Tag Archives: stretch

HOW TO STAY HEALTHY IN THE WORKPLACE (GUEST POST)

July 17, 2013 pat brownlee

It is a well-acknowledged fact that one’s workplace is his health’s worst enemy. When we are single-mindedly focused on our work in the closed confines of an office, our body bears the brunt of it. As a result:

Muscles become sore, joints begin to ache.
Weight gain is practically inevitable.
Eyesight weakens.
Stress levels are on an all time high.

Since the body has to suffer due to your commitment to work, why not do a little something to lighten its burden? Here are some tips on how you can keep your body fit and healthy, even while at the workplace.

Don’t Be a Vegetable

If you simply sit on your desk all day, your sedentary lifestyle will eventually impact your weight. In fact, a USA-based study by CareerBuilder found that 41% of professional employees claim that they gained weight at their present job.

Even without statistical evidence, it would not be hard to believe that bad working habits cause weight gain. So, what can you do to avoid this, while in the office? Make the following small changes:

Do not simply sit at your worktable. Move around. For instance, walk about when reading a file. Stand, if nothing else.
Whenever possible, get up and contact a colleague personally instead of using the phone.
Take the stairs as frequently as possible.
If you are really motivated, keep some simple exercise equipment underneath your desk – dumbbells or restriction bands perhaps. If your office has a gym, well, nothing like it; go at least thrice a week.
Eat breakfast daily and carry your own lunch to office.

Take a Break

If you keep working non-stop, not only does your mind and body, but even work output suffers. Thus, incorporate the following habits into your schedule:

Every one hour, get up and stretch before resuming work.
Never have lunch at your desk. Your lunch break is the time to give rest to your mind and relax your body as well.

Surf the Net Quick

As per a recent research by the National University of Singapore, web-browsing rejuvenates exhausted employees and enhances their productivity levels. Thus, each time, after your hourly stretch, surf the internet for a quick five minutes.

Do whatever you like – read some news, watch a video or two or visit your favorite blog. However, make sure whatever you do takes only a few minutes and does not distract you from your work.

No Smoking

Most people take to smoking to beat the stress in office. Their ‘breaks’ from work comprise of smoking outside the building. If you’re doing this too, you are just inviting trouble.

Remember, it is never too late to quit. Even if you’ve been smoking for years, motivation, and a suitable smoking cessation aid can help you kick the butt for good. There are several options to help quit smoking:

Nicotine Replacement Therapy which may gradually wean you off cigarettes.
E-Cigarettes, which may be quite helpful for chain-smokers since they re-create the experience of smoking and thus reduce cravings.
Counseling and medication, for which you will have to consult certified professionals.

About The Author: Vani Chugh is a professional blogger with a special interest in the technology and health niche. She currently writes blogs and guest posts for ecigarettereviewed. Please click here to visit the website.

Links To Studies Used:

General Safety Issues

SAFETY TIPS FOR PREVENTING INJURIES FROM WORKOUTS OR WORK (GUEST POST)

May 29, 2013 pat brownlee

People love to exercise and keep healthy, but a few precautions should be taken in order to prevent an injury during your workout. Some typical workout injuries can include; knee or shoulder injuries, wrenched ankles, dislocated or sprained wrists, shin splints or tendinitis, and many other general muscle pulls and strains. Here are five safety tips for preventing injuries during your workout, each aimed at helping you to keep yourself safer. (You might consider using a lifting belt to support your back.) Besides suffering fewer injuries, you will also find yourself able to keep a steady exercise schedule thanks to less downtime:

Warm Up and Cool Down

One of the very best ways to avoid injury is to do a complete warm up and cool down before and after every workout. A warm up should be about 10 minutes long, allowing your heart rate to increase slowly and loosening up your muscles; a warm up could include jogging in place, jumping rope, or riding an exercise bike. Your cool down should be 5-10 minutes of walking, or other slow exercise, to reduce your heart rate back to its normal pace. It is also recommended that you spend some time doing a thorough stretch both before and after warming up and cooling down, helping your muscles to prepare and cope, respectively. Take the time to do this before beginning your days’ work, as well.

Use Proper Equipment

A second tip for an injury free workout is to make sure that you always have the proper equipment. For example, if you are a runner, your sneakers should be your primary focus, whereas bicycle riders should ensure that their helmet fits snugly and properly. You want to make sure your clothes are not too baggy, as they could get snagged on a machine causing you a great injury. If you have a workout room at work, take advantage of this before or after work, or during lunch break.

Work with a Trainer

The best thing about this tip is that it involves friendly support! It is suggested that before starting any new exercise program, you speak with a certified trainer; one chosen specifically to suit your needs. Most gyms will offer this service free with a membership, or you can pay them an hourly rate for the first few sessions. These experts will guide you into a routine that is right for you. A trainer will show you all of the correct ways to perform your exercises, and they will offer advice on the right amount of weights and rest times, helping you to maximize benefit while limiting risk. They will even send workout information home with you, so you can exercise there, as well.

