HABITS OF A HEALTHY WORKDAYA Roadmap to EmployeeWellness and Self-Care

Presenter:

Tim Kessler

ErgoWellness Specialist

Healthy Habits

+

Healthy Habitats

=

TOOLS OF A HEALTHY WORKSPACE

HABITS OF A HEALTHY WORKDAY

• Delivered via Training and

Coaching.

• Simple and adaptable actions

for addressing common work-

related stress

• Often 5 minutes or less

• Based on best practices for

achieving well-being, creativity,

and productivity

• Most corporate wellness programs see only 20% participation *RAND Health Quarterly, 2015; 5(2):7*

• 40% of Canadians spend their lunch hour at their desk, *Dalhousie, Sylvain Charlebois, Disintegration of food habits*

• 1 in 4 Canadians will quit there job due to stress at work *Monster Canada, 2017 *

What do you want when you are stressed or in discomfort?

The Micro-Break

Movement

Self-Massage

Breathe

Hydration

Rest Your Eyes

How Do You Feel Now?

https://shikshanews.com/life/if-you-have-these-5-habits-you-are-not-ready-to-start-your-own-business/

Identifying StressorsHabitat• Office ergonomics

• Lights / Screen Time

• Air Quality

• Noise

• Workload

• Benefits and Accommodations

• Lost Time

• Workplace Culture / Community

Habits• Physical Activity Level

• Stress Management

• Breaks

• Vices

• Nutrition

Cause and Effect

• Circadian Rhythms

• Immune system

• Physical Mobility

• Digestion/appetite

• Decision making

• Mental Health– Mood

– Emotional Intelligence

– Focus/Alertness

– Energy level

– Sense of Well-Being

| REST AND DIGEST

AUTONOMIC NERVOUS SYSTEM

Is Sitting the New Smoking?

Light Smoker

Moderate Smoker

Heavy Smoker

Ex Smoker

*Niloofar Taghizadeh, Judith M. Vonk, H. Marike Boezen PLoS One. 2016; 11(4)*Richard Patterson, Eoin McNamara, Marko Tainio, et al. European Journal of Epidemiology. 2018; 33(9):

As stress increases the more primitive areas of our brain become more dominant.

0 1 2 3 4 5

Stress

NeocortexAdult Brain

Limbic System4 yr old

Reptilian BrainSurvival

Fight/Flight

https://medicine.yale.edu/lab/arnsten/research/uncontrollable.aspx

Special thanks to Leslie MacKinnon, AASP AGM 2018

The Micro-Break

• Micro-breaks are proven to increase productivity and creativity. (Journal of Environmental Psychology: The role of micro-breaks in attention restoration (Volume 42, June 2015, Pages 182-189)

• Our mind naturally wanders and needs a break ever 90-120min.

(Lavie, Peretz & Zomer, Jacob & Gopher, Daniel. (1995). Ultradian Rhythms in Prolonged Human Performance. 32.

The Micro-Break• Habit

• Take Regular Quality Breaks

• Accountability Partner

• Transition Between Tasks

• During times of

distress/discomfort

• Habitat

• Walk the talk

• Timer, Apps, Wearables, Schedule

• Break Areas for groups and individuals

• Permission / Accommodation

• Training and Onboarding

Movement

Top 1/3 of screen at eye level and arms length away

Screen tilted upwards directly at face

Shoulder blades rolled back and down in a relaxed position

Elbows relaxed at sides, bent at 90 degrees (keyboard positioned slightly lower than elbow height)

Hips slightly higher than knees

Pelvis tilted forward, low back curved so tailbone is untucked

Seated Ergonomics 101

www.inHabitWellness.ca

Top 1/3 of screen at eye level and arms length away

Screen tilted upwards directly at face

Shoulder blades rolled back and down in a relaxed position

Elbows relaxed at sides, bent at 90 degrees (keyboard positioned slightly lower than elbow height)

Balanced pelvis

Knees unlocked and slightly bent

Change position often

Anti-fatigue mat

Standing Ergonomics 101

www.inHabitWellness.ca

THE BEST

POSTURE

IS THENEXTPOSTURE

Self-Massage

Habit

Ergonomic Awareness

Redesign Job Tasks

Micro-Break

Self-Massage

Movement/Mobility

Exercise

Habitat

Ergonomic / Modified Setup

Self Massage Tools

Wearables

Standing Desks

Active seating

Exercise/Stretching/Rehab classes

or services

Self-Massage and Mobility

Breathing

• Holotropic BreathingDeep inhales for hyper-oxygenation focus and energy.J Altern Complement Med. 2015 Dec 1; 21(12): 796–803.

