6/15/2012

1

Murray L. Harber WebMD Wellness Coordinator 601-497-1894 mharber@webmd.net

Participants will learn about the need for offering healthy options during meetings, trainings, and classes

Participants will learn ways to support health during meetings, trainings, and classes

Participants will leave with resources they can use to promote health during group events

6/15/2012

2

Health costs continue to escalate Productivity drains occur when health

decreases Health risks and conditions are key drivers Lack of support for healthy behavioral

support in the workplace environment New research on sitting as a risk factor

6/15/2012

3

What Researcher's Say For people who sit most of the day, their risk of heart attack is

about the same as smoking” ~ Martha Grogan, cardiologist, Mayo Clinic

Today, our bodies are breaking down from obesity, high blood pressure, diabetes, cancer, depression, and the cascade of health ills and everyday malaise that come from what scientists have named sitting disease … Every two hours spent just sitting reduces blood flow and lowers blood sugar, increasing the risk of obesity, diabetes and heart disease.” ~ James A. Levine, MD, Ph.D

Prolonged sitting should be considered within occupational health and safety policies and practices just like other elements of posture.” ~ British Journal of Sports Medicine

Sitting increases risk of dying of cardiovascular disease

Mortality risk from all causes is higher among people who sit most of the day compared to those who sit infrequently

Risk of metabolic syndrome is dose-dependent and related to screen time

Sitting time is a predictor of obesity

6/15/2012

4

6/15/2012

5

Research shows a link with health and learning in academic and corporate settings

Increase access to health foods before and during learning activities

Expand opportunities for physical activity before, during, and after learning activities

Provide ongoing education on health, food, and physical activity

AGENDA OF ACTIVITY/DAY

1. Set up and pre-training activity

2. Starting off 3. During 4. End or after Session

HEALTHY ACTIVITIES

1. Warm up and prepare area for activity and nourishment

2. Activate posture and warm up

3. Include water, healthy foods, and movement breaks

4. Deep breathing & Visualization

6/15/2012

6

Issues Solutions

Results of Poor Posture Joint dysfunction Forward head posture Rolled shoulders Reduced arm swing Pelvic anterior rotation Increased lumbar curve Hip flexion Knees hyperextensions Injuries from Poor Posture Headaches Upper back pain Shoulder, arm, and wrist pain Thoracic outlet syndrome Low back pain Knee pain Hamstring strains Piriformis syndrome

Recommendations Warm-up Use good ergonomics Get up from sitting and take breaks Postural relief position Stretch Sit less at home, work, and play Be physically active Postural Relief Position Contract pelvic floor like your are stopping a stream of urine Squeeze butt like your are cracking a walnut Brace your abdomen as if you are going to take a punch Chin back Palms forward, wrists back, elbows back, and shoulders relaxed Squeeze shoulder blades together holding for 10 seconds, three times an hour

The Chair Stable and comfortable with easy movement Adjustable seat height Feet flat on floor Thighs parallel to ground Arm Rest that allows for good posture Forearms parallel to the ground Wrist neutral A lumbar support might help maintain good posture A footrest might help reduce low back strain

The Desk Appropriate height Appropriate size Organized and arranged with frequently used items within reach Avoid bending and twisting

Your Posture Sit tall but relaxed Ears over shoulders over hips Feet flat on floor or on a footrest Avoid leaning and slouching Turn your whole body rather than twisting Perform posture relief position during day Stand, move, and take an activity break

Sitting is Harmful to Your Health People who sit for long periods of time have an

increased risk of disease. (British Journal of Sports Medicine)

Even when adults meet physical activity guidelines, sitting for prolonged periods can compromise

metabolic health. (University of Queensland, Australia)

The Computer Monitor at eye level, directly in front of you Mouse within comfortable reach A trackball or touchpad may help avoid repetitive motion injuries Consider contoured or curved keyboards and wrist pads to reduce strain Lean keyboard “Hot Keys”

6/15/2012

7

Standing Stand tall and maintain the curves Avoid slouching Place a foot on a low stool to change positions Avoid leaning over to read; bring material up to you Go for brief walks and stretch Lifting and Carrying Keep it close, keep the curves Lower abdominal and pelvic floor activation Be able to see over objects Bend knees, keep back straight, lift with legs Use equipment or get help if object is too heavy Use golfer’s lift for light items

Issues

Recommendations Get up and move one or twice per hour Take walks and schedule walking meetings Use an exercise ball instead of a chair Stand when you can Work in good posture and apply sound ergonomic principles Reduce screen time (TV & computer) at home Avoid Slips and Falls Be aware of your environment Keep walkways clear Close drawers all the way Use stepladders instead of chair to reach high objects Report hazards Wear appropriate shoes and clothing Practice your balance

Solutions

http://www.co.hennepin.mn.us/files/HennepinUS/Human%20Resources/Hennepin%20County%20Employees/Benefits%20for%20Current%20Employees/Health%20&%20Wellness%20NEW/Move%20More/10%20Minutes%20of%20Health/10%20minofhealth4NEW.swf

6/15/2012

8

Fruits and Vegetables contain antioxidants and prevent cognitive decline. And citrus fruits stimulate brain activity.

Omega-3 Foods play a major role in behavior and cognition. Foods include mackeral, sardines, tuna, salmon, flax seed, walnuts

Whole Grains important source of fuel for the brain.

Dairy products reduce brain decline Smells and Tastes – peppermint, cinnamon,

basil, lemon, and rosemary

Water

Yogurt Fruit Nuts

Grain Bars Cheese &

Crackers

6/15/2012

9

Serve low-calorie, low-fat, and low

salt/sodium foods.

Serve whole grains, fruits and vegetables whenever possible.

Serve small portions: cut items in halves or quarters.

Serve milk (fat-free or 1%), 100% fruit or vegetable juice, water or iced tea (unsweetened) instead of soft drinks.

Registration forms should provide space to indicate food allergies or dietary restrictions.

Provide pitchers and bottles of water.

Web Source: http://msdh.ms.gov/msdhsite/_static/43,5269,277.html

Build movement into the day, switch tables, grouping of participants, standing

Include active breaks before a general break

Stretch break

Walking to a location

Play some music and dance around

After lunch, add some movement, eat some peppermint, and get them to stand and sit

6/15/2012

10

It is our responsibility to offer healthy choices during meetings, trainings, classes

Providing healthy foods and intermittent activities are easy and simple to provide

Supporting and promoting workplace wellness initiatives and ideals will help in building a healthy workplace

It is up to you to change the conversation

Murray L. Harber WebMD Wellness Coordinator 601-497-1894 mharber@webmd.net