Know Your Body

The fourth step is all about knowing your own body and paying attention to your weak areas. Got a trick knee? Then don’t run on the treadmill or use the stepper. Same goes if you have a bad back; there would be a few machines and stretches that you simply should not indulge in, at least right away. By being aware of the spots on your body that are weak, you can start to wake them up with slow and gentle exercises, working safely towards more vigorous exercise. One way to fit exercise in at work is to park farther away, and take the stairs rather than elevator. If your job requires repetitive lifting, get a partner to help you with loads that are too heavy.

Get Plenty of Rest – Your Muscles Need It

And finally, after all that exercising, you’ll need to rest! You should take one or two days a week off to rest and allow your muscles to heal, giving them the time that they need to strengthen and mend, and limiting your risk of straining or pulling something. If you are sore or nursing an injury, use the RICE method: in particular: rest your injury, ice the sore spot, compress to minimize swelling, and elevate to reduce blood flow.

You probably can’t take off work to rest your muscles, so by gradually getting used to the exercise involved in your daily routine, you will be able to work off soreness each day. Get plenty of rest at night.

Author Byline: This post was written by Anna Fox, who writes about fitness and dieting, and is passionate about healthy food, active lifestyle and self-improvement.

General Safety Issues

Dealing with Post-Exercise Pain (GUEST POST)

January 30, 2013 Doug 1 Comment

I’m sure you’ve heard of the saying “no pain, no gain.” Well, one way or the other, you will always experience pain however, it doesn’t mean that you have to endure a great deal of it in order to progress much faster towards your goal. If you don’t know why you feel this pain within 24 hours of exercising, it’s due to a sensation called Delayed Onset Muscle Soreness (DOMS). Your muscle fibers get injured as a result of excessive exercising.

“Good pain” is still pain and can interfere with our everyday activities. Often times, we forget the simplest of methods in alleviating body pain before, during, and after our workout. I am no exception to this as well. Let’s remind ourselves of some of these methods shall we?

Proper Hydration

Drinking water should come naturally for us. What most people don’t realize, however, is that you need to drink more than the usual daily recommended amount. Dehydration is a definite no-no. Personally, I drink around 500-700ml. of water for every hour of exercise / workout that I do daily. A simple indication that you are well-hydrated after you exercise is if your urine, within a few hours after your workout, is light yellow or clear. What about drinking sports drinks you ask? Well, at times, I drink both actually but if you ask me which is better, that’s another topic for another time.

“Refuel” with Nutrients

Yet another commonly ignored method in reducing muscle pain and soreness. After your workout, it is important to replenish your energy with enough carbohydrate energy in preparation for your next workout. You need to ingest enough protein in order to repair your muscles. Try a protein shake or smoothie and/or chicken with brown rice then top it off with a piece of fruit.

“Cool Down” after your workout

Just as it is important to warm-up your body before subjecting it to an extreme workout, it is equally important to cool it down. You’ll want to remove inflammatory fluids in your muscles as well as sore or tight spots from the muscles you worked out. Just do some light exercises before wrapping up and then get a massage every now and then. Who doesn’t want to have a massage, right?

Apply Topical Ointments

These are just what the doctor ordered. These ointments are developed to create a cooling, pain-relieving sensation and also increase blood flow. Tiger balm and Ben-Gay are a couple of the ointments that I’ve used and would recommend.

As mentioned earlier, if you feel pain after your workout, that’s normal. It’s the excessive pain which is troublesome. This can happen if you increased the intensity of your exercise too quickly or if your body didn’t recover properly. Just recall these simple methods that I mentioned (feel free to follow whatever else you’ve found out to be effective) and I’m sure your body will adjust to the pain in due time.

Author Bio:

Dr. Todd Luther works at Align Integrative Health in Washington. He comes from a family of health care practitioners including a medical doctor, OB Nurse and Nurse Midwife. Practicing since 2005, Dr. Luther is confident in providing the correct diagnosis, treating your problem or referring to the correct specialist.

General Safety Issues, Head Protection

SAFETY FIRST – HOW TO MAKE SURE YOU WILL NOT GET INJURIES WHILE EXERCISING (GUEST POST)

November 6, 2012 pat brownlee

Regular exercise has many health benefits. Exercise can help you lose weight and reduce the risk of developing diseases, such as type II diabetes and hypertension. However, you should take precaution while exercising to avoid getting injuries. According to the Centers for Disease Control and Prevention (CDC), the number of Americans who receive treatment for exercise related injuries stands at 10,000 every day. Common injuries related to exercising include abrasions, sprains, broken bones, and dislocated joints. Figures published by the Consumer Products Safety Commission (CPCS) show that the cost of treating these injuries tops $49 billion annually. To avoid adding to this enormous health bill, follow these tips while exercising.

