Healthy Lifestyle

1. Healthy Lifestyle Dr. Robin Tauzin AlMansoori Health Advisor

2. Topics • Ergonomics • Exercise • Smoking • Weight Loss • Stress Management

3. Ergonomics

4. Ergonomics --Designing the work environment to fit the user --Prevents injuries to the worker

5. Early reporting Benefits to Early Reporting: • Leads to early care and quicker healing, preventing chronic problems. • Leads to quicker identification of the root cause of the injury. • Will initiate an ergonomics evaluation by trained personnel.

6. Causes of injury --injury from a single forceful event --injury from repeated over use and misappropriate use of a body part (causes minor trauma that builds over time)

7. Healthy computer environment Check the distance of the monitor (22-26”)

8. Improper way

9. Healthy computer environment

10. Improper way

11. Healthy computer environment • Set your seat height. • If you can feel pressure at the front of the seat cushion, you need a footrest. • If you cannot sit fully back in the seat, you need to adjust the backrest assembly.

12. improper

13. Healthy computer environment

14. Ergonomic Tips To minimize awkward posture: • Work near elbow height to avoid bending excessive bending. • Avoid overhead reaching and kneeling when possible.

15. Ergonomic Tips Where awkward postures are unavoidable, change tasks, stretch, and take short breaks frequently.

16. Ergonomic Tips Practice Proper Cart Handling • Push instead of pulling. • Use both hands when pushing. • Stand directly behind the cart when pushing (avoid twisting your body). • Maintain good control and limit speed. • Ensure cart is not overloaded.

17. proper lifting techniques • Examine the load and the surrounding area. • Bend knees when lifting a load. • Look forward to keep back straight. • Position the load close to the body. • Maintain a firm grip on the load. • Use smooth, controlled movements. • Keep arms in front of body. • Turn feet in direction of movement to avoid twisting. Get help before performing tasks requiring excessive force.

18. Ergonomic Tips To minimize force: • Use mechanical lift assists and carts when available. • Avoid manually handling heavy objects. • Avoid carrying objects more than 100 feet.

19. Ergonomic Tips A two-person lift is appropriate when… • A lift, hoist or other mechanical assistance is unavailable • The object is heavier than you are capable of lifting alone (typically more than 35 pounds). • The object is awkward or oversized. • Any object that does not have its weight equally distributed within the load.

20. Ergonomic Tips • Use the correct tools / powered tools for the task. • Powered tools tend to require less exertion to perform a task. • Ensure that the weight of a powered tool (and cording) does not create additional force issues. • Use only the amount of force necessary to complete the task.

21. Ergonomic Tips To minimize repetition: • Use power tools when available. • Change tasks, stretch, or take a break from repetitive tasks. • Follow job rotation policies where applicable – effective job rotations work alternate muscle groups between successive job functions.

22. Ergonomic Tips To minimize static loading: • Avoid prolonged awkward postures. • Change the position of the work or your body position to get as close as possible to the work area. • If prolonged awkward postures are unavoidable, use a “supported” posture to compensate . • A supported posture uses part of your body to support the weight of another body segment that is in an awkward position.

23. Ergonomic Tips To minimize contact stress: Avoid pressure on palms, wrists, and elbows: • Use padding on hard or sharp surfaces. • Change your position to eliminate the stress. Avoid pressure on knees: • Avoid kneeling on hard surfaces for prolonged periods. • Use knee pads when kneeling tasks are unavoidable.

24. Ergonomic Tips To lessen vibration: • Pad tool handles with a soft compressible surface. • Use vibration damping (gel filled) gloves. • Select tools (hammers and chippers) with built in damping systems (springs/hydraulics) To lessen torque reaction: • Use electric tools as opposed to air driven tools • Use pulse tools or auto-shutoff tools

25. Benefits of stretching: • Increases flexibility/elasticity of muscles. • Increases circulation to warm the muscles, improving mental alertness, reducing fatigue. • Decreases muscle tension and stress.

26. When to stretch • Prior to starting your day. • During short breaks (at least once per hour). • After breaks or lunch to prevent fatigue. • If tension or stress is apparent. • After a lengthy task duration or an extended awkward posture.

27. Proper stretching techniques • Relax and breathe normally. Do not hold your breath. • Hold each stretch for a count of 15, or as long as comfort is maintained. • Use gentle, controlled motions. Do not bounce! • Keep the knees slightly bent for better balance. • Stretch until a mild tension is felt, then relax. • Stretch by how you feel and not by how far you can go.

