CREATING A HEALTHY WORKING ENVIRONMENT

TIME is valuable!! Who has time to exercise?? You know you are too busy when...

Ways to fit exercise into your workday-- park a little further away get a headset or use your cell phone and stand, walk or move while you talk on the phone have a meeting on the run use the stairs get up and walk to deliver a message or document take a break each hour to stand, stretch and walk around if your office is near a gym or has a fitness center, use it make appointments with yourself to walk around the block or up two flight of stairs tell your boss what you’re doing—don’t just disappear to exercise.

Prevent Terminal Illness Look at your office environment— POSTURE WORK STATION

POSTURE ears directly above shoulder upper back slightly reclined or vertical, shoulders relaxed elbows at the side aligned with ears, shoulders & hips forearms are relatively flat and wrists are straight low back slightly arched with natural curve of the spine thighs horizontal, knees at same level as hips feet resting comfortably supporting weight of legs

WORK STATION viewing distance ” monitor placed at or below eye level document holder next to monitor independent height adjustable keyboard surface height adjustable chair with lumbar support sufficient thigh clearance and leg room under surfaces footrest if necessary

OFFICE ENERGY BOOSTERS Awakens muscle groups such as abs, arms, legs & most importantly heart & mind By activating abdominals and stretching back, you realign the spine and improve circulation With improved circulation comes better attention to detail and mental focusing Increased blood flow also helps clear your head and release pleasure chemicals, such as serotonin, improves your mood

OFFICE ENERGY BOOSTERS Breath easily Relax Tune into your body Focus on the muscle being stretched Feel the stretch Don’t bounce

Let’s try it! Breathing/centering

Let’s try it! Head & Neck - look over right/left shoulder - ear to shoulder (may use hand to assist) - round head/neck—front half only - place both hands behind head, gently look down

Let’s try it! Arms & Shoulders - place arms above head, lace fingers, palms facing up, try to keep shoulders down - take arms out to side, focus on shoulders moving down and back - modified eagle: place arms in front of you, cross one arm under the other and touch palms of hands together - bring one arm behind you, gently grab forearm with other hand - place both arms behind you and clasp forearms or elbows

Let’s try it! Hands & Wrist - place arms in front of you. Gently rotate wrists both clockwise and counterclockwise - touch fingertips together in front of you, elbows bent; gently apply pressure to fingers, pressing them back toward the back of the hand - with arm in front of you, face palm of one hand away from you, fingertips up; with other hand, gently pull fingertips toward you - with arm in front of you, face palm of one hand away from you, fingertips down; with other hand, gently pull fingertips toward you

Let’s try it! Chest/Torso - place arms above head, interlace fingers, index finger pointing up. Gently lean toward one side to lengthen the side of the torso - bring both hands behind the head (fingers may or may not be interlaced). Gently arch back, elbows moving behind you, hold; then gently round forward, elbows moving together in front of you - gently turn body to one side, rotating at the navel; use the arm of the chair for gentle leverage

Let’s try it! Hips - sit on edge of chair and rest one foot over thigh, knee out to the side; place hands on desk and gently lean forward - sit on edge of chair and rest one foot over think, knee out to side; with chair pushed away from desk, gently lean forward - sit on edge of chair and place feet wide apart; lean forward

Strength Moves Upper body push/pull Tricep dips Abdominals Lower body push/pull Hip flexion/knee extension

STANDING EXERCISES Chair squat Desk push up Calf stretch Warrior I Table top Hip flexion/extension

QUICK BURSTS!! Stairs Jump rope Sit & get fit!!

Don’t miss a chance to exercise! Resources (see Stretching in the Office by Robert and Jean Anderson); download free 30 day stretchware demo National Institutes of Health Ergonomics page Government Links Environment, Health and Safety at UNC- Occupational, Safety and Health Administration- (Go to ergonomics section) Duke University Ergonomics- Yale University Ergonomics- Office Ergonomics University of North Carolina at Chapel Hill- It all starts with you!

QUESTIONS? Don’t put off till tomorrow what you can do TODAY!