Warm up

Many people overlook the importance of warming up first. This prepares your body and muscles to handle stresses related to working out. Your exercise build up should start with light cardiovascular exercises such as brisk walking or light jogging. This stimulates muscle nerves to function more efficiently. It also enhances the delivery of oxygen through increased blood flow to the muscles. As a result, muscles and ligaments move more freely.

Use the Right Equipment and Attire

When it comes to exercise, you should only use the right equipment. If you exercise at home, find a good elliptical trainer to fits your needs. It is best to buy equipment endorsed by reputable sports organizations and bodies. Besides equipment, you should have the right exercise gear and clothing. For example, you need shin guards, helmet, and gloves to ride your dirt bike outdoors. In addition, examine and check the equipment before beginning your exercise. This is to ensure that the equipment does not have faulty parts.

Do not Over Exercise

This may seem like a no brainer but many injuries result from over working certain body parts while exercising. CDC statistics show that high school athletes suffer more than two million injuries every year. If you have not been exercising in the past, start your daily exercises slowly and build up momentum slowly. For repetitive exercises, take adequate rests in between workouts. This will give your muscles time to recover and avoid injuries.

Listen to Your Body

Learn to listen to your body and take a rest when your body becomes tired. If an injury occurs, do not try to tough it out or push your body too hard. Instead, stop your exercises and apply first aid to the injured body part. You should seek medical treatment if the pain does not subside within 24 to 48 hours. The rule of thumb is to heed your common sense.

Exercise related injuries could hamper your dreams of staying fit and healthy. In the US, anterior cruciate ligament (ACL) injuries gobble up $1 billion in rehabilitation costs alone. This is according to numbers published by CDC. This does not mean that you should shun exercise altogether. Instead, use common sense while exercising and always start by warming up. This will redistribute more blood to your tendons and muscles making movement smoother. Finally, do not over do your regular exercises.

About the Authors:

Joyce G. is a professional health blogger and writer. She currently partners with Nordictrack.com in raising awareness about the importance of health and fitness.NordicTrack has come to symbolize the means for serious athletes and fitness-buffs alike to “get ready for adventure,” whatever that may be. Visit our website and find a good elliptical trainer to fits your needs.

Another tip: when riding your outdoor bike, wear a high visibility vest or other means of being seen, especially if riding early in the morning or late in the evening. Pat

Back Safety, General Safety Issues

HOW TO CLEAR SNOW OFF YOUR DRIVEWAY

November 28, 2011 pat brownlee

GUEST BLOG

Today’s safety tips are sent from our friend from the United Kingdom, Matt Hornsby. Although Matt acknowledges that we Texans aren’t facing this problem yet, our friends north of us will be soon. Some parts of the panhandle of our state are more fortunate to receive more snow in the winter than others, but there will be plenty of snow to go around in many states, so get ready and to follow these instructions from Matt.

Although this topic may sound trivial at first, it is still important to take into consideration after a large downpour of snow. A sudden downfall of snow can block everything from stairways to front doors, so it’s important to buy a decent snow shovel and ensure that your home is “Winter Proof”. Clearing the white stuff off your driveway can be irritating, but here’s how to do it in a safe and methodical way.

1. Do Some Stretches.

Before you go outside to dig your car out of a snow drift, be sure to do some warm up exercises. Shovelling snow can be quite hard work in the cold, so always prepare your muscles for a good cardiac session. Jogging on the spot, squats and star jumps should all help loosen you up and stretches should stop you from aching the next day.

2. Use an Appropriate Show Shovel.

When clearing away snow, it’s important to use a snow shovel that’s not too heavy for you. The last thing you want is a self-inflicted injury, so be sure to buy the right tools. Bent-handle snow shovels are ideal, as they’ll save you from stooping too low and you’ll save yourself some energy. There are many different snow shovel designs out there, so make your purchase carefully.

3. Decide Where to Put the Snow.

Always decide where you’re going to move the snow before you start shovelling away. You can’t just put it anywhere, so think of a suitable place. Don’t block off fire exits or your neighbour’s drive and avoid piling it too high. The last thing you want is a mini avalanche, so be extremely careful where and how you dump unwanted snow.

4. Push Snow.

Wherever possible, try to push rather than lift snow out of the way. Those delicate little flakes that fall from the sky can become a heavy mass, so be sure to protect your back. Always throw snow forward and avoid tossing it over your shoulder as this could cause an injury. Why not also ask your friends to help you out so you don’t have to do all the work yourself?

5. Be as Thorough as Possible.

Try to remove as much snow from your driveway as possible so it has a better chance of thawing out. Big piles of snow take longer to disappear, so if you want to keep your driveway in action, shovel the white stuff elsewhere. Snow can thaw at its own time so long as it’s not blocking your way. Always keep an eye out for icy patches, however, and keep grit spreaders nearby throughout winter.

Mother Nature can send a flurry of flakes falling at any time during winter, so it’s best to be prepared.

Thanks, Matt, for another great article that focuses on our safety! You can read more of Matt’s articles on www.whatishealthandsafety.co.uk.

Work Safety Blog