Sibley

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A Healthier New You!
Sibley Associates Inc Charlene Couture MSc.
Erg. HBSc. H.K.

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The Paradox.
Working Healthy

• Often work is NOT associated with Health and in
  fact, the traditional image of a successful,
  enterprising individual is a stressed out, run
  down worker who spends long hours at in the work
  environment.

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The Monday-to-Friday Syndrome

• You may not know it, but 40 hours of sitting can
  put more strain on your back than 40 hours of
  standing -- even lifting!
• Increased cumulative pressure on the ligaments
  and discs cause increased pain throughout the
  work week.
• Overtime, without appropriate intervention, the
  lower abdominals stop working and the protective
  mechanisms of the back deteriorate.

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Aging The Good The Bad

• The Bad...
• reduced muscle strength endurance
• decreased flexibility
• reduced cardiac capacity/fitness weight gain
• discs dry out/joint space narrows

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Suddenly we wake up.
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Yet we really want
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Individual Benefits

• Cardiovascular Health
• Hypertension
• Cholesterol
• Risk of Cancer
• Reduced MSD
• Diabetes
• Osteoporosis
• Respiratory Function
• Smoking
• Safety
• Stress

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Company Benefits

• Increased Energy
• Employee Satisfaction
• Individual Performance
• Employee Benefit Cost
• STD
• WSIB
• Improved Productivity
• Reduction in Absenteeism
• Reduced Turnover

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Company Benefits

• Canada Life 3.40 return on investment for each
  dollar invested reduced turnover, productivity
  gains and decreased
• Municipal employees in Toronto missed 3.35 fewer
  days in the first 6 months of their Metro Fit
  fitness programs
• BC Hydro employees in work sponsored program
  had a turnover rate of 3.5 compared with the
  company average of 10.3
• Toronto Life Assurance found that employee
  turnover for those involved in companys fitness
  program has 1.5 versus 14

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Prescription for a Better Life

• Play Hard
• Eat Smart
• Sleep well

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Prescription for a Better Life

• Play Hard- correlated with better stress
  management. Aerobic exercise helps your body to
  use oxygen more efficiently and strengthens your
  heart and lungs. Stretching exercises are also
  helpful in relieving tense muscles and improving
  overall flexibility

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Adopt Good Lifestyle Habits

• Fitness-fit people are less likely to become
  injured
• Fitness can help you cope with stress
• Regular exercise can help prevent other health
  problems

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General Tips for Everyone

• Physical Activity correlated with better stress
  management. Aerobic exercise helps your body to
  use oxygen more efficiently and strengthens your
  heart and lungs. Stretching exercises are also
  helpful in relieving tense muscles and improving
  overall flexibility.

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Why is Stretching and Exercise Important?

• Incidence of injuries increases with decreased
  conditioning and flexibility.

Conditioning
Flexibility
Injuries
or
Conditioning
Flexibility
Injuries
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Stretching and Exercise

• It has been proven that exercise can reduce the
  risk associated with injury
• Think about this..
• What do all athletes do before they engage in
  their sporting activity??

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WARM UP!
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The importance of stretching?

• You probably havent had enough rest
• Like it or not, we are not getting any younger
• We sometimes feel stiff or sore when we get up
• You get out of bed, rush to work, and immediately
  start either repetitive work, or heavy work.

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What happens to your body?

• When your muscles are not prepared, there is a
  tendency for you to strain, sprain, or even tear
  your muscles

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Think of yourself as the athlete

• You need to prepare yourself for work, just like
  the athlete prepares for their sporting activity

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Industrial Athletes adopt...

• Stretching Program
• Program aimed to warm up some of the key muscles
  that you use while you are working
• Goal
• To prevent strain, sprains, and injuries, while
  improving your overall health and well-being

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I already stretch and work my muscles every day
at work.

• You need to do more than just move your body at
  work
• You need to find something that will increase
  your heart rate for at least 20-30 minutes, 3
  times per week
• Strength training is as important as
  cardiovascular work, especially as we age
• Really you need a targeted effort

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The Stability Ball

• The exercise ball, or swiss ball, helps promote
  good posture while challenging the balance
  mechanisms of the body -- thereby requiring the
  individual to recruit stability muscles to
  maintain proper positioning.
• The balls also encourage movement of the spine --
  notice how it is hard to stay static -- thus
  helping spinal discs to remain hydrated and
  healthy.

