healthy lifestyle

1

Revised by: Dr. Edna HuevosHealth AdvisorAlMansoori Specialized Engineering

AL

MA

NSO

OR

I TEA

M

Reviewed by: Hamadeh J. BakirCorporate HSE & Q ManagerAlMansoori Specialized Engineering

Approved by: Nabil Al AlawiManaging DirectorAlMansoori Specialized Engineering

F-60001-10-2007www.almansoori.biz

2 3

Introduction.............................. 4

Positive Thinking...................... 8

Cholesterol.............................. 11

Triglycerides........................... 13

Steps to Healthier Living......... 14

Water ..................................... 16

Weight Control....................... 18

Exercise................................... 24

Brisk Walking......................... 29

Jogging.................................... 31

Eye Safety .............................. 33

Office Ergonomics.................. 36

Back Safety............................. 38

Stress Management................. 40

Smoking.................................. 43

IND

EX

WELCOME

4 5

2. Periodic Medical ExaminationsAll employees must undergo periodic medical examination to be kept in the

personnel file of the respective employee. The requirements of periodic medi-

cal examination are listed in the periodic medical fitness certificate format of

the Company.

These examinations will be conducted as follows:

(1) Once in 3 years for employees in Category 1.

(2) Once in 2 years for employees in Category 2.

(3) Annually for employees in Category 3.

(4) Employees considered in Category 4 will be suspended from the job for

the time of treatment based on the case.

3. Occupational Health Objectives The Company’s objectives and aims can be found in the current

copy of the HSEQ Policy Statement.

In summary, the Company’s Objectives towards occupational

Health are as follows :

To identify and evaluate health risks associated with working

environments, operations and products.

To control and manage all chemical, physical, biological,

mechanical and psychosocial factors that contribute to health

risks, based on established guidelines and standards.

To periodically audit and review control and management of

occupational health to ensure compliance and success.

Categorization of employees: Medical Fitness CertificateCATEGORY 1: A person whose tests results are all Normal & leads a healthy

life style.

CATEGORY 2: A person who has some problems but need only Diet & Exercise

No medicine needed for treatment.

YOUR HEALTH IS IMPORTANT TO US. THE COMPANY IS CONCERNED ABOUT YOUR GOOD HEALTH AS IT IS WITH YOUR JOB PERFORMANCE. THIS BOOK WILL HELP YOU MEET YOUR HEALTH CARE NEEDS.

OCCUPATIONAL HEALTH & MONITORING SYSTEMIt is the responsibility of the Company to provide a good work-

ing environment, which prevents undue hazards to health. It is

the responsibility of the employee to ensure that he maintains the

condition of the worksite and take active steps to protect his health

and his fellow workers.

The Company as part of its HSEQ Policy, and in accordance with

local government regulations provides regular medical examina-

tion to all employees. This is to monitor individual health status,

facilitate early detection of health variations and to provide the

opportunity to discuss any health concerns.

Arrangements exist for medical examination of personnel at the

following frequencies:

1. Pre-Employment Medical Examinations. 2. Periodic Medical Examinations.

1. Pre-Employment Medical Examinations are based on task

analysis and the occupational classification of the specific job to

be performed, all employees selected to perform such jobs shall be

certified medically fit, in accordance with the Company personnel

Policy Manual and local Ministry of Labor Rules and Regulations.

Operations Managers and Supervisors shall ensure that suitable

arrangements exist for medical examination.

6 7

CATEGORY 3: A person who has some problems that needs regular treatment

with medicine. Ability to work may have Restrictions as per

medical report.

CATEGORY 4: A person whose test results as abnormal and Unfit for work.

(Contagious and Special Diseases).

PROCEDURES CONSIDERED IN MONITORING CATEGORY 2 OR 3 EMPLOYEES.

1.0 PURPOSE

1.1 To ensure that specific health measures must be done if any health

problems are identified and documented in order to eliminate or miti-

gate it.

2.0 SCOPE

2.1 These covers all emloyees considered in category 2 or 3.

3.0 RESPONSIBILITY

3.1 It shall be the responsibility of all Managers, HSEQ Manager, Health

Advisor and HSEQ Officers to ensure compliance of this procedure.

4.0 PROCEDURE

4.1 All health problems identified shall be properly documented by the

Medical Doctor.

4.2 The Medical Doctor shall identify, document and communicate to the

employee all measures to be taken to eliminate or mitigate the problem

and to prevent recurrence.

4.3 The Health Advisor shall hold a meeting with the employee and the

problems identified, expalined and discussed.

4.4 HSEQ Representative shall explain to the employee the measures

advised by the Medical Doctor.

4.5 Employee shall sign Medical Fitness Declaration Form.

4.6 Employee shall agree on target date for the next medical check-up to

ensure improvement.

4.7 Division Manager shall ensure arrangements have been done for the

next medical check-up.

5.0 RECORDS

5.1 All records shall be held confidential by the HSEQ Department and

kept for duration of 5 years.

In order to become successful at making healthy choices, you must avoid

negative self-talk and START TO PRACTISE POSITIVE THINKING. Positive or

negative self-talk plays a big role in your decision making. Be on the look-out

for negative self-talk and notice how it influences your choices. Notice how it

can negatively affect your efforts to change.

For example, you’ve just returned from a week’s vacation where you took a

break from exercise and low-fat food. You tell yourself, ‘I feel so fat. I’m back where I started.’ You feel guilty and frustrated. ‘I don’t have enough

will-power to start all over again. Maybe I’m just meant to be overweight.’

Feeling overwhelmed and discouraged, you give up. Why? Because you told

yourself that the healthy habits you

learned before your vacation were all

for nothing and that you have to

start all over again. Are you really

back to zero? Of course not, you

accepted the change and developed

a new way of living. These skills are

yours forever.

