# Presentation: 136986

## Fitness in the Workplace

- Presenters:
- Kirty Dhekar &
-  Meghan Rooney

## Prioritize your Health

- The prevalence of overweight and obese adults has steadily increased over the years among genders, ages, racial and ethnic groups.  Studies have shown 2 out of 3 Americans are overweight or obese.
- Regular exercise is an essential stressor for optimizing health and preventing disease.  But our lifestyles have changed dramatically over the past few decades, and the priorities that compete for our time are so unrelenting that exercise is often at the bottom of the checklist.

**Notes:**
Personal and professional demands vie for attention: family, bills, community service, evening meetings, weekend call, long commutes, and so on, endlessly. To arrive home in the evening with a list of must-dos that includes an hour of exercise fuels a certain rebellion within, aimed at preserving control and minimizing the feeling of locked-in rigidity.  

## Benefits of Exercise

- 	To the employer, productivity and profits are the primary concern.
- 	To the employee, the benefits of a wellness program in the workplace has been indirectly related to decreases in absenteeism, health care & compensation costs, and burnout associated with illness, stress and self-efficacy.

## Let’s Look at the Numbers

-    At least 100 million workdays are lost each year due to lower back pain at a cost to the employers of $20 billion and worker’s compensation claims for back problems total $8.75 billion/year.

## A Few More Numbers

- The American industry loses $32 billion and 132 work days each year because of employee’s premature deaths that are associated with cardiovascular disease (hypertension, heart stroke, diabetes, and obesity).
- Billions more are lost as a result of lowered productivity due to sickness.

## Signs of Job Stress:	

- Insomnia
- Loss of Mental Concentration
- Anxiety/Stress
- Absenteeism
- Depression
- Substance Abuse
- Extreme Anger and Frustration
- Family Conflict
- Physical Illness (i.e.. heart disease, migraines, stress headaches, stomach or back problems)

## Job Stress is Caused by:

- Job Insecurity
- High Demand for Performance
- Technology
- Workplace Culture
- Personal or Family Problems

**Notes:**
Women and Job Stress is caused because many of the women my suffer from mental and physical harassment at work on top of the common job stress. The women may suffer from “offensive/ intimidating behavior in the workplace” Which are unwelcome verbal or physical conduct.

## Stress and Aging:

- Aging occurs gradually and naturally, except under stress or grief “getting grey hairs”
- Constant stress results in a loss in neural and hormonal balance
- Constant disturbances in body homeostasis effect our hormone secreting glands, cell repair, and collagen in skin and connective tissue.
- In a study by the University of Kentucky in Lexington: Increased levels of cortisol (stress hormone) can affect the total volume of the brain’s hippocampus (a major source of recall and memory function.

**Notes:**
Loss of neural and hormonal balance caused increased oxidative damage which accelerates aging in our body
Chronic stress may accelerate hippocampal deterioration leading to accelerated physical aging 

## Work and Exercise

- Physicians and health care professionals have recommended increased physical activity as a means of improving the health of sedentary workers for the past 300 years.  As continued progress in industrial mechanization during the later half of the twentieth century continues, health problems at the work site have increased dramatically.
- People notice better sleep patterns, and that they cope more effectively with stress while maintaining a higher level of stamina and energy as a direct result of exercises.
- Fit individuals tend to be high achievers and are therefore recruits for executive positions.  One can easily imagine a fitness program reducing stress or improving perceived health to the point at which an employee can cope.

**Notes:**
Point 1:  This has been proven as a direct result of a lack, rather than an excess, of physical activity.  With a decline in physical activity, there has been a dramatic increase to exploit the very limits of human mental performance, with a resultant increase in stress levels.
Studies have shown that people who are motivated properly assume more responsibility for their own health when they are engaged in an exercise program.  A report that appeared in the New England Journal of Medicine in 1987 reported that a vigorous bout of exercise in the middle of the day improved mental alertness and productivity for 4 to 5 hours afterwards.

## What is Physical Activity?

-   The term "physical activity" is more than just "exercise" or "working out." It means choosing to be active throughout the day and is not limited to a particular time or place in your life. It's about taking advantage of the opportunities to move that you encounter each day.

## What Are Some Easy Ways to Become More Physically Active?

- Being physically active is all about opportunities. To be more physically active throughout your day, take advantage of any opportunity to get up and move.
- Examples:
-     	Use the stairs up & down instead of the elevator. Start with one flight of stairs and gradually build up to more.Park a few blocks from the office or store and walk the rest of the way. If you ride public transportation, get off a stop or two early and walk a few blocks. Instead of eating that extra snack, take a brisk stroll around the neighborhood. Mow your own lawn. Take an exercise break--get up and stretch, walk around. Give your muscles and mind chance to relax.

