Creating a Healthy Work place

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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
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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

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

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Return on Investment
For every dollar spent on health promotion,

• health care expenses

Source Uni-World Health and Wellness
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The Three Phases of Healthy Lifestyle

• Healthy Eating
• Adequate exercise
• Stress management

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I must confess
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Healthy Eating

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

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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)

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Take Your Portions

• Each meal and snack should consist of
• one low-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.

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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.

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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

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Just Say NO! Know Your Substitutes!
"NO!" Foods Substitute
Sugar Sugar Substitutes (ex. Splenda, Sweet n Low, etc.)
High Fructose Corn Syrup None - read your labels
Fast Food Salads, Grilled Chicken, Lean Roast Beef, etc.
French Fries Apple Slices/Fruit Cup
Mayonnaise Mustard, A-1, Heinz 57, No-Fat Mayo, others
Mayo Based Salad Dressings Italian, French, Vinaigrette Salad Dressings also Fat-Free Dressings
Whole Milk Skim Milk 1 If Necessary
Cheese Fat Free/Low Fat Cheese
Butter "I Can't Believe It Is Not Butter" Spray
Sour Cream Other Low Calorie Sauces or Seasonings
White Bread Whole Wheat Bread
Soft Drinks, Sweet Tea, Coffee w/Sugar and/or Cream, Juices w/Sugar WATER Diet Soft Drinks, Unsweet Tea w/Sugar Substitute, Coffee w/Sugar Substitute and Non-Fat Cream, Sugar Free or Lite Juices (All of these drinks no more than one per day.)
Salt/Sodium Try to reduce as much as possible.
Chocolate/Candy Dark Chocolate/Sugar Free Candy
White Rice Brown or Dirty Rice
Pasta Wheat Pasta
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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.

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Finding a Balance
Calories in Food gt Calories Used Weight Gain
Calories in Food lt Calories Used Weight Loss
Calories in Food Calories Used Weight
Control
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Let us move on
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What is Physical Activity?
Anything that gets you moving!
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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

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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.

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Exercise is Important
Why Dont We Do It
I dont have enough time
I get bored!!
The gym is too intimidating
I Dont Like It!
I am too tired!!
I dont know what to do!
I need to take care of the family
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Making Physical Activity a Part of Your Life.
There are 1440 minutes in every day... Schedule
30 of them for physical activity.
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Components of Fitness?

• 4 Components of Fitness
• Aerobic
• Muscular
• Flexibility
• Body Composition

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Aerobic Fitness
Defined The bodys 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
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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

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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

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Body Composition

• Defined The amount of fat tissue relative to
  other tissue in your body.
• - Your body composition is based not on how
  much you weigh, but rather on how much of your
  weight is fat as opposed to muscle.

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Exercise Your Body Mind

• Yoga, Pilates, Tai Chi
• Reduce Stress
• Increase strength
• Increase Flexibility
• Increase Energy

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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
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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
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• A Few Stretches will Do

Neck, Shoulders and ChestFive-minute Program
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Neck ExerciseHead Tilt

• Sit way back in your chair
• With your head aligned with your body, slowly
  push your ear toward your right shoulderhold for
  five seconds
• Tilt your head left in the same manner and hold
• Repeat three times on each side

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Neck ExerciseChin Tuck

• Slowly tilt your head forward to stretch the
  muscles in the back of your neckhold for 10
  seconds
• Repeat three times

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Shoulder ExerciseShoulder Pull

• Place your arm across your chest with your
  opposite hand on your elbow
• Gently pull your elbow toward your opposite
  shoulderhold for 10 seconds
• Repeat on the opposite side
• Repeat two times

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Shoulder Exercise Back Scratch

• Reach your left hand between your shoulder blades
  until you feel a stretch in the back of your
  upper armhold for 10 seconds
• Change arms and repeat two times

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Shoulder ExerciseOverhead Stretch/Front Stretch

• Interlace your fingers with your palms turned
  upwards above your head while straightening your
  armshold for 10 seconds
• Lower your arms to the front, parallel with the
  floor, your fingers laced with your palms facing
  away from youstretch at shoulder level for 10
  seconds
• Repeat

Step 1
Step 2
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Shoulder ExerciseShoulder Rolls

• Slowly roll your shoulders backward in big
  circles five times
• Repeat with rolls to the front five times

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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 otherhold for 10 seconds
• Repeat three times

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Chest Exercise Chest Stretch

• Stand by your chair
• Clasp your hands behind your back with your
  elbows turned inward
• Raise your arms toward the ceilinghold for 10
  seconds
• Repeat three times

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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
  shoulderhold for 15 seconds
• Repeat on the opposite side

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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 kneeshold for 30 seconds
• Place your hands on your thighs and push your
  upper body to a seated, upright position
• Repeat several times

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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 leghold for 15 seconds
• Repeat with the other leg

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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

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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

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Stages of Change
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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.

