Creating a Healthy Work place

1. The overall health and potential of our business is directly tied to the health and happiness of our employees Employees Well Being Week BRAC EPL Investments Limited Creating a Healthy Work place Speaker Dr. Syed Ghulam Mogni Mowla Assistant Professor of Medicine Dhaka Medical College DMCH

2. What is wellness? Perspectives on Wellness: • Physical – fitness, nutrition, medical self-care • Emotional – stress management, depression, crisis care • Social – community, family, friends, co-workers • Intellectual – educational, career development, achievement • Spiritual – love, hope, charity • Occupational – safe, nurturing worksite environment Source: Am.J of Health Promotion & National Wellness Institute

3. Why?Medical impacts of poor lifestyle choices 91% 82% 71% 70% Stroke Cancers Heart disease Diabetes Source: U.S. Department of Health and Human Services/Kaiser Permanente

4. Higher health care costs Higher injury rates More health insurance claims More days missed due to illness Higher turnover rates Less productive Unfit employees

5. $3 - $6 Return on Investment health care expenses: For every dollar spent on health promotion, Source: Uni-World Health and Wellness

6. The Three Phases of Healthy Lifestyle • Healthy Eating • Adequate exercise • Stress management

7. I must confess

8. Healthy Eating • Diets are temporary • If you want to lose weight and keep it off you must change your lifestyle • “Healthy Eating Lifestyle”!

9. Healthy Eating… • Eat more to lose weight! You should be eating five to six small meals a day • The six meals you will be having are: • breakfast • mid-morning meal/snack • lunch • mid-afternoon meal/snack • dinner • evening meal/snack (Not after 9pm, if possible)

10. Take Your Portions • Each meal and snack should consist of: • onelow-fat/lean protein food • one good carbohydrate. • A green vegetable should be included in at least the lunch and dinner meal, but can be included in more during the day.

11. Healthy Eating - Beverages Drink your WATER!! Never drink your calories!!! • You should be getting ZERO calories and ZERO sugar from your main beverage! • Make sure it is unsweetened tea and then add a sugar substitute. • If you absolutely have to have a soft drink, drink a diet soda instead of regular.

12. “Free Day” • Believe it or not, it is good to have one free day in a week • Eat what and how much you want • Try not to make it too, too much though • By having a “free day”, you are actually helping your body loose weight. • It is also a psychological benefit

13. Just Say “NO!” Know Your Substitutes!

14. Calorie Counting • Body weight ×15 • That gives you your maximum total calorie intake/day • Reduce 500 calories a day = 1 pound lost per week. Reduce by 750 calories a day = 1.5 pounds lost/week • Remember a body needs a minimum of 1000 to 1500 calories a day (depending on body build and muscle mass). • Do not reduce your calorie intake to less than the minimum your body needs. • Re-calculating your body weight formula.

15. Finding a Balance Calories in Food > Calories Used = Weight Gain Calories in Food < Calories Used = Weight Loss Calories in Food = Calories Used = Weight Control

16. Let us move on…

17. What is Physical Activity? Anything that gets you moving!

18. Benefits of Physical Activity • Helps people achieve and maintain a healthy weight • Reduces feelings of stress, anxiety & depression • Builds and maintains healthy bones, muscles & joints • Boosts energy level • Improves quality of sleep • Physical Activity Reduces the risk of • Dying from heart disease or stroke • Developing high blood pressure, cholesterol & diabetes • Developing obesity • Developing osteoporosis – exercise builds strong bones & muscles

19. How Much Exercise Do I Need? • U.S. Surgeon General, CDCP, American College of Sports Medicine recommends: • Minimum of 30 minutes • Moderate-intense physical activity • Most days of the week.

20. Exercise is Important… Why Don’t We Do It I don’t have enough time I get bored!! The gym is too intimidating I Don’t Like It! I am too tired!! I don’t know what to do! I need to take care of the family

21. Making Physical Activity a Part of Your Life. There are 1440 minutes in every day... Schedule 30 of them for physical activity.

22. Components of Fitness? 4 Components of Fitness: • Aerobic • Muscular • Flexibility • Body Composition

23. Aerobic Fitness Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate. Some of these activities include: - Jogging - Walking - Cross-country skiing - Bicycling

24. Muscular Fitness Defined – The strength and endurance of your muscles. Benefits: • Improve performance • Injury prevention • Improves body composition • Improves self image Some activities include: - Weight Lifting - Push-Ups

25. Flexibility Defined – The ability to bend joints and stretch muscles through a full range of motion. Some activities include: - Stretching (Sit & Reach) - Warm-up & Cool-down

26. Body Composition Defined – The amount of fat tissue relative to other tissue in your body. - Your body composition is based noton how much you weigh, but rather on how much of your weight is fat as opposed to muscle.