## Individuals who exercise regularly are more likely to:

- Maintain a healthy body weight
- Effectively control the pain and joint swelling that accompanies arthritis
- Maintain lean muscle, which is often lost with increasing age
- Have higher levels of self-esteem and self-confidence
- Better sleep quality
- Continue to perform activities of daily living as they grow older
- Experience overall feelings of well-being and good health

## What Health Burdens Could Be Reduced Through Physical Activity?

- 	Millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity, for example:
- 13.5 million people have coronary heart disease
- 1.5 million people suffer from a heart attack in a given year
- 8 million people have adult-onset (non-insulin-dependent) diabetes
- 50 million people have high blood pressure

## Individuals who exercise regularly are less likely to develop:

- Heart disease
- Stroke
- Diabetes
- High blood pressure
- High cholesterol levels
- Certain forms of cancer
- Osteoporosis

## Three Pillars of Fitness	

- Aerobic Training for Cardiovascular conditioning
- Resistant Training for muscle and bone strength
- Stretching for flexibility

**Notes:**
A comprehensive exercise prescription for an individual is based upon an objective evaluation of that individual’s response to exercise (which includes heart rate, blood pressure, RPE, and a subjective response to exercise.

## Factors to consider:

-    Several important factors to consider prior to determining the level of exercise intensity include: the patient's fitness level, presence of medications that may influence heart rate, cardiovascular or orthopedic injury, a patient's preferences for exercise and specific program objectives.

**Notes:**
Always consult your physician prior to beginning an exercise program

## The Best Time to Exercise is:

- when you can fit it in.
- when your partner can do it.
- When you need an energy boost.
- When weather permits.

**Notes:**
Bullet 1:  People who exercise in the morning are typically more faithful to their exercise routine.  Often as the day goes on, responsibilities mount up, time gets short and exercise drops off the list
Bullet 2:  those that workout with a partner are more likely to stick with their routines.  It makes you more accountable and is more enjoyable.  Working with someone will be more motivation
Bullet 3:  Morning exercisers enjoy a jumpstart to their morning, while those who work up a sweat in the afternoon can avoid the post-lunch slump.  Keep in mind that working out too close to bedtime can make it difficult to fall asleep
Bullet 4:  If outside, be careful to avoid mid-day heat and humidity in the summer and be careful of icy conditions in the winter

## Key Recommendations for Exercise the General Population 

**PHYSICAL ACTIVITY **
- To reduce the risk of chronic disease in adulthood: Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home on most days of the week.
- For most people, greater health benefits can be obtained by engaging in physical activity of more vigorous intensity or longer duration.
- To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements.
- To sustain weight loss in adulthood: Participate in at least 60 to 90 minutes of daily moderate-intensity physical activity while not exceeding caloric intake requirements.
- Some people may need to consult with a healthcare provider before participating in this level of activity.

## ACSM Guidelines for Healthy Aerobic Activity

- Exercise 3 to 5 days/week
- Warm up: 5 to 10 minutes before aerobic activity
- Maintain exercise intensity for 30 to 45 minutes
- Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes

## Aerobic Exercise 

-   Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for a sustained period of time.  Make sure you measure your heart rate to check the intensity of your exercise.

## Strength Training Benefits 

- Increases strength of bones, muscles, tendons, and ligaments
- Decreases risk of injury
- Increases muscle mass which increases the number of calories burned at rest
- Enhances quality of life by making tasks easier to perform

**Notes:**
Most adults lose about one-half pound of muscle per year after the age of 20. This is largely due to decreased activity. 

## Strength Conditioning

- Strength conditioning includes calisthenics, free weights, or machines.
- It is important to include exercises for every major muscle group
- Start with a weight that is comfortable to handle and keep it up for 8 reps.  Add reps until you can complete 12.  For greater strength conditioning, add more weight and/or more reps, in sets of 8 to 12.

## Stretch for Flexibility

- Proper stretching involves holding a mild stretch of 10 to 30 seconds while you breathe normally.  Always warm up before stretching.
- Stretching should include all your major muscle groups

**Notes:**
Always check with your doctor before beginning any exercise program, especially if you have cardiovascular risk factors such has high blood pressure, high cholesterol, diabetes, or a family history of heart disease.
Remember that every exercise program should be personalized and should address your goals, your medical history and the time you are able to exercise.

## Key Recommendations for Weight Management for the General Population

- To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended.
- To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity.

**Notes:**
FOOD GROUPS TO ENCOURAGE
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21⁄2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level. 
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. 
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. 
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.
FATS
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. 
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. 
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. 
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
CARBOHYDRATES
Choose fiber-rich fruits, vegetables, and whole grains often. 
Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. 
Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starch-containing foods and beverages less frequently. 
SODIUM AND POTASSIUM
Consume less than 2,300 mg (approximately 1 teaspoon of salt) of sodium per day. 
Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
ALCOHOLIC BEVERAGES
Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men. 
Alcoholic beverages should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions. 
Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery.