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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 doctors recommendations concerning
  medications you may be taking

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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.
  
  

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Healthy Eating Myths
It doesnt 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
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Stressed ?!?
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You Are Not Alone
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Who Wants to Get Rid of All the Stress in Your
Life?
Only One Group of People Have No Stress
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Bcause All Stresses Arent Bad

• Eustress
• Positive stress that results from meeting
  challenges and difficulties with the expectation
  of achievement

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Negative Stress

• Dystress often referred to simply as stress.
  Often results in overload
• Job strain function of workplace demands and
  the control an individual has in meeting those
  demands

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Stress Response
An unconscious mobilization of energy resources
that occurs when the body encounters a stressor.
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Workplace Stress Defined
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Uneasinessand Worry
Feelings ofSadness
Loss ofAppetite
Increase in Energy
Immune SystemSuppression
Alertness andExcitement
IncreasedMetabolism
Loss ofSex Drive
Anxiety andPanic Attacks
High BloodPressure
Depression
Irritability
Diabetes
LoweredResistance
EatingDisturbances
Adapted from Exhibit 7-1 Some Stress-Related
Conditions
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Work-Related Stressors
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Stressor
Environmental conditions that cause individuals
to experience stress
I Hate It!
Get the report Now!
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Consequences of Stress
Individual
Organizational
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Individual Consequences of Stress
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Organizational Consequences of Stress
Some perspective

• Total U.S. corporate profits in 2006 897.6
  billion
• Entire U.S. gross domestic product (the market
  value of the nations goods and services) was
  approximately 13,246 billion in 2006

Adapted from Exhibit 7-4 Managerial Costs of Job
Stress
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Individual Stress Management

• Find jobs that provide a personally acceptable
  balance between demands and control and between
  effort required and rewards.
• Redesign a dysfunctional job.
• Follow the tactics presented in the Managerial
  Advice feature.
• Develop healthy ways of coping.

Exercise
Proper Diet
SupportNetwork
RelaxationTechniques
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Individual Stress Management

• Avoid unnecessary competition
• Recognize and accept personal limits
• Develop social support networks
• Focus on enjoying what you do
• Go easy with criticism
• Take time off

• Exercise regularly
• Practice healthy habits
• Be realistic
• Use systematic relaxation
• Meditate
• Develop and use planning skills
• Simplify your life Delegate
• Take one thing at a time

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Reframing

• Change the way you look at things
• Forget powerlessness, dejection, despair, failure
• Stress leaves us vulnerable to negative
  suggestion so focus on positives
• Focus on your strengths
• Learn from the stress you are under 
• Look for opportunities
• Seek out the positive - make a change

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Time Management

• Make a list
• What MUST be done
• What SHOULD be done
• What would you LIKE to do
• Cut out time wasting
• Learn to drop unimportant activities
• Say no or delegate

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Change Your Behavior

• Be assertive
• Get organized
• Ventilation
• Humor 

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Organizational Stress Management

• Increase individuals autonomy and control
• Ensure that individuals are compensated properly
• Maintain job demands/requirements at healthy
  levels
• Ensure that associates have adequate skills to
  keep up-to-date with technical changes in the
  workplace
• Increase associate involvement in important
  decision making
• Improve physical working conditions
• Provide for job security and career development
• Provide healthy work schedules
• Improve communication to help avoid uncertainty
  and ambiguity

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Find a Balance

• When organizations provide on-site daycare
  facilities, they are filling a needed role in
  parents lives, and making it easier for parents
  to attend to their job demands rather than worry
  about child-care arrangements.

• When employees expect organizations to provide
  child care, they are shifting their
  responsibilities to their employers, rather than
  keeping their family needs and concerns private.
  Moreover, its unfair to give child-care benefits
  when not all employees have children.

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Keys to success
Assess
Plan
Engage
Measure
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Believe
anything is possible!
THANK YOU
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If you ask them you may be fool for a while,
butIf you do not ask them you remain fool for
life time