27. Exercise Your Body & Mind Yoga, Pilates, Tai Chi • Reduce Stress • Increase strength • Increase Flexibility • Increase Energy

28. Ok, Now What? • Create an Action Plan: • Decide what you want (your goal) • Visualize achieving this goal • Write it down • Include details • Reread it often • Reward yourself “There is no easy way out. If there were, I would have bought it. And believe me, it would be one of my favorite things.” Oprah Winfrey

29. Sitting disease Did you know sitting for long periods of time increases the risk of: • Contracting diabetes by 7% for every 2 hours of sitting per day. • Acquiring metabolic syndrome (in women) by 26% for every hour spent sitting. Source: Medicine Science Sports Exercise/British Journal of Sports Medicine

30. A Few Stretches will Do Neck, Shoulders and Chest:Five-minute Program

31. Neck Exercise:Head Tilt • Sit way back in your chair • With your head aligned with your body, slowly push your ear toward your right shoulder—hold for five seconds • Tilt your head left in the same manner and hold • Repeat three times on each side

32. Neck Exercise:Chin Tuck • Slowly tilt your head forward to stretch the muscles in the back of your neck—hold for 10 seconds • Repeat three times

33. Shoulder Exercise:Shoulder Pull • Place your arm across your chest with your opposite hand on your elbow • Gently pull your elbow toward your opposite shoulder—hold for 10 seconds • Repeat on the opposite side • Repeat two times

34. Shoulder Exercise: Back Scratch • Reach your left hand between your shoulder blades until you feel a stretch in the back of your upper arm—hold for 10 seconds • Change arms and repeat two times

35. Shoulder Exercise:Overhead Stretch/Front Stretch • Interlace your fingers with your palms turned upwards above your head while straightening your arms—hold for 10 seconds • Lower your arms to the front, parallel with the floor, your fingers laced with your palms facing away from you—stretch at shoulder level for 10 seconds • Repeat Step #1 Step #2

36. Shoulder Exercise:Shoulder Rolls • Slowly roll your shoulders backward in big circles five times • Repeat with rolls to the front five times

37. Chest Exercise: Hands Behind Head • With your fingers interlaced behind your head, your elbows straight out to the sides and your upper body aligned, pull your shoulder blades toward each other—hold for 10 seconds • Repeat three times

38. Chest Exercise: Chest Stretch • Stand by your chair • Clasp your hands behind your back with your elbows turned inward • Raise your arms toward the ceiling—hold for 10 seconds • Repeat three times

39. Back Exercise – Torso Twist • Cross your right leg over your left(if comfortable) and rest your left forearm on the outside of yourright thigh • Apply slow steady pressure with your left forearm against your thigh, twisting your upper body right • While holding the stretch, look over your right shoulder—hold for 15 seconds • Repeat on the opposite side

40. Back Exercise – Back Stretch • Sit all the way back in your chair • Lean forward from the waist, placing your chest on top of your thighs • Rest your hands in front of your feet and put your head between your knees—hold for 30 seconds • Place your hands on your thighs and push your upper body to a seated, upright position • Repeat several times

41. Leg Exercise – Calf Stretch • Using a stable chair or desk for support, stand with your body weight over your left leg • Extend your right leg in front of your left with your foot flexed (heel extended, toe up) • Lean forward slightly from the waist until a slight tension is felt in the back of your upper right leg—hold for 15 seconds • Repeat with the other leg

42. Leg Exercise – Ankle Rolls • Using a stable chair or desk for support, lift your right foot from the floor and rotate it eight times to the right and then the left. • Repeat for your left foot

43. Leg Exercise – Side Bends • Place your arms at your sides • Bend to the left side while sliding your left hand down your leg(try not to lean forward or back); hold for 15 seconds • Repeat on the right side

44. Stages of Change

45. Final Tips For Being More Active • Walk during lunch • - get a group that will walk with you • Take a quick speed walk during a break • Stand up stretch and move around at least once a hour • Use the restroom on another floor. • Take the stairs instead of the elevator • Park the car farther away from your destination. • Keep small hand weights or ankle weights at your desk, if possible.

46. Exercise Safely and Wisely • Drink extra water • Always warm-up & cool-down before and after your workout • Wear comfortable clothing • Pay attention to any discomfort you may feel during exercise • Follow your doctor’s recommendations concerning medications you may be taking

47. Pre-participation Checklist YES NO • Has a doctor ever said you have heart trouble? ___ ___ • Do you suffer frequently from chest pains? ___ ___ • Do you often feel faint or have spells of severe dizziness? ___ ___ • Has a doctor ever said your blood pressure was too high? ___ ___ • Has a doctor ever told you that you have a bone or joint problem, such as arthritis, that has been or could be aggravated by exercise? ___ ___ • Are you over age 65 and not accustomed to any exercise? ___ ___ • Are you taking any prescription medications, such as those for heart problems or high blood pressure? ___ ___ • Is there a good physical reason not mentioned here that you should not follow an activity program? ___ ___ **If you answer “yes” to any question, we advise you to consult with your physician before beginning an exercise program.**

48. Healthy Eating Myths It doesn’t matter what I eat as long as I do lots of exercise. Wrong! Exercise is good for you, but it still matters what you eat. Eating the right foods means we can learn better and exercise better too! Back to Introduction

49. Stressed ?!?

50. You Are Not Alone 26-40% of Americans find their work to be very or extremely stressful. THE GALLUPPOLL 35% of respondents – somewhat or completely dissatisfied with job-related stress 25% of people believe their jobs are the most stressful part of their lives