• Box BreathingTimed inhales, exhales, and holds. For regulating stress. Psychiatr Serv. 2011 Feb; 62(2): 214–217.

• Buteyko BreathingBreath re-training for asthma, anxiety and more.Birch, Mary. Breathing retraining in anxiety and panic disorder. Australian Nursing and Midwifery Journal, Vol. 23, No. 4, Oct 2015: 31-33.

Image Source: www.Nirmiteerobotics.com

Image Source: www.Nirmiteerobotics.com

Habit

Taking notice of your breath

Breathing before meals, before

meetings during work, in the

car, and times of stress.

Get more fresh air.

Habitat

Plants

IAQ Testing and Remediation

Air Purifiers

Humidifiers

Operable Windows

Outdoor Work/Break Areas

Breathing and Air Quality

Eye-Strain and Lighting Quality

RED Spectrum Solutions

Eye’s do not recognize red as sunlight

Great for night-vision

Allows for natural circadian rhythm

Keeps you up late at night with less side effects

Habit

20-20-20

Closed Eye Exercise

Turn on-off lights

Sit at arms length from

screen

Get outdoors/into

natural light

Habitat

F.lux App / Night Shift Mode

Computer Glasses

Natural Lighting Solutions

Human Centric Lighting

Eye Health and Lighting

Workplace Health Audit Tool

• Standardized approach to wellness in the workplace

• Focusing on Leadership, Integration, Communication, Employee Engagement, and Continuous Support.

– Psychological Health and Safety

– 6 part strategy

– Free Resources

– Mental Health First Aid

• Psychological Safe workplace

– “one in which every practical effort is made to avoid reasonably foreseeable injury to the mental health of employees.”

Workplace Mental Health

v2. COMMUNITY

INNOVATION

WELL Building Standard

• 3807 projects worldwide

– 85 in Canada

• 58 countries

• 449 million sq.ft

• Biophilic Design: incorporates natural materials, natural light, vegetation, nature views and other experiences of the natural world into the modern built environment

• Ecopsychology: studies the relationship between human beings and the natural world through ecological and psychological principles.

Biophilic Design and Ecopsychology

• Office design: productivity can be increased by 8%, rates of well-being up by 13%, increases in creativity, with reduced absenteeism and presenteeism

• Hospitality design: Guests willing to pay 23% more for rooms with views of Biophilic elements

• Education spaces: increased rates of learning 20-25%, improved test results, concentration levels and attendance, reduced impacts of ADHD

• Healthcare spaces: post-operative rates of recovery reduced by 8.5%, reduced pain medication by 22%

• Retail: the presence of vegetation & landscaping has been found to increase average rental rates on retail spaces with customers indicating they were willing to pay 8-12 % more for goods and services.

• Homes: can become more calming & restorative, with 7-8 % less crime attributed to areas with access to nature and can command an increase of 4-5% in property price.

http://www.oliverheath.com/biophilic-design-connecting-nature-improve-health-well/

Biophilic Design

How inHabit can help…

Coaching and Assessments• Basic ergonomic awareness

with focus on well-being• Coaching on self-care and

productivity in the workplace.

How inHabit can help…

Habits of a Healthy Business Leader• Strategic planning workshop for managers

and leaders

Intro to the Habits of a Healthy Workday• Lunch n learn, team building, onboarding

Healthy Habit Learning Series• Healthy Workspaces• Self-Massage and Mobility• Sleep Hygiene• Breath-work and Mindfulness

How inHabit can help…

Tools of a Healthy Workspace• Sit-Stand Desks• Active Office Furniture• Air and Lighting Solutions• Postural Support• Self-Massage Tools

FREE Guide to the Habits of a Healthy Workday

Leave a Review: https://www.facebook.com/inHabitWellness/

Follow:@inHabitWorkplaceWellness

e-Catalogue

tips.inhabitwellness.ca

Code: AASPPERKS19

Healthy Workplace Perks Card