Retail & Support ServicesFebruary 2015

Taking steps to prevent a fall when carrying

During the last few months, there have been a number of minor injuries, all of which could have been much worse than they were. Some were on stairs, others were on flat surfaces. All of them involved people who work in our offices, and every one of the incidents had one common feature – their hands were full.This meant that the individual wasn’t able to hold the handrail when walking up or down the stairs, or put their hands out to break their fall when they slipped or tripped.

• Every year there are over a 1000 major injuries involving steps and stairs in the UK.

• A slip or trip on stairs can result in a serious injury.• When you’re carrying things, you’re much less likely to see a hazard

on the floor, and if you lose your balance, you’re more likely to fall.

• Even when walking on a flat surface you can still slip or trip and cause yourself harm.

• An obstruction as small as 5mm is enough to cause the average person to stumble or trip.

Think – when carrying;• Do I have a good grip on the handrail when on

the stairs?• Can I break my fall if I slip or trip?• Should I make two trips to ensure I get there

safely?

Retail & Support Services

New year new you?Did you know that January sees the highest volume of gym memberships across the UK, followed by the highest volumes of cancellations in February and March. But staying healthy and fit doesn’t mean that you have to become the next Mo Farah or Arnold Schwarzenegger!

1. Take time to breathe. Inhale as big as you can so that your chest and diaphragm get very large. Exhale slowly letting all the air out of your lungs. Repeat for two minutes, or the duration of one song on the radio.

• The goal of this exercise is stress-reduction. It is important to exaggerate the breath and stop before you get too relaxed.

2. Exercise your eyes for one minute. Allow your eyes to dart back and forth between your mirrors, or from side to side and up and down if you are on a bus or in the office. This will help you to be alert and avoid eye strain.

3. Keep your core strong. Tuck in your pelvis and engage your lower abdominal muscles. Then, engage your upper abs and move your ribcage slightly toward your hips.

• Hold for 10 seconds and rest for 3 seconds, but breathe through the entire exercise. Repeat 8 to 12 times or until your muscles start to become tired.

Have fun and go out walking with friends or family. Keeping up a conversation while walking briskly improves your lung function, increase back strength whilst reducing the risk of high blood pressure and heart disease. Or try these five simple exercises which can be done sat at your desk or before you go out to your first job.

Take a hike. Taking 20 minutes each day for a brisk walk will warm all your muscles up and increase your heart rate, lower cholesterol and relieve stress. It’s also a great way of exploring the local area and there’s no need to get prepared to go to the gym or take the time to have a shower.

Keep it simple Just 20 minutes of exercise can help you live longer!

4. Toning your biceps! You don’t need weights to get your biceps pumping. Straighten your arms as far as you can. Clench your fists palms facing up, and tense your arms fully, keeping your arms tense “curl” them slowly to just short of your shoulder. Take 10 seconds to raise and lower for each rep, do this 10 times. – This works equally as well for leg muscles!!

5. At your desk – even on a call. Grip the desk with both hands – shoulder width apart, and try to push your hands toward each other for 3 seconds, as if you are crushing the desk. Rest and then grip the desk again and try to pull your hands away from each other for 3 seconds. Repeat 10 times. Or until your muscles are tired

February 2015