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Creating a Healthy Work place

Speaker

Dr. Syed Ghulam Mogni Mowla

Assistant Professor of Medicine

Dhaka Medical College

Employees Well Being Week

BRAC EPL Investments Limited

The overall health and potential

of our business is directly tied to the health and

happiness of our employees

DMCH

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What is wellness?Perspectives on Wellness:

o Physical – fitness, nutrition, medical self-careo Emotional – stress management, depression,

crisis careo Social – community, family, friends, co-workerso Intellectual – educational, career development,

achievemento Spiritual – love, hope, charity o Occupational – safe, nurturing worksite

environment

Source: Am.J of Health Promotion & National Wellness Institute

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Why? Medical impacts of poor lifestyle choices

91%82%

71%70%

Stroke Cancers Heart disease Diabetes

Source: U.S. Department of Health and Human Services/Kaiser Permanente

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•

Higher health care costs

Higher injury rates

More health insurance claims

More days missed due to illness

Less productive Higher turnover

rates

Unfit employees

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health care expenses:

Return on Investment

For every dollar spent on health promotion,

$3 - $6

Source: Uni-World Health and Wellness

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The Three Phases of Healthy Lifestyle

– Healthy Eating– Adequate exercise– Stress management

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I must confess

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Healthy Eating• Diets are temporary • If you want to lose weight and keep it off

you must change your lifestyle• “Healthy Eating Lifestyle”!

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Healthy Eating…

• Eat more to lose weight!

You should be eating five to six small meals a day

• The six meals you will be having are:– breakfast

– mid-morning meal/snack

– lunch

– mid-afternoon meal/snack

– dinner

– evening meal/snack (Not after 9pm, if possible)

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Take Your Portions• Each meal and snack should

consist of:– one low-fat/lean protein food– one good carbohydrate. – A green vegetable should be

included in at least the lunch and dinner meal, but can be included in more during the day.

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Drink your WATER!!

Never drink your calories!!! – You should be getting ZERO calories and

ZERO sugar from your main beverage!

– Make sure it is unsweetened tea and then add a sugar substitute.

– If you absolutely have to have a soft drink, drink a diet soda instead of regular.

Healthy Eating - Beverages

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• Believe it or not, it is good to have one free day

in a week

• Eat what and how much you want

• Try not to make it too, too much though

• By having a “free day”, you are actually helping

your body loose weight.

• It is also a psychological benefit

“Free Day”

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"NO!" Foods Substitute

Sugar Sugar Substitutes (ex. Splenda®, Sweet n Low, etc.) High Fructose Corn Syrup None - read your labels

Fast Food Salads, Grilled Chicken, Lean Roast Beef, etc.French Fries Apple Slices/Fruit CupMayonnaise Mustard, A-1, Heinz 57, No-Fat Mayo, others

Mayo Based Salad DressingsItalian, French, Vinaigrette Salad Dressings; also Fat-

Free DressingsWhole Milk Skim Milk; 1% If Necessary

Cheese Fat Free/Low Fat CheeseButter "I Can't Believe It Is Not Butter"® Spray

Sour Cream Other Low Calorie Sauces or SeasoningsWhite Bread Whole Wheat Bread

Soft Drinks, Sweet Tea, Coffee w/Sugar and/or Cream, Juices w/Sugar

WATER; Diet Soft Drinks, Unsweet Tea w/Sugar Substitute, Coffee w/Sugar Substitute and Non-Fat

Cream, Sugar Free or Lite Juices (All of these drinks no more than one per day.)

Salt/Sodium Try to reduce as much as possible.Chocolate/Candy Dark Chocolate/Sugar Free Candy

White Rice Brown or Dirty RicePasta Wheat Pasta

Just Say “NO!” Know Your Substitutes!

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oBody weight ×15o That gives you your maximum total calorie intake/dayo Reduce 500 calories a day = 1 pound lost per week.

