desk-ercise presentation 2.25.15 - daily herald · wellness consultant assurance. agenda » about...

Desk-ercise

Moderated By:Jill Micklow

Wellness ConsultantAssurance

Agenda» About Assurance» Speaker» Presentation» Q&A Session» Key Phrase

About Assurance» Retail insurance and risk management brokerage» Independence provides strength, access, flexibility» 300+ employees: 2 locations, national client base» 95% annual client retention over past 10 years

Assurance Services

» Alternative Risk Programs» Surety Bonds» Executive Benefits» Retirement Advisory Services» Safety Consulting» Claims Advocacy

Business Insurance

Employee Benefits

Private InsuranceManagement

Other Services Include:» Certificate Tracking» Disaster Planning» Wellness Programs» HR Consulting» Forecasting & Predictive

Modeling» Compliance Support

Desk-ercise

Wednesday, February 25TH, 2015

ADVOCATE AT WORKSharon Godlewski, MA

Sponsored by:

6

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

7

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, on average (more for those who work at a computer station)

-Sedentary is the norm, exercise is the intervention

8

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% of Americans do this.

• More than one-third of U.S. adults (34.9%) are obese

9

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)

10

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

11

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

12

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

13

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.

14

Work Area Comfort• Become familiar with 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.• Viewing 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.

15

Keyboard and Mouse• Position elbows at 90 degrees; adjust keyboard in

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

16

Comfort- Healthy Posture At Work

17

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

18

Nutrition

Calories in > calories out = weight gainCalories in < calories out = weight lossCalories in = calories out = weight control

Calories In vs. Calories Out

19

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

20

Nutrition Basics

Fats - No more than 30% of your diet

Carbohydrates – 45-65% of your diet

Proteins – 15-30% of your diet

21

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

22

• 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

23

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

24

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!

25

CALORIES BURNED IN 30 MINUTES

100 lbs 120 lbs 140 lbs 160 lbs 180 lbs 200 lbs 220 lbs 240 lbs

WALKING(slow – 2 mph) 61 74 89 101 114 127 140 153

WALKING(moderate – 3 mph) 91 108 129 143 160 180 196 213

WALKING(fast – 4 mph) 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

26

Target Zones for Pedometer

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 dayThat’s about 5 miles ≈2,000 steps per mile

Exercise at Work- Cardio

27

Exercise at Work- Cardio

(1) Run in place

(2) Jumping jacks

(3) “Burpee break”

(4) Mountain climbers

(5) Split squat jumps

(6) Gait swings

28

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

29

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

30

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

31

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

of 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?

» Submit your questions using the chat feature on the right (shown below)

» Select host when submitting questions