Desk-ercise

Moderated By:Jill Micklow

Wellness ConsultantAssurance

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Desk-ercise

Wednesday, February 25TH, 2015

ADVOCATE AT WORKSharon Godlewski, MA

Sponsored by:

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Agenda • Sedentary jobs and the obesity crisis-

the cost of too much sitting• Recommended exercise and why it is

not enough• Workplace solutions for better health

– Ergonomics, nutrition, and small lifestyle changes for a big difference

• Desk-ercise cardiovascular, strength, and flexibility demonstrations

• Points to remember

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Sedentary Jobs & the Obesity Crisis

Sedentary Jobs+

Unhealthy Eating Behavior+

Lack of physical activity=

Rise of Obesity, Diabetes, Metabolic syndrome,

Cardiovascular disease & Cancer

The Average American:

-Is sedentary for 60% of their day

-Sits for 6 hours per day, on average (more for those who work at a computer station)

-Sedentary is the norm, exercise is the intervention

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Costs of Sedentary Lifestyle

• Sitting for long periods of time is linked to:

– Obesity – Metabolic syndrome — a

cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.

– Risk of death from cardiovascular disease and cancer.

• Approximately 20% of private industry jobs today in America require a moderate level of physical effort, compared to 50% five decades ago

• US authorities advise their citizens to do at least 150 minutes of moderate intensity physical activity each week, or 75 minutes of vigorous exercise. Only about 5% of Americans do this.

• More than one-third of U.S. adults (34.9%) are obese

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Costs of Sedentary Lifestyle

• Decrease in bone mineral density• Increased risk of heart disease-

increased blood pressure, decreased diameter of arteries

• Shorter life span- studies in the United States have associated a sedentary lifestyle with risk of early death (independent of risk factors such as smoking, blood pressure, waist circumference)

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Why Exercise is Not Enough• Sitting too much is harmful even if you get the

recommended amount of exercise• A study involving over 100,000 US adults

concluded that those who sit for more than 6 hours per day had up to a 40% greater risk of death in the next 15 years than those who sit for less than 3 hours per day (Chris Kreffer, Huntington Post)

• “Active Couch Potato” – can even categorize those who exercise 30mins/5 days per week – If you commute by car to work, have a desk job, and

watch a few hours of TV per night, it is easy to see how you can be sitting for the vast majority of your days

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Solutions: Implementing a Healthier Lifestyle at Work

• Basic office ergonomics- bring the science of comfort to work and prevent common workplace injuries

• Little changes in your work routine that make a big difference

• Better nutrition at work • Desk-ercise cardiovascular and strength training

demonstration• Desk-ercise flexibility demonstration

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What is Ergonomics?

• The word "Ergonomics" comes from two Greek words "ergon", meaning work, and "nomos" meaning "laws".

• To put this in simple terms it is basically the science of comfort.

• the branch of engineering science that studies the relation between workers and their environments

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Why Office Ergonomics?• A properly set up work station = a healthy, happy, productive

employee• Overuse injuries are felt all day regardless of position such as riding in

a car, sleeping, watching TV and/or working.• Financial cost of an injured employee affects both the employee ie:

reduced income while on medical leave, and increased claims for the employer.

• Increase in Health care costs both for the employee (ie: reduced income when on medical leave) and the employer

• Ergonomic injuries are preventable – most common being Carpal Tunnel Syndrome. Repetitive use of wrist, fingers, or hand is constantly used for repetitive motions such as twisting, abnormal bending.

• Office staff spend a majority of their time behind a desk in the same position.

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Work Area Comfort• Become familiar with chair adjustments. • Adjust seat height so feet are flat on the floor or

footrest; knees are bent at right angles and thighs are horizontal to floor. Adjust seat pan tilt so hips and tops of thighs are at right angles or greater.

• Arms rest positions –armrests should be out of the way while typing, but may provide support during other activities (i.e. phone use, meetings, etc.).

• Eye to screen distance should be 16-25 inches.• Viewing area of monitor 10-20 degrees below

horizontal eye level.• Take eye breaks – turn focus to 10 feet away for 10

seconds every 10 minutes.• Change of pace – get up and move around every 2

hours; body is built for movement.

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Keyboard and Mouse• Position elbows at 90 degrees; adjust keyboard in

horizontal line or slightly downward.• Tilt- adjust tilt of keyboard so wrists are straight.• Do not use wrist rests when typing; only while resting.• Use light touch when typing.• Mouse placed close to keyboard.• Smooth Surface edges – stretch hands regularly.