Reduce by 750 calories a day = 1.5 pounds lost/weeko Remember a body needs a minimum of 1000 to 1500

calories a day (depending on body build and muscle mass).

o Do not reduce your calorie intake to less than the minimum your body needs.

o Re-calculating your body weight formula.

Calorie Counting

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Finding a Balance

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control

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Let us move on…

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What is Physical Activity?

Anything that gets you moving!

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Physical Activity Reduces the risk of

• Dying from heart disease or stroke

• Developing high blood pressure, cholesterol & diabetes

• Developing obesity

• Developing osteoporosis – exercise builds strong bones & muscles

• Helps people achieve and maintain a healthy weight

• Reduces feelings of stress, anxiety & depression

• Builds and maintains healthy bones, muscles & joints

• Boosts energy level

• Improves quality of sleep

Benefits of Physical Activity

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How Much Exercise Do I Need?

• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

• Minimum of 30 minutes• Moderate-intense

physical activity• Most days of the week.

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Why Don’t We Do It

Exercise is Important…

I don’t have enough time

I get bored!!

The gym is too intimidating

I am too tired!!I don’t know what to do!

I need to take care of the family

I Don’t Like It!

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Making Physical Activity a Part of Your Life.

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.

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Components of Fitness?4 Components of Fitness:

– Aerobic

– Muscular

– Flexibility

– Body Composition

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Aerobic Fitness

Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate.

Some of these activities include:

- Jogging

- Walking

- Cross-country skiing

- Bicycling

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Muscular Fitness

Defined – The strength and endurance of your muscles.Benefits:• Improve performance• Injury prevention• Improves body composition• Improves self image

Some activities include:- Weight Lifting- Push-Ups

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Flexibility

Defined – The ability to bend joints and stretch muscles through a full range of motion.

Some activities include:

- Stretching (Sit & Reach)

- Warm-up & Cool-down

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Body Composition

Defined – The amount of fat tissue relative to other tissue in your body.

- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.

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Exercise Your Body & Mind

Yoga, Pilates, Tai Chi

• Reduce Stress• Increase strength• Increase Flexibility• Increase Energy

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Ok, Now What? Create an Action Plan:

1. Decide what you want (your goal)

2. Visualize achieving this goal

3. Write it down

4. Include details

5. Reread it often

6. Reward yourself

“There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey

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Contracting diabetes by 7% for every 2 hours of sitting per day.

Sitting diseaseDid you know sitting for long periods of time increases the risk of:

Acquiring metabolic syndrome (in women) by 26% for every hour spent sitting.

Source: Medicine Science Sports Exercise/British Journal of Sports Medicine

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Neck, Shoulders and Chest:Five-minute Program

A Few Stretches will Do

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Neck Exercise:Head Tilt

• Sit way back in your chair

• With your head aligned with your body, slowly push your ear toward your right shoulder—hold for five seconds

• Tilt your head left in the same manner and hold

• Repeat three times on each side

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Neck Exercise:Chin Tuck

• Slowly tilt your head forward to stretch the muscles in the back of your neck—hold for 10 seconds

• Repeat three times

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Shoulder Exercise:Shoulder Pull

• Place your arm across your chest with your opposite hand on your elbow

• Gently pull your elbow toward your opposite shoulder—hold for 10 seconds

• Repeat on the opposite side

• Repeat two times

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Shoulder Exercise: Back Scratch

• Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper arm—hold for 10 seconds

• Change arms and repeat two times

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Step #2Step #2

Shoulder Exercise:Overhead Stretch/Front Stretch

• Interlace your fingers with your palms turned upwards above your head while straightening your arms—hold for 10 seconds

• Lower your arms to the front, parallel with the floor, your fingers laced with your palms facing away from you—stretch at shoulder level for 10 seconds

• Repeat

Step #1Step #1

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Shoulder Exercise:Shoulder Rolls

• Slowly roll your shoulders backward in big circles five times

• Repeat with rolls to the front five times

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Chest Exercise: Hands Behind Head