The vacation might have done you

some good, sometimes we need

a break. Otherwise, you may feel

deprived and not enjoy life. It›s time

to tell yourself: It feels good, eating whatever I wanted

and taking a break from exercise is a great time. Now,

I›m going back to a low-fat diet and regular exercise

as I had it before my vacation. I›ll just take it one day

at a time.

CHOOSE TO BE POSITIVE: AVOID NEGATIVE THINKING

100%

0%

50%

I Did! I WillAttitude I Can I Think I Can I Might I Think I Might I Want To I Wish I Could I Don’t Know How I Can’t I Won’tChance of success

8 9

Negative self-talk is a destructive habit and part of an essential defense mecha-

nism that we often develop to protect ourselves. Many people end up talking

to themselves out of an actions that may be scary or uncomfortable.

‘I can’t do this’ is really just a way of saying “I don’t want to deal with this

experience.” We are all strongly influenced by our feelings, often determined

by how and what ultimate action we may take. If the feeling is uncomfortable,

negative self-talk results; then we often decide not to take any action at all.

Many people presume that when a past experience produced a negative result,

there is nothing they can do to change that experience in order to produce a

positive result in the future. ‘I’ve tried every diet there is. I know what to do, but

I just can’t do it.’

Please understand that you can make the choice not to repeat old patterns of

eating, non-exercise, and negative thinking. You have the ability to choose

the emotions you have. If you don’t like feeling guilty, frustrated, or doubtful,

you can choose not to. YOU, AND NO ONE ELSE, MUST DECIDE WHAT IS COMFORTABLE FOR YOU.

CHOLESTEROL

10 11

positive change. Constant practice makes perfect. Eventually you›ll stop nega-

tive self-talk before it interferes with your decision making.

It is very important to practice positive thinking and remind yourself you›re a

valuable person. Try to consistently acknowledge that you are making positive

changes to improve your health. You should be proud of yourself. Visualize yourself as capable, happy, and confident. These positive thoughts will help

the process of change.

Remember, there are times when you are bound to feel frustrated or depressed.

Positive thinkers knew these feelings are valid, but they don›t try to ignore them.

Positive thinkers acknowledge and try to understand them, but they don›t blame

themselves for the conditions that lead to these feelings. Always think and feel

positive. Enjoy all the wonderful benefits of a healthy lifestyle!

FACTS ABOUT CHOLESTEROL:

Cholesterol is a waxy substance found in all parts of your body. It aids in the pro-

duction of cell membranes, some hormones, and Vitamin D. The Cholesterol in

your blood comes from two sources: the foods you eat and your liver. However,

your liver makes all of the Cholesterol your body needs.

Cholesterol and other fats are carried in your blood stream in the form of special

particles called lipoproteins. The two most commonly known lipoproteins are

low-density lipoproteins (LDL) and high-density lipoproteins (HDL).

What is LDL (Low-density Lipoprotein) Cholesterol?

This type of Cholesterol is commonly called the “bad” Cholesterol, and is a

type of fat in the blood that contains the most Cholesterol. It contributes to the

formation of plaque buildup in the arteries, known as atherosclerosis.

You want your LDL to be low. To help lower it :

- Avoid foods high in saturated fat, dietary cholesterol, and excess calories.

- Exercise.

- Maintain a Healthy Weight.

- Stop Smoking.

What is HDL (High – Density Lipoprotein) Cholesterol? This type of Cholesterol is known as the “good” Cholesterol, and is a type of fat

in the blood that helps to remove Cholesterol from the blood, preventing the

fatty buildup and formation of plaque.

TRIGLYCERIDES

12 13

You want your HDL to be as high as possible. To raise HDL:

- Exercise for at least 20 minutes three times a week.

- Kick the cigarette habit.

- Avoid saturated fat intake.

- Maintain a healthy body weight.

For others, medicine may be needed because raising HDL is complicated; you

should work with your physician on a therapeutic plan.

Checking your blood Cholesterol Level:A Cholesterol Screening is an overall look at, or profile of, the fats in your

blood. Screenings help identify people at risk of heart disease. It is important to

have what is called a full lipid profile to show the actual levels of each type of

fat in your blood: LDL, HDL, triglycerides, and others.

What is a Healthy Blood Cholesterol Level?High blood Cholesterol is a significant risk factor for heart disease. Lowering

blood Cholesterol through increased physical activity, weight loss, smoking

cessation, and proper diet lowers that risk. However, blood Cholesterol is very

specific to each individual and, for that reason, a full lipid profile is an impor-

tant part of your medical history and important information for your physician

to have. In general, healthy levels are as follows:

LDL – Less than 130 milligrams / per deciliter (mg/dL).HDL – Above 40 mg/dL.A TOTAL CHOLESTEROL LEVEL BELOW 200 MG/DL IS CONSIDERED DESIRABLE.

Triglycerides are another class of fat found in the bloodstream. The bulk of your body’s fat tissue is in the form of triglycerides.

Triglyceride levels and heart disease:The link between triglycerides and heart disease is under clinical investigation. However, many people with high triglycerides have other risk factors such as high LDL levels or low HDL levels.

What Causes Elevated Triglyceride Level?Elevated Triglyceride levels may be caused by medical conditions such as diabetes, hypothyroidism, kidney disease, or liver disease. Dietary causes of elevated Triglyceride levels may include obesity and high intakes of fat, alco-hol, and concentrated sweets.

A Healthy Triglyceride Level is Less than 150 mg/dL.

DIET PLAN:

Vegetables and Fruits when eaten fresh have lots of nutrients that give the body enough energy for the day. Ideally we should eat 4-5 servings of fruits and vegetables per day.

Breakfast

Breakfast is the most important meal of the day. Always start your day with a Low Fat Breakfast. You may include the following: yoghurt, fresh juice &/or fruit and cereal preferably oatmeal.