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The Stability Ball

• Please see handouts

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The Stability Ball

• Please see handouts

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The Stability Ball

• Please see handouts

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The Stability Ball

• Please see handouts

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The Stability Ball

• Use your stability ball as a chair at work.
• Do weights while seated or lying on ball
• Use the ball to provide back relief by lying on
  the floor and placing your legs on top -- this
  provides traction to your lumbar spine.
• For ankle injuries, use the ball as a tool to
  improve your proprioception (or balance sense)

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Strengthening the Upper Extremity

• Muscle imbalances in the rotator cuff and
  elbow/wrist are major factors for tendonitis and
  muscle tears.
• Balancing out the tissue takes pressure off of
  tight and painful structures (trapezius, outer
  elbow, wrist extensors).
• Use of a theraband allows for continued
  resistance, unlike weights where resistance
  changes rapidly depending on gravity.

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Theraband Exercises

• Please see handouts

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Theraband Exercises

• Please see handouts

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Theraband Exercises

• Please see handouts

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Theraband Exercises

• Please see handouts

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Theraband Exercises

• Please see handouts

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Theraband Exercises

• Please see handouts

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On the road tip

• Pelvic Tilt when driving- 10 times per shift
• Shoulder Blade Squeeze- 10 times per shift
• Chin Tuck- 10 times per shift

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At home tip

• Try the following Core Stability Exercises
• Superman- 2 sets of 10
• Lower Abdominal- 2 sets of 10
• Seated Row- 2 sets of 10

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Remember

• The prevention of injuries is largely preventable
  through strategies that improve posture,
  flexibility and strength.
• Most injuries occur due to muscle imbalances in
  combination with force imbalances. Improving
  ergonomics and keeping the major muscle groups
  in-sync will assist in keeping injury costs low!

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Prescription for a Better Life

• Eat Smart- The old saying You are what you eat
  certainly is a wise saying, and it is actually
  true. Eating right, gives your body the fuel it
  needs to keep going. If you dont fuel up, it is
  hard to have the get up to GO!

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FADs will come and go

• So many FAD diets low carb, low fat with low
  carb, high protein, the Atkins, Southbeach Diet,
  etc..
• The one thing that everyone can agree that it is
  the excess calories that cause our bellies to
  bulge
• We need to eat a variety of healthy foods and
  drink plenty of water a day
• How much is enough
• 8 glasses of water

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On the road tip

• Tim Hortons
• Whole wheat carrot muffin or oatmeal cookie?
• Muffin 408 cal 20 g fat
• Cookie 151 cal 6 g fat
• TOTAL SAVINGS 257 cal 14 g fat!!!!
• Starbucks
• Grande Iced Caramel Macchiato 270 cal 10 g fat
• Grande Iced Latte- non fat milk 100 cal 0 g fat
• TOTAL SAVINGS 170 cal 10 g fat!!!!

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On the road tip

• Additional savings
• Small hamburger, fries, milk instead of a
  hamburger combo
• Savings 701 cal 24.2 g of fat
• Snack attack
• Go for pretzels
• 89 fewer cal and 0 fat!!!

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On the road tip

• FAST FOOD
• King sized fries 600 cal 30 g fat
• Small sized fries 230 cal 11 g fat
• TOTAL SAVINGS 370 cal 19 g fat
• NOT ALL SALADS ARE GOOD
• Wendys BLT Salad 657 cal 44.6 g fat
• Wendys Mandarin Chicken 242 cal 1.6 g fat
• TOTAL SAVINGS 415 cal 43 g fat!!!!

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Home Tip

• Breakfast
• 3 pieces of French Toast or
• Cheese /Vegetable Omelette?
• 1,289 cal 71 g fat
• 494 cal 12 g fat
• TOTAL SAVINGS 795 Cal 32 g fat
• Dont skip breakfast, as your body needs the fuel
  to keep you going

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10 High Energy Ways to Start the Day

• Breakfast eaters are slimmer and healthier than
  their coffee counterparts
• Start out empty eat more later
• They contain fibre to control cravings/protein to
  trim appetite and dab of fat to keep you full for
  hours