28. Ergonomics • Minimize ergonomic risk factors in your area. • Stretchthroughout the shift especially before and after activities that require awkward positions or lifting. • Pay attention to your body and know your physical limitations. • Report ergonomics issues through appropriate channels. • Ergonomic injuries are preventable, and you own your own safety.

29. Exercise

30. Exercise When things don’t move they stagnate!

31. Exercise Benefits • Reduce the risk Heart Disease, Stroke, and Cancer. • Prevent Disease. • Enhance Mental Abilities • Improve Sleep • Increase Energy Levels • Improve mood • Decrease Stresslevels • Control Weight

32. Energy sources During exercise, we use a combination of these energy sources: high intensity exercise—mainsource of energy is carbohydrate, As there is a limit to the amount of carbohydrate that can be stored in the muscles, high intensity work can only be sustained for short periods. low intensity—fatis the predominate source. We have large stores of fat so low intensity work can be maintained for long periods.

33. Dietary Advice • Measure body fat: • Male athletes: 5-13% body fat • Female athletes: 12-22% • To Maintain or change body fat: • Increase body fat: add 500-700 kcal/day • Lose body fat:: decrease 200-500 kcal/day • Athletes should get in 60% of calories • from CHO, fat 20-25%, Protein 15%

34. Fluid intake • Rules for Safe Exercising: • Drink fluids freely 24 hours before event, even if • not thirsty. • Drink 1 1/2-2 1/2 cups of fluid 2-3 hours before event. • During events lasting more than 30 minutes, drink 1/2- 1 1/2 cups of fluid every 15-20 minutes and at start of exercise, but do not exceed 1 liter, as that can cause discomfort. • After exercise, 2 cups of fluid should be consumed for every pound of weight lost (up to 3 cups in hot/humid weather).

35. Fluid intake ≥ 60 minutes: water alone should be replenished. ≤ 60 minutes: CHO and electrolyte replacement is important. (definitely in exercises beyond 2hours)

36. Recommended exercise Regime • At least 3 days a week • At least for 30 minutes • 220 minus age x 70-85% = target heart rate • Include daily stretching • Resistance training 2-3 x a week—8-10 repetitions involving at least each major muscle group • 1 set at higher weight to increase bulk • 2-3 sets at lower weight for general resistance exercise

37. Exercise Tips • Exercise regularly • Gradually increase intensity • Rest between sessions • Warm-up and cool down • Stay flexible • Don’t exercise when sick • Don’t exercise when muscles are fatigued and straining • Know proper form for any activity you do

38. Keep it up! • Start slowly • Vary workouts to keep it fun • Workout with friends to keep it a social experience • Set aside a specific time each day—make it part of a regular daily routine. • Reward self with keeping up with goals • Don’t worry about temporary setback—think long-term benefits.

39. Smoking

40. don’t give up! Quitting is hard. Usually people make 2 to 3 tries, or more, before finally being able to quit. Each try makes you stronger and you will have learned what helps and what hurts.

41. 5 Reasons to quit • Heart Disease • Stroke • Lung Cancer • COPD • Oral Cancer

42. Tobacco use is the leading preventable cause of death. This year, 5 million people will die from a tobacco-related heart attack, stroke, cancer, or other disease.

43. Chemicals in cigarettes

44. What you may not know Smoking doesn’t just cause lung cancer, it causes ALL CANCERS!

45. Do you love your children? Smoking sticks to your skin and clothes. Babies breathe in toxic chemicals which are very harmful! Causes health issues such as: Asthma Allergies Eczema Ear infections Respiratory infections DEATH—from SID”s

46. Age faster The long term effects of smoking on your appearance can cause unsightly deep grooved crow's feet, vertical furrows above the lips, broken capillaries, thinning skin and the trademark grey hue to the complexion that all smokers suffer.

47. Appeal to Vanity

49. There Is help! • Nicotine gum • Nicotine patch • Hypnosis • Pharmaceutical drugs • Book “The Easy Way To Quit Smoking” *See Your Doctor

50. Within 20 minutes of smoking that last cigarette, the body begins a series of changes that continues for years. • 20 MINUTES Blood pressure drops to normal. Pulse rate drops to normal. Body temperature of hands and feet increases to normal. • 8 HOURS Carbon monoxide level in blood drops to normal. Oxygen level in blood increases to normal. 24 HOURS Chance of heart attack decreases. • 48 HOURS Nerve endings start regrowing. Ability to smell and taste is enhanced. • 2 WEEKS TO 3 MONTHS Circulation improves. Walking becomes easier. Lung function increases up to 30%.