Lunch and Dinner

Eat a bowl of fresh vegetable salad before any cooked food. Avoid fried, sug-ared and salty foods. If possible, avoid heavy meals after nine (9) in the evening. At 10 in the evening, the liver wants to remove toxins from the body instead of being involved in digestion. At this point fats are stored and not converted to energy.

HEALTHY FOOD SHOPPING GUIDE

When you go to a supermarket, make a list. Write down what you need to make low-fat meals. Read food labels and choose the ones that are lower in fat and cholesterol. If possible avoid frozen, processed and canned products. MAKING HEALTHY CHOICES

FRUITS & VEGETABLES Choose fresh fruits and vegetables. Organic is the best choice.

BREAD, CEREAL, RICE & PASTAChoose whole-grain bread, cereal, pasta, and brown rice. Stay away from donuts and pastries.

MILK, YOGURT & CHEESEChoose skimmed milk, nonfat yogurt, reduced-fat cheese and ice cream. Stay away from cream, whole milk, and powdered creamers.

FISH, MEAT, CHICKEN & BEANSChoose fish, lean cuts and white-meat like chicken and turkey. Stay away from bacon, liver, and high-fat luncheon meats. Dried beans must be soaked over-night before using.

FATSChoose extra virgin olive oil or other healthy veg-etables oils. Stay away from animal based fats.

14 15

STEPS TO HEALTHIER LIVING

CONTROL YOUR CHOLESTEROL AND TRIGLYCERIDE

WATER

16 17

TEN WAYS FOR PROPER HYDRATION

The following tips will help you to maintain proper hydration :

1. DRINK AT LEAST EIGHT 8-OUNCE SERVINGS OF WATER DAILY. The more active you are, the more water you need to replenish lost fluids.

2. DON'T WAIT UNTIL YOU'RE THIRSTY TO DRINK WATER. The first indica-tion that you are thirsty is when your lips are dried. By the time you're thirsty, you have probably lost two or more cups of your body water composition.

3. DRINK PLENTY OF WATER THROUGHOUT THE DAY. Carry a bottle of water with you as you commute to work, run errands or a day at the beach. While at work, keep a bottle of water on your desk, or visit the water cooler and take water breaks.

4. DON'T SUBSTITUTE CARBONATED BEVERAGES FOR WATER. Soft drinks or Sodas have caffeine and it acts as diuretic. It makes frequent urination, thus you lose water through your urine.

5. DURING EXERCISE KEEP A BOTTLE OF WATER. Once you start exercising, drink water throughout your work-out. Keep a bottle of water with you and take frequent water breaks.

6. DON'T UNDER ESTIMATE THE AMOUNT OF FLUIDS LOST THROUGH PERSPIRATION. Following a work-out, you need to drink two cups of water for each pound of perspiration lost.

7. START AND END YOUR DAY WITH WATER. Your body loses water while you sleep, drink a serving before to bed and again as soon as you wake up.

8. COMMON COLD AND FLU MAY LEAD TO DEHYDRATION. Keep a large bottle of water next to your bed and drink throughout the day, without getting up, when having a cold or influenza.

9. COOL WATER - NOT CARBONATED BEVERAGES OR SPORTS DRINKS - IS THE BEST FLUID FOR KEEPING HYDRATED WHEN IT'S WARM OUTSIDE. Cool water is absorbed much more quickly than warm fluids and help to cool off your overheated body especially during summer. Make sure you keep a bottle of water close by, all the time if you›re going out door.

10. MAKE SURE YOUR CHILDREN DRINK ENOUGH WATER. Children need water to balance their intake of other beverages especially during activities. Packing bottled water in a child's lunch box, instead of juice or regular soda can prevent childhood obesity.

18 19

WEIGHT CONTROL AND EXERCISE

WEIGHT CONTROL

Everybody seems to be interested in weight control. Some of us weight just the right amount, others need to gain a few pounds most of us “battle the bulge” at some time in our life. Whatever our goals, we should understand and take advantage of the important role of exercise in keeping our weight under control.

Carrying around too much body fat is a major nuisance. Yet, excess body fat is common in modern-day living. Few of today›s occupations require vigorous physical activity, and much of our leisure time is spent in sedentary pursuits.

Excess body fat has been linked to such health problems as coronary heart disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms of cancer. Studies showed that obesity has a negative effect on both health and longevity.

Exercise is associated with the loss of body fat in both obese and normal weight persons. A regular exercise program is very important to help individual lose, gain or maintain his/her weight.

OVERWEIGHT OR OVER-FAT?Overweight and over-fat do not always mean the same thing. Some people are quite muscular and weigh more than the average for their age and height. However, their body composition, the amount of fat versus lean body mass (muscle, bone, organs and tissue), is within a desirable range. This is true for many athletes. Others weigh an average amount yet carry around too much fat.

In our society, however, overweight often implies over-fat because excess weight is commonly distributed as excess fat. The addition of exercise to a weight control program helps control both body weight and body fat levels.

A certain amount of body fat is necessary for everyone. Experts say that percent

body fat should be about 15 percent for men, 20 percent for women. Men with more than 25 percent fat and men with more than 30 percent fat are considered obese.

Body Fat Percentage (BFP) can be assessed by a variety of methods, though it requires a specially trained person to administer the test and perform the cor-rect calculations. Assessing body fat composition can help distinguish between “overweight” and “over-fat”.

An easy self-test to determine your BFP is to pinch the thickness of the fat folds at your waist and abdomen. If you can pinch an inch or more of fat (make sure no muscle is included), chances are you have too much body fat.