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Comfort- Healthy Posture At Work

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Lifestyle Changes at Work

• Nutrition– Large part of the equation when it comes to

maintaining or losing weight and feeling better– Challenges: work events or celebrations offering

unhealthy food choices, restaurant/cafeteria or fast food eating, vending machines, “quick” solutions for a fast-paced working environment

– Processed foods high in fat, sugar, salt most readily available in the work place

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Nutrition

Calories in > calories out = weight gainCalories in < calories out = weight lossCalories in = calories out = weight control

Calories In vs. Calories Out

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How do you lose one pound?

– Calorie deficit of 3500 total calories

– Combination of exercise and diet is best• Creates balance• No extremes of under eating or over exercising

– 500 Calories x 7 days = 3,500 calories– 250cals from food– 250cals from exercise

Nutrition and Weight Management

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Nutrition Basics

Fats - No more than 30% of your diet

Carbohydrates – 45-65% of your diet

Proteins – 15-30% of your diet

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Nutrition- Healthy Choices for the Workplace

• Fat– Unsaturated fats: avocado, unsalted nuts

• Protein– Choose more lean means and vegetable proteins,

less red meat (contains saturated fat)– Chicken, fish, lentils, beans

• Carbs – Cutting carbs is NOT a safe diet plan, your body

needs carbohydrates for energy. – Choose fruits, veggies, 100% whole wheat products– TIP: choose products that are also high in fiber

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• Be prepared- keep healthy snacks at work to more easily avoid temptation

• Pack meals ahead of time, keep in the refrigerator at work

• Restaurant/Cafeteria eating– Look for words: baked, broiled, grilled, poached,

roasted, steamed, stir-fried– Avoid: rich, creamy, fried, battered– Pass on “extras” or “loaded” and ask for sauces or

dressings on the side – Look at menu options ahead of time, have a “game

plan”

Nutrition- Healthy Choices for the Workplace

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Lifestyle Changes at Work• Walk or bike to work when possible• When it is an option, bring meetings

outside of conference rooms• Take the longer route when in need of a

restroom break or a refill on coffee/water

• Have in-person conversations with your colleagues in place of an e-mail as often as you can

• Replace your office chair with a stability ball (ensure proper posture)

• Desk-ercise- cardiovascular, strength, and flexibility training throughout the day

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Exercise Recommendations

Cardiovascular: 3-5 times per week

Strength: 2-3 days per week, at least one day of rest in between days

Flexibility: Daily!

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CALORIES BURNED IN 30 MINUTES

100 lbs 120 lbs 140 lbs 160 lbs 180 lbs 200 lbs 220 lbs 240 lbs

WALKING(slow – 2 mph) 61 74 89 101 114 127 140 153

WALKING(moderate – 3 mph) 91 108 129 143 160 180 196 213

WALKING(fast – 4 mph) 118 140 161 186 210 235 257 278

Exercise at Work- Cardio•Making an effort to walk more at work is an easy way to fit in exercise

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Target Zones for Pedometer

Low activity 5,000-7,500 steps/day

Somewhat active 7,500-9,999 steps/day

Active** 10,000-12,500 steps/day

Very Active 12,500+ steps/day

**Aim for 10,000 steps in a dayThat’s about 5 miles ≈2,000 steps per mile

Exercise at Work- Cardio

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Exercise at Work- Cardio

(1) Run in place

(2) Jumping jacks

(3) “Burpee break”

(4) Mountain climbers

(5) Split squat jumps

(6) Gait swings

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Exercise at Work- Strength

(1) Wall sit-glutes, quads

(2) Chair squats + shoulder press- glutes, quads, hamstrings

(3) Swivel chair pull-back, biceps

(4) Modified/regular push ups-chest, biceps, triceps, abs

(5) Front/Back Lunges-quads, hamstrings

(6) Calf Raises

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Exercise at Work- Strength

(7) “Secret hand shake”-upper back, shoulders, biceps

(8) Leg Extensions-quads, hamstrings

(9) “Desk dip” or tricep extension

(10) “Desk chair swivel” -obliques

(11) Seated Crunches-upper/lower abs

(12) Incline or decline Plank

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Exercise at Work- Flexibility(1) Side bend, shoulder stretch

(2) Single leg hamstring stretch-use chair or desk for deeper stretch

(3) Quad stretch

(4) Figure-4 stretch

(5) Chest stretch

(6) Back stretch

(7) Triceps stretch

(8) Wrist stretch

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Recommendations for the Workforce• Spend 5 minutes warming up and stretching the body to

prepare for the workday• Take a 5-10 min. break mid-way through the 1st 4 hours

of shift, and again mid-way through the 2nd 4 hours of shift.

• Make sure workstation is adjusted to fit the employee.• If you are currently having pain, follow up with

physician.• Drink plenty of water- 1oz for your weight in kilograms• Conduct head/neck/hand/back stretches regularly.

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