested in participating.  Next, select a wellness committee to assume various duties, such as furnishing healthy snacks, and contacting outside health care personnel to present workshops.  You may already have an employee that is certified to teach First Aid Classes and C.P.R.  Search within your company to see which personnel can assume leadership roles by making it fun for all participants. 

Yoga, even 10-minute breaks at the workplace, can help a person escape from the stress of work.  Stress management “coaches” can teach techniques to relax and decompress from the strains both at work and home.  

Other ways to help your employees become more active, especially those whose jobs are sitting at a desk all day, are encouraging them to walk to discuss something with a coworker, rather than using email; take the stairs rather than elevator, and stand while talking on the phone.  Workers can get more exercise also by parking farther away from the building, getting off the bus earlier than the regular stop, and participating on a company sports team.  Get a group of workers together to take a lunch walk. 

Does your company encourage smoking cessation?  If not, this is a good time to start.  How about having contests between departments to bring healthy snacks every once in a while, rather than cookies, cakes, and all the good stuff?  Things such as fruit, nuts, cereals, yogurt, healthy muffins, and vegetables are much better for us all.  See which group comes up with the best ideas.

Workplace safety is a very important aspect of success in every workplace.  Does your workforce know what to do in case of an emergency?  Are there eyewash stations, and first aid supplies within the range of areas where they may be needed?  If not, now’s the time to get started on encouraging cooperation among workers to get healthy and stay that way, and be prepared in case of an emergency.

General Safety Issues, Health Issues

ADVICE TO HELP YOU STAY HEALTHY

Although this comes a litle late, we want to remind you that April 2nd through April 8th was designated by the American Public Health Association as National Public Health Week.  Because almost 1 million Americans die each year from diseases that could have been prevented, even small preventive changes and community initiatives can make a big difference in living healthier lives.  Here are just a few ideas from the APHA: 

Eating and Living Healthy – eating healthier and exercising regularly can go a long way toward helping Americans lessen their risk of preventable death from causes such as stroke, heart disease, and cancer.  Try eating more fruits and less fats and sugar, and also get into the habit of eating as a family.  Aim for 60 minutes per day of physical activity for children, and at least 30 minutes for adults.  Every one of us should have 30 minutes to spare for a short walk or exercise in the home. 

Preventive Care – also matters when it comes to the mind and prescription drug abuse.  Mental health and emotional well-being are focused on, as annual deaths from prescription drug abuse have quadrupled in the last decade.  The cost of preventive screenings differ, but there is advice on how to control your out of pocket expenses.  Companies may sometimes provide screenings for their employees, and this rewards those who may need some preventive care, as well as their employer, by keeping their workers healthy. 

An ounce of mental health prevention is worth a pound of cure.  Those who suffer from depression and other mental stress can be helped by screenings, as well as therapy, or some mild form of medication.  Don’t let depression get in your way of happiness.  Signs of depression may lead to suicidal thinking.  If you know someone who may appear to have this problem, encourage them to seek professional help.

Communicable Diseases – encourage everyone to wash their hands often, every time they shop, prepare food, or handle fruits, vegetables, and meats.  Also, when sneezing or coughing, cover your mouth.  Take advantage of vaccinations, such as flu shots during seasonal outbreaks.  If you become sick, stay home until you are well, in order to not expose others to your “bug”.

Alcohol, Tobacco, and other Drugs – identify alcohol and drug use disorders early to reduce high-risk alcohol and drug consumption.  A person who has a problem with alcohol or drugs is a hazard at work, as well as to themselves. 

Reproductive and Sexual Health – Practice safe sex, encourage responsible contraception behavior and promote access to preventive health services.  

Our communities can play a vital role to encourage their citizens on how to live  healthy, active life styles.  Many 5K runs and walks are beneficial ways to be healthy (you have to train), and know that you are doing it for a worthy cause, as well.  Work with schools to add more physical activity into the school day, including additional physical education classes, before-and-after-school programs, and opening school facilities for student and family recreation in the late afternoon and evening.  Community leaders can also ensure their city parks are safe and in good repair, and have a community center that enables young people to have a safe place to go for multiple games and activities.

Good health information is available at hospitals, clinics, and other health care facilities .  Pick up some of the brochures and you may be surprised at the good advice they offer on preventive health care.  Have a safe and healthy Spring and Summer.

General Safety Issues, Health Issues

IT’S NATURAL NUTRITION MONTH

There are many ways of keeping ourselves safe – from injuries on the job, hobbies, playing sports – to keeping our bodies physically fit.  March is National Nutrition Month, so what better way to start the month than by thinking about ways to be healthy?  The Academy of Nutrition and Dietetics helps consumers understand how to use these suggestions into their daily lives, with themes such as this year’s, “Get Your Plate in Shape!”  Each March, the Academy encourages Americans to return to the basics of healthy eating.  Their goal is to ensure consumers are eating the recommended amounts of fruits, vegetables, grains, protein foods, and dairy each day.  By focusing on My Plate, people can be more aware of the basics of healthy eating.  By making a few simple changes to their daily eating plans, they will reap the benefits for a lifetime. 

It’s easy to  find all kinds of sources of instructions for healthy eating styles, either through magazines or the internet.  Portions play a very important part of an overall diet, too.  If you say you only had one serving, but it was a huge one, the only one you are fooling is yourself.  Choose moderate servings by including at least two vegetables, meat, and  salad.  If you are slightly overweight, continue to get regular activity and stay with healthy foods.  Do you realize that if you are overweight or obese, losing just 10 pounds may lower your risk of:

  • Type 2 Diabetes
  • Heart Disease
  • High Blood Pressure
  • Early Death 

To remain at a healthy weight, you need to balance the calories you eat with the calories you use up.  To lose weight, you must use more calories than you eat.  Calories are a measure of the energy in the foods you eat.  You burn calories when you are physically active.

Eating healthy and being physically active can give you more energy throughout the day.  Move more and eat healthy foods to help: 

  • Lower your blood sugar
  • Lower your blood pressure
  • Raise your “good” cholesterol
  • Lower your “bad” cholesterol 

There will be times in your life when a family member or friend just needs a little encouragement to make a healthy change.  Here are some conversation starters that may help them start thinking about eating healthy: 

  • I care about you and want you to live a healthy life.
  • How about if we start drinking water instead of soda?
  • Eating more fruits and vegetables can make a difference in our health.
  • Next time we go out to eat, let’s share a meal, or
  • We might order on our own, but eat only half, and save the other half for tomorrow.
  • Rather than having a breakfast burrito or doughnut, how about oatmeal or whole-grain cereal?
  • Maybe we could cook and enjoy a healthy meal together once or twice a week.
  • Let’s start taking a walk every day together, or join a fitness center. 

We want our friends and family members to know that we care about them and that a healthy diet can protect them from diseases such as diabetes, heart disease, bone loss, and some types of cancer.  High blood pressure is a silent killer.  As we age, it is harder to lose weight, believe me.  If your clothes from last year are tight, it’s time to cut down on certain foods, and start exercising.  A good motivation is to be able to wear the same, comfy jeans year after year. (Till they are worn out!) 

Our younger generation  loves soda and fast food,  but with parents preparing good meals for them and getting them on the right track, hopefully they won’t be victims of poor health in later years.  Healthy foods don’t have to be dull, just find the right resources to guide you onto the path to nutritious foods.  The best way to encourage your friends and family is  to set the example.

Source: Academy of Nutrition and Dietetics