Body Mass Index (BMI) is a number calculated from a person's weight and height. It provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

BMI Computation: weight (kg) ÷ height2 (meter)Example: weight - 56 kg; height - 1.56 meters 56 ÷ (1.56)2 = 23 kg/m2

People who exercise regularly increase lean body mass while decreasing their overall fat level. This results to loss of inches, which may not cause weight loss, since muscle weighs more than fat. However, with the proper combination of diet and exercise, both body fat and weight can be reduced.

20 21

ENERGY BALANCE: A WEIGHTY CONCEPT Losing, gaining or maintaining your weight depends on how much calories you take-in or used-up during the day. This is known as energy balance. One should balance energy intake (calories in food) with energy output (calories expended through physical activity) to achieve your desired weight.

Causes and the treatments of obesity is complex but, concept of energy balance is relatively simple. If you eat more calories than your body needs to perform your daily activities, the extra calories are stored as fat. If you don›t take in enough calories to meet your body›s energy needs, your body will go to the stored fat, for energy use. Exercise helps ensure that stored fat, rather than muscle tissue, is used to meet your energy needs.

If you eat just about the same amount of calories to meet your body's energy needs, your weight will stay the same. On the average, a person consumes between 800,000 and 900,000 calories each year! An active person needs

more calories than a sedentary person, as physically active person requires energy above and beyond the day›s basic needs.

Most often, people who want to lose weight concentrate on counting calorie intake while neglecting calorie output. The most powerful formula is the combination of dietary modification with exercise. Increasing your daily physical activity and decreasing your caloric intake is an effective and healthy way in loosing weight.

COUNTING CALORIES A pound of body fat stored represents 3,500 calories of unused energy. To lose one pound of fat, you have to create 3,500 caloric deficits by either eating 3,500 less calorie-containing food or doing 3,500 calories worth of exercise over a period of time. It is recommended that no more than two pounds (7,000 calories) be lost per week for an easy weight loss program.

Adding 15-minute moderate exercise, like walking one (1) mile, to your daily schedule will use-up 100 extra calories per day. (Your body uses approximately 100 calories of energy to walk one mile, depending on your body weight). Maintaining this schedule would result to 700 calorie-loss per week, or a loss of 10 pounds a year, assuming your food intake stays the same.

On the other hand, one extra slice of bread or one extra soft drink a day or any food containing 100 calories, can add ten extra pounds in a year if you don›t increase physical activity.

If you have a lean figure and want to keep it, you should exercise regularly and eat a balanced diet that provides enough calories to make up for the energy you spent. If you wish to gain weight you should exercise regularly and increase the number of calories you consume until you reach your desired weight. Exercise will help ensure that the weight you gain will be lean muscle mass, not extra fat.

22 23

THE DIET CONNECTION A balanced diet should be part of any weight control plan. A diet high in complex carbohydrates and moderate in protein and fat will complement an exercise program. It should include enough calories to satisfy your daily nutrient requirements and include the proper number of servings per day from the “basic four food groups”: vegetables and fruits, breads and cereals, milk and milk products and meats and fishes.

There have been remarkable claims for a various “crash” diet-plans and diet pills. Some of these have very restricted diet-program that resulted to noticeable weight loss in a short time. Majority of this weight loss is water and such a loss is quickly regained when normal food and liquid intake is resumed. These diet plans are often expensive and may by dangerous, because they don't emphasize on lifestyle changes to maintain your desired weight.

Experts recommend that your daily intake should not be below 1200 calories unless you are under a doctor's supervision. Also, weekly weight loss should not exceed two pounds. Diet alone will result to loss of body tissue such as muscle mass in addition to loss in fat.

HOW MANY CALORIES The estimated amount of calorie (energy) used are based on the amount of oxygen consumed during a specific bout of exercise or physical activity for a certain person.

The amount of energy that requires you to move, such as walking or jogging, is greater in heavier people because of their weight. A 150-pound person would use more calories jogging one mile than 115-pound person. Always check energy expenditure charts you use.

Energy Expenditure ChartA. Sedentary Activities Energy Costs Cals/Hour

Lying down or sleeping 90Sitting quietly 84Sitting and writing, card playing, etc. 114 B. Moderate Activities (150 – 350)Bicycling (5 mph) 174Dancing (ballroom) 210Horseback riding (sitting to trot) 246Light housework, cleaning, etc. 246Swimming (crawl, 20 yards / min) 288Tennis (recreational doubles) 312Volleyball (recreational) 264Walking (2 mph) 198 C. Vigorous Activities More than 300Aerobic dancing 546Basketball (recreational) 450Bicycling (13 mph) 612Jogging (10 minute mile, 6 mph) 654Swimming (crawl, 45 yards / min) 522*Hourly estimates based on values calculated for calories burned per minute for a 150 pound (68 kg) person.

Change your attitude toward movement. Instead of considering an extra walk or trip to the files an annoyance, look upon it as an added fitness boost. Look for opportunities to use your body. Bend, Stretch, Reach, Move, Lift and Carry.

These little bits of action are cumulative in their effects. Alone, each does not burn a huge amount of calories. When added together, they can result in a sizable amount of energy used over the course of the day. These will help improve your

muscle tone and flexibility.

Time saving devices eliminate drudgery and are bonus to mankind, but when they substitute too often for a physical activity these can demand high cost in health, vigor and fitness. WHAT KIND OF EXERCISE?Any kind of physical movement requires energy (calories); the type of exercise that uses the most energy is aerobic exercise. The term “aerobic” is derived from the Greek word meaning “with oxygen”. Jogging, brisk walking, swimming, biking, cross-country skiing and aerobic dancing are some popular forms of aerobic exercise.

Aerobic exercises use the body's large muscle groups in continuous, rhythmic, sustained movement and require oxygen for the production of energy. When oxygen combined with food (can come from stored fat) energy is produced to power the body›s musculature. The longer you move aerobically, the more energy needed and more calories used.