• With your fingers interlaced behind your head, your elbows straight out to the sides and your upper body aligned, pull your shoulder blades toward each other—hold for 10 seconds

• Repeat three times

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Chest Exercise: Chest Stretch

• Stand by your chair

• Clasp your hands behind your back with your elbows turned inward

• Raise your arms toward the ceiling—hold for 10 seconds

• Repeat three times

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Back Exercise – Torso Twist

• Cross your right leg over your left(if comfortable) and rest your left forearm on the outside of yourright thigh

• Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right

• While holding the stretch, look over your right shoulder—hold for 15 seconds

• Repeat on the opposite side

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Back Exercise – Back Stretch

• Sit all the way back in your chair

• Lean forward from the waist, placing your chest on top of your thighs

• Rest your hands in front of your feet and put your head between your knees—hold for 30 seconds

• Place your hands on your thighs and push your upper body to a seated, upright position

• Repeat several times

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Leg Exercise – Calf Stretch

• Using a stable chair or desk for support, stand with your body weight over your left leg

• Extend your right leg in front of your left with your foot flexed (heel extended, toe up)

• Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leg—hold for 15 seconds

• Repeat with the other leg

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Leg Exercise – Ankle Rolls

• Using a stable chair or desk for support, lift your right foot from the floor and rotate it eight times to the right and then the left.

• Repeat for your left foot

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Leg Exercise – Side Bends

• Place your arms at your sides

• Bend to the left side while sliding your left hand down your leg(try not to lean forward or back); hold for 15 seconds

• Repeat on the right side

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Stages of Change

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Final Tips For Being More Active• Walk during lunch

- get a group that will walk with you

• Take a quick speed walk during a break

• Stand up stretch and move around at least once a hour

• Use the restroom on another floor.

• Take the stairs instead of the elevator

• Park the car farther away from your destination.

• Keep small hand weights or ankle weights at your desk, if possible.

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Exercise Safely and Wisely• Drink extra water• Always warm-up & cool-down before

and after your workout• Wear comfortable clothing• Pay attention to any discomfort you may

feel during exercise• Follow your doctor’s recommendations

concerning medications you may be taking

Pre-participation Checklist YES NO

1. Has a doctor ever said you have heart trouble? ___ ___

2. Do you suffer frequently from chest pains? ___ ___

3. Do you often feel faint or have spells of severe dizziness? ___ ___

4. Has a doctor ever said your blood pressure was too high? ___ ___

5. Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? ___ ___

6. Are you over age 65 and not accustomed to any exercise? ___ ___

7. Are you taking any prescription medications, such as those for heart problems or high blood pressure? ___ ___

8. Is there a good physical reason not mentioned here that you should not follow an activity program? ___ ___

**If you answer “yes” to any question, we advise you to consult with your physician before beginning an exercise program.**

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Healthy Eating Myths Healthy Eating Myths

It doesn’t matter what I eat as long as I do lots of exercise.

Wrong! Exercise is good for you, but it still matters what you eat. Eating the right foods means we can learn better and exercise

better too!Back to Introduction

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Stressed ?!?

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You Are Not Alone

26-40% of Americans find their work to be very or extremely stressful.

25% of people believe their jobs are the most stressful

part of their lives35% of respondents –

somewhat or completely dissatisfied with job-related

stress

THE GALLUPPOLL

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Who Wants to Get Rid of All the Stress in Your Life?

Only One Group of People Have No

Stress

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B’cause All Stresses Aren’t Bad

Eustress Positive stress that results from meeting challenges and difficulties with the expectation of achievement

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Negative Stress

• Dystress –often referred to simply as stress. Often results in overload

• Job strain – function of workplace demands and the control an individual has in meeting those demands

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Stress Response

An unconscious mobilization of energy resources that occurs when the body encounters a stressor.