## The 10 Minute Office Workout

-    A 10 minute exercise session could mean enhanced mental functioning and greater productivity.
- 	Office stretches and exercises may performed in a matter of seconds and in the routine of daily tasks. These exercises should stimulate you and your productivity.

**Notes:**
Quick and simple office workouts are an attractive way to reduce the stress, anxiety and depression of work.
With exercise we have an opportunity to decrease the strain of stressful events. 
Exercise stimulates blood flow throughout the body, making us more alert and mentally sharp. 

## Office Exercises:

**Chair squat:** Place your hands on your desk while standing with a chair behind you. Your feet should be shoulder width apart. Slowly lower your buttocks to the chair without actually sitting in it. Straighten up and repeat up to 10 times.
**Leg Lift:** You can try and do this exercise while eating your lunch at your desk. Sit on a chair with your feet on the floor. Lift one foot forward, straightening your knee. Squeeze the front of the upper thigh as you lift your leg and hold it for a few seconds. Lower and repeat with the other leg. Try for 8 reps on each leg.
**Push-up off your desk:** Stand facing a desk with your feet together. Keep your back straight and your head looking straight ahead. Lean forward and place your hands slightly wider than shoulder width apart on the desk. Slowly lower your body toward the desk and then push away. Repeat up to 10 times.

## More Office Exercises

**Stand up out of your chair:** Lift your body up and down out of your chair several times.
**Toe-ups:** Stand facing a desk, touching the top for balance. Place one foot behind your other heel. Raise the heel of your planted foot off the floor as high as possible, pressing on the ball of your foot. Repeat on the other leg.
**Pick up you pen:** Drop your pen and then reach down to get it while at the same time, tighten the sides of your body. Repeat on the other side.
**Tuck in your chair to strengthen your abdominals:** Sit in a chair with your hands holding the arm rests. Pull your chest in slightly towards your knees and tighten your stomach muscles as you pull each knee in toward your chest. Alternate knees.

## Office Stretches 

**Neck and Shoulders: **
- Sitting or standing, allow your arms to hang at your sides
- Tilt your head sideways to your shoulder
- Gently try and touch the floor with your opposite hand
- Hold for 15 seconds and repeat on other side
**Back and Shoulders: **
- Standing or sitting, reach one arm over your head, try and touch the ceiling
- With the opposite arm, reach toward the floor
- Hold for 15 seconds and repeat on other side
**Back: **
- Standing or sitting, place hands on your hips
- Slowly, twist at your waist as if you were looking over your shoulder
- Hold for 15 seconds and repeat on opposite side

## More Office Stretches

**Seated posture: **
- Without using the backrest, sit with feet flat on the floor
- Keep your shoulders back, with your palms facing forward
- Take 4 deep breaths from your abdomen
- Perform frequently throughout the day

## How Active Do I Have to Be To Improve My Health?

-    People who are usually inactive can improve their health and well being by becoming even moderately active on a regular basis. Physical activity need not be strenuous to achieve health benefits, although greater health benefits will be derived by increasing the amount (duration, frequency and intensity) of physical activity.

## Well-Being Tips

**Sit in a proper posture:** Ensure that your knees and hips are even and parallel with the floor. Sit tall and do not allow your shoulders and upper body to slump forward. Ideally there should be a slight inward curve of the lower (lumbar) spine, a slight outward curve at the mid point of the back (thoracic) and another slight inward curve just below the head and neck (cervical) area. This position allows the greatest ease since it requires the least amount of muscle energy.
**Adjust your computer:** Make sure that you are not reaching for your keyboard or straining your neck trying to look up or down at the screen. It should be set at eye level.
**Change your workstation around:** Move items you commonly reach for to prevent muscle imbalances due to repetitive stress.

## Well-Being Tips

**Change ears:** If you consistently use the same ear when you answer the telephone, make sure to switch periodically. Most people rest the phone on their shoulder causing shoulder and neck muscles to tense.
**Drink plenty of fluids:** This helps keep your body hydrated and working most efficiently.
**Take small breaks:** Take a short walk to the coffee machine or restroom. Take a flight of stairs up or down instead of the lift.
**Walk to lunch:** Chose a restaurant that is a few minutes walk away. Get up from your desk and get your lunch instead of having it delivered.

**Notes:**
Change ears:  resting phone on their shoulder can lead to headaches and neck & shoulder stiffness
Drink fluids:  dehydration can cause you to be tired and sluggish.  
Small breaks:  gets circulation going but also gives your brain a break from mental stress
Walk to lunch:  make sure you make healthy choices