Regular aerobic exercise will improve the ability of your heart, lungs, blood vessels and associated tissues to use oxygen for energy production. You will build a healthier body while getting rid of excess body fat.

EXERCISE

EFFECTS OF MODERN LIVING Modern technology from electric can opener to power steering wheel have made life easier, more comfortable and much less physically demanding. One thing is certain; most people do not get enough exercise in their ordinary routines. Our bodies need activity, especially if they are carrying too much fat. Satisfying this need requires a definite plan, and commitment. There are two main ways to increase the number of calories you spend: 1. Start a regular exercise program if you do not have one. 2. Increase the amount of physical activity in your daily routine. The best way to control your weight is a combination of the above. The sum total of calories used over time will help regulate your weight as well as keep you physically fit.

ACTIVE LIFESTYLE Before looking at what kind of regular exercise program is best, let's look at how you can increase the amount of physical activity in your daily routine to supplement your exercise program.

Recreational pursuits such as gardening on weekends, bowling in the office league, family outings, an evening of social dancing, and many other activities provide added exercise. They are fun and can be considered an extra bonus in your weight control campaign.

Add more “action” to your day. Walk to the neighborhood grocery store instead of using the car. Park several blocks from the office and walk the rest of the way. Walk up the stairs instead of using the elevator; start with one flight of steps and gradually increase.

24 25

BENEFITS OF EXERCISE Exercise has many benefits; in addition to a weight control program, it produces physically fit bodies, fun and socialization. We have noted that proper exercise can help control weight by burning excess body fat.

It has two other body-trimming advantages:1) It builds muscle tissues. Muscles use calories faster than body fat.2) It helps reduce inches on the waistline. A firm and lean body look slimmer even if your weight remains the same.

SELF-IMAGE ENHANCED The psychological benefits of exercise are equally important to the weight conscious person. Exercise decreases stress and relieve tension that might lead to overeating. It builds physical fitness which in turn builds self-confidence, enhanced self-image and a positive outlook. When you start feeling good, more likely you make positive changes in your lifestyle that will help keep your weight under control.

Exercise is fun; it provides recreation and offer opportunities for companionship. The excitement and emotional release in participating sports and other activities are boosts to mental and physical health.

HOW TO GET STARTED Hopefully, you are now convinced that to successfully manage your weight you must include exercise in your daily routine.

26 27

In addition to aerobic exercise, supplement your program with muscle strengthening and stretching exercises. The stronger are your muscles, the longer your stamina during aerobic activity and less chances of injury.

HOW MUCH AND HOW FREQUENT?Experts recommend aerobic exercise at least three times a week for a minimum of 20 minutes. Start with 10 minutes, if 20 minutes is too much. Then, gradually progress until you work aerobically for 20-40 minutes. If you need to lose a large amount of weight, increase aerobic workout to five times a week.

It is important to exercise at intensity vigorous enough to increase your heart rate and breathing. How hard you should exercise depends on your age, and your heart rate per minute. The simplest way to determine your target heart rate is by subtracting your age from 220. Then calculate 60 to 80 percent of that figure.

Example: 220 - 50 years (age) = 170 170 x 60% (.6) = 102 Target Heart Rate = 102

Beginners should maintain the 60% level; more advanced can work up to the 80% level. This is just a guide; people with any medical limitations should discuss this formula with their physician.

You can do different types of aerobic activities; like walking one day, bike riding the next day. Make sure you choose an exercise that can be done regularly and you enjoy. The important thing to remember is not to skip too many days between workouts or else the benefits will be lost. If you skip a few days, gradually work back into your regular schedule.

28 29

BRISK WALKING

1. First, check with your doctor. Since you are carrying extra “baggage”, it is wise to get your doctor's permission before embarking on an exercise program.

2. Choose activities that you think you'll enjoy. Most people stick to their exercise program if there is fun, even if it entails hard work.

3. Set aside a regular exercise time. This may mean joining an exercise class or getting up a little earlier every day. Make time for this additional routine and don't let anything get in your way. Planning ahead will help you get rid of

interruptions, such as bad weather and vacation.4. Set short-term goals. Don't expect to lose 20 pounds in two weeks. It took

you sometime to gain weight; it will also take sometime to lose it. Keep a record of your progress and tell your friends and family about your

achievements.5. Vary your exercise program. Change the form of exercise or invite friends to

join you to make your workout more enjoyable. There is no “best” exercise; keep the good once that works best for you. It won›t be easy at the start, but as you begin to feel better, look better and enjoy a new zest for life, you will be rewarded many times for your efforts.

TO KEEP GOING 1. Adopt a specific plan and write it down.2. Keep your goals realistic and frequently remind yourself as you go along. 3. Record your progress (weight loss) and make sure it is updated every 2 weeks.4. Upgrade your fitness program as you progress.5. List down the support and company of your family and friends. 6. Do warm-up and cool down period as part of every workout to void injuries. 7. Reward yourself periodically by buying something special for a job well done.

Getting proper advice from your DOCTOR before you begin an exercise program is important, especially if you are over 50 years, has medical problem or obese.

WALK FOR HEALTHThere›s no doubt about it, walking is good for you. It›s good for your heart, lungs, muscle, bone growth and feeling of wellbeing! Strong scientific evidence now supports the many benefits of walking to our health. Walking will lower your risk of many ailments, from heart disease to osteoporosis.

To get the best out of walking for your health, you are often told to walk briskly. If you are walking briskly, you are not trying to run or just casually strolling, walk as if you were late for an appointment or train.

IF YOU ARE WALKING BRISKLY- You will be breathing deeper than you would normally- Can still hold a conversation- Will experience a warm glowing feeling throughout your body- May start to sweat a bit or a lot depending on how overweight you are- Your heart will start to beat faster- Take more short steps than big steps

30

- Build up the distance that you walk and pace your speed gradually

Note: if you get out of breath, can›t talk at all or finding it difficult to walk, then you are going too fast and should slow down

REMEMBER

- Wear comfortable shoes with thick, flexible soles and good arch support.