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Workplace Stress Defined

StressStress Job StressJob Stress

Acute

Chronic

56Adapted from Exhibit 7-1: Some Stress-Related Conditions

Acute

Chronic

Alertness andExcitement

Increase in Energy

Uneasinessand Worry

Feelings ofSadness

Loss ofAppetite

Immune SystemSuppression

IncreasedMetabolism

Diabetes

High BloodPressure

Loss ofSex Drive

LoweredResistance

Anxiety andPanic Attacks

Depression

EatingDisturbances

Irritability

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Work-Related Stressors

Role Ambiguity

WorkOverload

Occupation

ResourceInadequacy

WorkingConditions

Management Style

Monitoring

JobSecurity

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StressorEnvironmental conditions that

cause individuals to experience stress

I Hate It!

Get the report Now!

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Consequences of Stress

IndividualIndividual OrganizationalOrganizational

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Individual Consequences of Stress

StressStress

Psychological

• Anxiety

• Depression

• Low self-esteem

• Sleeplessness

• Frustration

• Family problems

• Burnout

Behavioral

• Excessive smoking

• Substance abuse

• Accident proneness

• Appetite disorders

• Violence

Physiological

• High blood pressure

• Muscle tension

• Headaches

• Ulcers, skin diseases

• Impaired immune systems

• Musculoskeletal disorders

• Heart disease

• Cancer

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Organizational Consequences of Stress

Adapted from Exhibit 7-4: Managerial Costs of Job Stress

• Total U.S. corporate profits in 2006 – $897.6 billion• Entire U.S. gross domestic product (the market value of

the nation’s goods and services) was approximately $13,246 billion in 2006

Some perspective:

Estimated cost to American industry of job stress $200 billion per year

• Absenteeism• Diminished productivity• Compensation claims

• Health insurance• Direct medical

expenses

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Individual Stress Management• Find jobs that provide a personally acceptable balance

between demands and control and between effort required and rewards.

• Redesign a dysfunctional job.

• Follow the tactics presented in the Managerial Advice feature.

• Develop healthy ways of coping.

ExerciseExercise Proper DietProper Diet

SupportSupportNetworkNetwork

RelaxationRelaxationTechniquesTechniques

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Individual Stress Management

• Exercise regularly

• Practice healthy habits

• Be realistic

• Use systematic relaxation

• Meditate

• Develop and use planning skills

• Simplify your life – Delegate

• Take one thing at a time

• Avoid unnecessary competition

• Recognize and accept personal limits

• Develop social support networks

• Focus on enjoying what you do

• Go easy with criticism

• Take time off

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Reframing

• Change the way you look at things• Forget powerlessness, dejection, despair,

failure• Stress leaves us vulnerable to negative

suggestion so focus on positives• Focus on your strengths• Learn from the stress you are under • Look for opportunities• Seek out the positive - make a change

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Time Management

• Make a list

• What MUST be done

• What SHOULD be done

• What would you LIKE to do

• Cut out time wasting

• Learn to drop unimportant activities

• Say no or delegate

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Change Your Behavior

• Be assertive

• Get organized

• Ventilation

• Humor 

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Organizational Stress Management

• Increase individuals’ autonomy and control

• Ensure that individuals are compensated properly

• Maintain job demands/requirements at healthy levels

• Ensure that associates have adequate skills to keep up-to-date with technical changes in the workplace

• Increase associate involvement in important decision making

• Improve physical working conditions

• Provide for job security and career development

• Provide healthy work schedules

• Improve communication to help avoid uncertainty and ambiguity

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Find a Balance

• When organizations provide on-site daycare facilities, they are filling a needed role in parents’ lives, and making it easier for parents to attend to their job demands rather than worry about child-care arrangements.

• When employees expect organizations to provide child care, they are shifting their responsibilities to their employers, rather than keeping their family needs and concerns private. Moreover, it’s unfair to give child-care benefits when not all employees have children.

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Keys to success

AssessAssess

PlanPlan

EngageEngage

MeasureMeasure

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Believe…

…anything is possible!

THANK YOU

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If you ask them you may be fool for

a while, butIf you do not ask

them you remain fool for life time