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• Brown Bag
• What to take along for the car, bus, or train A
• Stick of string cheese, a slice of whole-wheat
• bread, and a cup of seedless red grapes
• 212 calories, 10 g protein, 28 g carbohydrate, 7
• g fat,17 g sugar, 3 g fibre
• Blender Bliss
• Throw everything here into the blender and whip
• up a delicious smoothie one small banana, ½
• Cup frozen blueberries, 1 cup nonfat plain
• yogurt, ½ tablespoon honey, ½ tablespoon
• flaxseed oil 357 calories, 15 g protein, 71 g
• carbohydrate, 7 g fat, 47 g sugar, 5 g fibre

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• Grab and Go
• On even the craziest mornings, theres still time
• to prime your body with this fast-and-healthy
• food a pear or apple, a handful of almonds, and
• seven low-fat Triscuits. 392 calories, 10 g
• protein, 54 g carbohydrate, 18 g fat, 18 g sugar,
• 12 g fibre
• Desktop Parfait
• Not ready to eat first thing? Take something for
• Later. At home, alternate layers of low-fat
  vanilla
• yogurt (1 cup) with 1 cup sliced strawberries in
  a
• clear plastic container. Pt ¼ cup Grape Nuts
• cereal in a baggie and sprinkle on top when you
• get to work. 253 calories, 10 g protein, 53 g
• carbohydrate, 1.5 g fat, 28 g sugar, 7 g fibre

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• Morning Mini Meeting
• Even if your meetings casual enough to eat
• While you work, think quite food half a peanut
• Butter sandwich on whole-wheat bread, a
• banana, and a half-pint carton of skim milk
• 349 calories, 17 g protein, 50 g carbohydrate, 9
• g fat, 28 g sugar, 6 g fibre
• Before or After Workout
• This simple homemade trail mix will get you
• Going 1 cup Cheerios, seven walnut halves, 2
• Tablespoons raisins, and a sliced medium apple
• 317 calories, 5 g protein, 55 g carbohydrate, 11
• g fat, 23 g sugar, 8 g fibre

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• Convenience Stop
• Even mini-marts have some healthy options.
• Snag a low-fat yogurt, a small orange juice, and
• a single-serving box of whole grain cereal
• 316 calories, 11 g protein, 54 g carbohydrate, 2
• g fat, 25 g sugar, 5 g fibre
• Chill Chaser for Warmth
• Get stick-to-your-ribs goodness by mixing 1 cup
• Hot oatmeal with one diced apple, eight
• chopped pecan halves, and 1 cup skim milk
• 365 calories, 14 g protein, 56 g carbohydrate,
• 10 g fat, 28 g sugar, 4 g fibre

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The Drive-Through Dash Not a first choice, but
better than nada. At Dunkin Donuts, get half of
a wheat bagel (theyre huge), a small OJ, and a
half pint of 1 Milk. 343 calories, 18 g
protein, 70 g carbohydrate, 5 g fat, 24 g sugar,
2 g fibre Slow Sundays At last, theres time to
savour the day and the meal. Start with half a
grapefruit. Scramble a large egg with some
sautéed veggies and crumbled turkey sausage.
Serve with a slice of whole-wheat toast.
Relax 355 calories, 19 g protein, 39 g
carbohydrate, 12 g fat, 12 g sugar, 6 g fibre
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Prescription for a Better Life

• Sleep Well- Our bodies heal when we sleep, and
  in order to feel well, we need to get enough
  quality sleep. Try getting 8 hours a night and
  see how well you feel the next day.

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Sweet Sleep

• 1 in 4 have a sleeping disorder
• 70 different kinds of sleep disorder
• Studies suggest sleeping will
• restore mental energy
• clears brain of short term thoughts
• allows muscle tissue to rebuild and restore
• TIPS FOR A BETTER SLEEP
• Need to create an association between sleep and
  your bed (so do only 2 things in your bed!)

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Sweet Sleep

• Get up the same time each morning
• Watch out for late nights, followed by late
  afternoon sleep- ins
• EXERCISE DAILY!
• Review your bedtime habits same time every
  night
• Maintain Good Sleep Hygiene habits and routines
• Consistent bedtime, relaxing activities in
  evening are good

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Sweet Sleep

• Watch out forwatching TV in bed, exercising too
  close to bedtime, or alcohol or caffeine in
  evening may hinder sleep
• Consider Your Lifestyle Stressful situations
• may prevent you getting a good sleep
• Developing a Treatment Plan attending
• seminars or taking questionnaires will help you
• learn more. You are on your way to managing
• problems, or improving sleep habits.

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Prescription for a Better Life

• Play Hard
• Eat Smart
• Sleep well