- Use light-weight, breathable clothing such as cotton.

- Start with a slower pace walk, as a warm-up to prevent strain or injury.

- Cool-down like stretching for 5 minutes, to prevent cramping before stopping your exercise.

- Keep safety in mind by walking with a partner; carry an identification card; inform someone where you are going.

HEIGHT WEIGHT42-54

HEIGHT157

WEIGHT51-64

147 42-54 157 51-64

150 43-56 160 52-66

152 44-58 162 54-67

155 45-59 165 55-69

157 46-60 168 56-71

160 48-61 170 58-73

162 49-63 173 60-75

165 51-65 175 62-77

168 52-66 178 64-79

170 54-68 180 66-81

173 56-70 183 67-84

175 57-72 185 69-86

178 59-74 188 71-88

180 61-76 190 73-91

183 63-79 193 75-93

WOMEN MEN

NORMAL WEIGHT TABLE

31

33

Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is to increase fitness with less stress than running. Before you start, consult your physician especially if you are over 40 years, has medical problem or obese.

Jogging is an excellent cardiovascular exercise because of its simplicity, adaptability to busy schedules and numerous benefits. These include improved cardio-respiratory health, decreased risk of heart disease, decreased body fat, increased bone strength and improved leg and back muscle endurance.

Appropriate footwear is important for jogging. Choose a comfortable pair of jogging shoes with adequate sole cushioning, good head support, and sufficient mid-sole flexibility.

Always warm-up stretch and cool-down during your jogging session. Begin each session by walking or jogging at a low intensity for 5-10 minutes (warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles. After your exercise session, cool-down by walking at a low intensity for another 5-10 minutes and then stretch the same muscles as before.

For beginners, jog not more than four days a week, with a day of rest between workouts, to allow adequate recovery of the weight-bearing joints, ligaments, and tendons. Each exercise session should last no more than 20-30 minutes for the first 4-6 weeks.

When beginning a jogging program, be more concerned with increasing the number of minutes of the exercise session, before you increase the intensity by increasing your speed.

As you jog be sure to keep your back straight, your abdominal muscles tight and “pump” your arms back and forth. Be sure to breathe regularly through-out the exercise session.

BEWARE OF INJURIES

Jogging is not without risks. Aches and pains maybe felt after jogging. Reducing mileage or icing the affected area is a treatment option. It's impor-tant to know your own body, so you can be alert of a pull or pain that could be an indication of a serious injury.

Sharp pains that last longer than 20-30 minutes could be abnormal. Ankle injuries can cause the ankle to turn black or blue and swell. Consult your physician for severe pains felt on the legs, ankles and feet.

JOGGING

32

34 35

Every day more than 1,000 eye injuries occurred in workplaces worldwide. Seventy percent 70% of the accidents studied resulted from flying or falling objects or sparks striking the eye. These workers were most likely to be wearing eyeglasses with no side shields, though injuries among employees wearing full-cup or flat-fold side shields occurred, as well.

Nearly three out of five work-related eye injuries were not wearing eye protection at the time of the accident. It is estimated that 90% of eye injuries can be prevented through the use of proper protective eyewear.

USING PROTECTIVE EYEWEARYou can guard against eye injury by making sure that you are wearing the appropriate protective eyewear for the particular eye hazards you face. It›s important to remember that regular glasses alone do not offer protection from eye hazards.

Buy glasses that are made of an impact-resistant polycarbonate. Some types of sunglasses can be used as protective eyewear, as long as they have impact-resistant polycarbonate lenses. To be effective, the eyewear must be of the appropriate type for the hazard encountered and properly fitted.

TYPES OF EYE PROTECTIONSafety glasses have lenses that are impact resistant and frames that are far stronger than regular eyeglasses. Side shields on safety glasses help prevent

EYE SAFETY

objects from entering from the side.

Goggles generally offer better protection for the eyes, but best protection is given when worn with face shields. Goggles are impact resistant and are available in tinted lenses. They provide a secure shield around the entire eye area to protect against hazards coming from many directions.

Goggles are required for jobs such as chipping, grinding, sanding, buffing and polishing; face shields may be necessary when performing these tasks.

Face shields and helmets are not in themselves protective eyewear. They are frequently used in conjunction with eye protectors. Full-face shields are often used when you are exposed to chemicals, heat or glare hazards. Helmets are used when welding or working with molten materials.

Maintenance: Eye protection devices must be properly maintained. Scratched and dirty devices reduce vision, cause glare and may contribute to accidents.

EYE SAFETY MEASURES

Use protective eyewear when working with the following: - Welding and grinding metals.- Any chemical, cleaning solvents and detergents.- Charging car batteries. - Operating lawn equipment.- Removing safety guards from power equipment.

HEALTHY COMPUTER ENVIRONMENTCorrect body posture; location of the monitor and keyboard while working at the computer keep employees healthy and productive.

Monitor and Keyboard - The top of the monitor should be slightly below eye level. Your eyes must

look slightly downward when viewing the middle of the screen.- Maintain the distance of the monitor between 22-26 inches from your eyes;

or an arm›s length distance.- Turn the monitor to a 90˚ angle from windows to minimize glare and

reflections.- Tilt the keyboard back 10 degrees so that your wrists remain flat.- Have a space in front of your keyboard to position your hands.- Use a document holder close to the screen.- Position documents/references in front of you to minimize turning your head

while typing.

36 37

OTHER SAFETY MEASURES

- Don't stare directly at a solar eclipse. - Avoid eye infection by not sharing eye make-

up or eye drops. - Use sports-specific eyewear to avoid sports

related accidents. - Never aim a laser pointer into the eye. - Don't allow children to play flying and

projectile firing toys without adult supervision. - Pets (dogs and cats) must have separate

bathroom from children. Deworm pets to prevent parasitism.

- Wash your hands with soap and water after working in the yard, cleaning litter boxes or handling animals.

- Walk; don't run with sharp objects like scissors and pens.

- Use good lighting when reading, writing or browsing the internet.

In case of an Injury, never rub your eyes or attempt to remove a foreign object by yourself.Visit an Eye Doctor immediately to avoid further damage to your eyes.

OFFICE ERGONOMICS

38 39

Body Mechanics

- Keep your neck on a neutral position.- Sit up straight; adjust the chair to give support to your lower back.- Keep arms and elbows relaxed and close to the body.- Make sure that your hands are in line with your forearms.- Use a light keying action.- Use an adjustable chair; feel comfortable with its features and make

adjustments regularly. Make sure that the seat cushion is not too long for you.

- Keep feet flat on the floor or on a footrest.

Exercise at work

- Rest your eyes periodically by focusing on an object 20 feet away. - Stand and stretch your back and arms from time to time.

Some people habitually adopt poor spinal alignment throughout their various postures. This can predispose the spine to pain and injury. The spine should be properly supported along its natural curve, allowing the back muscles to relax. Proper posture and body mechanics help protect your back from pain and injury.

Below are some guidelines on proper lifting techniques and protect your back from injury.

RISK FACTORS FOR BACK INJURY - Bending and straining your back while

lifting an object- Back twisting while holding a load- Slouched sitting- Badly designed chairs or seats- Sleeping in a sagging mattress- Stressful living and working habits- Lack of proper rest- Poor nutrition- Smoking- Obesity

PROPER LIFTING TECHNIQUES - Place your feet apart for good balance.- Bend your knees.- Hold the objects as close to your body as

possible.- Lift smoothly and slowly.- Pivot with your feet; don›t twist the back.- Push rather than pull a load.- Wear shoes with non-slip soles.- Share the load, work with a partner.- Get mechanical assistance for heavy loads.

BACK SAFETY

40

BACK SAFETY

PROPER POSTUREThe spine has three natural curves; it is important to maintain these during activity and rest to avoid undue stress on your back. STANDING- Do not wear high-heeled shoes for prolonged period. - Slightly tighten the abdominal muscles. - Crouch periodically to relax your back.- Do not lock you knees; keep it slightly bent. - Keep feet slightly apart to pass the weight equally on both legs.- Keep work at a comfortable height.

SITTING - Sit-up straight; do not slouch. - Sit close to your work. - Use a chair that supports your back in a slightly arched position.- Place a small pillow or lumbar roll to support your back.- Sit with your feet flat on the floor and your knees below your hips.

SLEEPING- Sleep on a mattress that is firm but not hard. - Do not sleep in one position too long.- Periodically lay on your side with your knees bent. - Place a pillow between knees to prevent twisting.- When getting out of bed, roll on one side and sit-up sideways using your arms.

STRESS MANAGEMENT

WHAT IS STRESS?Stress is the “wear and tear” the body experienced, as we adjust continuously to a changing environment. It has physi-cal and emotional effects and can create positive or negative feelings.

As a positive influence, stress can help us compel to action; it can result in a new awareness and an exciting new perspec-tive. A negative influence can result to feelings of distrust, rejection, anger and depression; it can lead to health problems such as headache, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease and stroke. Studies showed that most illnesses are related to unre-lieved stress.

We experience stress as we adjust to a job promotion, the birth of a child, a new relationship and death of a love one. In adjusting to different life circumstances, this may help or hinder our personal growth depending on how we respond to it.

Can We Eliminate Stress In Our Life?We all thrive under a certain amount of stress. If positive, it adds anticipation and excitement to life. Deadlines, competi-tions, confrontations, frustrations and sor-rows enriched our lives.

Our goal is not to eliminate stress but how to manage it and how to use it to help us. We must look at it, as an opportunity for

41

42 43

personal growth and development. We should recognize the things we can change and those we can't or else it gives us a feeling of “tied up in knots.”

Can We Tell What is Optimal Stress for Us?There is no single level of stress that is optimal for all people. We are all unique individual creatures. As such, what is distressing to one may be a joy to another. Even if we agree that a particular event is distressing, we may differ in our physiological and psychological responses.

A person who loves to move from job site to job site would be stressed in a job that is stable and routine; whereas a person who thrives under a stable condition would most likely be stressed on a job where duties were highly varied. As we age, tolerance to stress varies and changes.

We Can Manage Stress!Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress; there are also various forms of management. All require work towards change: changing the source or changing your reaction to it.

1. Become Aware of Your Stressors; Your Emotional and Physical Reactions. - Determine what events distress you.- What do you tell yourself about these events?- Determine how your body responds to the stress.

2. Recognize What You Can Change. - Can you change your stressor by avoiding or eliminating them completely?- Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?- Shorten your exposure to stress (take a break, leave the physical premises).- Devote your time and energy to make a change (goal setting, time management).

3. Reduce the Intensity of Your Emotional Reactions to Stress. - Work by adopting more moderate views. Put the situation in the right

perspective.

- Try to see the stress as something you can cope with rather than something that overpowers you.- Try to temper your excess emotions. - Do not concentrate on the negative aspects and the “what if's”.

4. Learn to Moderate Your Physical Reactions to Stress.- Slow, deep breathing will bring your heart rate and respiration back to

normal.- Relaxation techniques (exercise, dancing, laughter) reduce muscle tension.

5. Build Your Physical Reserves.- Exercise for cardiovascular fitness 3-4 times a week (walking, swimming,

cycling, jogging).- Eat well-balanced, nutritious meals. - Maintain your ideal weight. - Avoid nicotine, excessive caffeine, and other stimulants. - Take breaks and get away when you can. - Get enough sleep. Be as consistent with your sleep schedule as possible.

6. Maintain Your Emotional Reserves. - Develop mutually supportive friendships/relationships.- Pursue realistic goals that are meaningful to you; rather than goals others

have for you.- Expect some frustrations, failures, and sorrows. - Be kind and gentle with yourself - be a friend to yourself.

44 45

ABOUT SMOKING

If you have tried to quit smoking before and failed, take comfort in the fact that most adult smokers fail several times before quitting successfully. Past failures are not a lesson that you are unable to quit. Instead, view them as part of the normal journey toward becoming a nonsmoker.

The information below will ease your way and help ensure that this is the last time - perhaps the only time - you will ever go through the painful process of quitting. You can do it!

FACTS ABOUT SMOKING

Hurting Yourself - Smoking is as addiction. Tobacco smoke contains nicotine, a drug that is

addictive and can make it very hard, but not impossible, to quit. - Smoking greatly increases your risk for lung cancer and many other cancers. - Decreases your memory recall and may cause memory loss.

Hurting Others - Smoking harms not just the smoker, but also family members, coworkers and

others who breathe the cigarette smoke - called secondhand smoker.- Cigarette smoke is associated with more than 300,000 cases of bronchitis and

pneumonia each year among infants up to 18 months of age,- Secondhand smoke from a parent›s cigarette worsens asthma conditions. - Children of smoking parents are most likely to smoke compared to non-

smoking parents. - Smoking pregnant women are most likely to deliver low birth weight babies.

WHY QUIT?- Quitting smoking makes a difference right away; you can taste and smell food better. Your breath smells good and cough goes away. This happens to men and women of all ages; for healthy people as well as those who already have a disease caused by smoking. - Quitting smoking decreases the risk of lung cancer, heart disease, stroke and other respiratory illnesses.

- Ex-smokers have better health than current smokers; less bronchitis and pneumonia; fewer days of illness and health complaints.

- Quitting smoking saves money. One pack per-day smoker pays $2 a day and expects to save about $700 a year. It appears that the price of cigarettes will continue to rise in coming years, as well as the financial rewards of quitting.

Getting Ready to Quit - Set a date for quitting. If possible have a friend quit smoking with you. - Notice when and why you smoke; try to find the things in your daily life that

you often do while smoking (such as drinking your morning cup of coffee or driving a car).

- Change your smoking routines; keep your cigarettes in a different place; smoke with your other hand; don't do anything else when smoking; think about how you feel when you smoke.

- Smoke only in certain place such as outdoors.- When you want a cigarette, wait for few minutes. Try to think of something

you want to do instead of smoking; you might chew gum or drink a glass of water.

- Buy one pack of cigarette at a time; switch to a brand you don't like.

46 47

On the Day You Quit - Get rid of all your cigarettes. Put away your ashtrays. - Change your morning routine. When you eat breakfast, don't sit in the same

place like the kitchen table. Stay busy.- When you get the urge to smoke, do something else instead.- Carry other things to put in your mouth, such as gum, hard candy, or a

toothpick.- Reward yourself at the end of the day for not smoking. See a movie or go out

and enjoy your favorite meal.

Staying Quit- Don't worry if you are sleepier or more short-tempered than usual; these feelings will pass. - Try to exercise - take a walk or ride a bike. - Consider the positive things about quitting, such as how much you like

yourself as a non-smoker, health benefits for you and your family and the example you set for others around you. A positive attitude will help you through the tough times.

- When you feel tense, try to keep busy, think about ways to solve the problem, tell yourself that smoking won't make it any better, and do something else.

- Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke. - Start a money jar with the money you save by not buying cigarettes.- Let others know that you have quit smoking - most people will support you.

Many of your smoking friends may want to know how you quit. It›s good to talk to others about your quitting.

- If you slip and smoke, don't be discouraged. Many former smokers tried to stop several times before they finally succeeded. Quit again.

- If you need more help, see your doctor.- He may prescribe a nicotine gum or patch to help you break your addiction

to cigarettes.

WE HOPE THAT THIS BOOKLET HELPED YOU TO BE MORE HEALTHY AND SAFE. THIS BOOKLET WILL ALSO HELP YOUR FAMILY MEMBERS TO BE HEALTHY.

THANK YOU FOR READING THIS BOOKLET

SHOULD YOU HAVE ANY COMMENTS OR REQUIRE ANY HELP. PLEASE DON'T HESITATE TO CONTACT HSE&Q DEPARTMENT.

48

Employee Health Road Map

EMPLOYEE NAME:

DIVISION/COMPANY:

EMPLOYEE #: CATEGORY:

DATE: DATE:

Health Recommendations

Diet Plan Food

Aerobic Exercises

Stress Exercises

Streching Exercises

Stress Management

Ergonomics

Others

1-2 months 3-4 months 5-6 months 7-12 months

20% fresh vegeta-bles and fruits, Avoid fried, sweets and salty food.



50-60% fresh veg-etables and fruits, Avoid fried, sweets and salty food.

20 minutes running a day; 20-30 minutes brisk walking a day

20 minutes running a day; 20-30 minutes brisk walking a day

2-10 minutes running a day; 20-30 minutes brisk walking a day

10-20 minutes running a day; 20-30 minutes brisk walking a day

5-10 minutes a day or 2-3 times a week in GYM under pro-fessional supervision




1) Fresh vegetables & fruit before cooked food.2) Deep breathingexercise 5-10 minutes daily.3) Drink 8-10 glasses of water daily.




3-5 minutes a day 3-5 minutes a day 3-5 minutes a day 3-5 minutes a day

healthy lifestyle

Documents