HealthyLife Articles

Category: Work Life

  • Q&A: Diversity In The Workplace

    WORK LIFE

    A diverse group of co-workers sitting around at the office.

    Every workplace is part of a broader community of people. As such, it should reflect the diversity around it. A more diverse workplace benefits both the company and its employees.

    What is diversity?

    The practice of involving people from a variety of backgrounds, including race, gender, ethnicity, sexual orientation, religion, and disability.

    Why does it matter?

    To be effective, a workplace should reflect the diversity of its clients, local community, and broader society. When people from different backgrounds work together, they are ideally placed to provide efficient and equitable service.

    How does it benefit a company?

    Establishing policies that value diversity creates a corporate environment that promotes collaboration, innovation, and new perspectives.

    How does it help employees?

    Working in a diverse, inclusive environment allows each employee to rise to their full potential and maximize their skills. Diverse companies build on the unique strengths of each individual.

    © American Institute for Preventive Medicine

  • Workstation Exercises

    Work Life

    Shoulder Stretch

    Push your shoulders backwards, then up towards your ears, then forward to make circles. Repeat 3 to 5 times. Do it again in the other direction.

    Neck Rolls

    Touch your chin to chest. Slide your chin from shoulder to shoulder until you feel looser.

    Finger Fan

    Spread the fingers of both hands wide. Hold for 5 seconds, then relax. Repeat 3 times.

    Tall Stretch

    Reach up as high as you can 3 times, first with one hand and then with the other or do both hands at the same time.

    Squeeze a Ball

    Squeeze a foam ball 5 to 10 times. Put the ball down and stretch your fingers.

    Arm Circles

    Extend your arms straight out and move them slowly around in smaller to larger circles, forward then backward. Do this several times.

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Simple Steps To A Great Work Day

    WORK LIFE

    Smiling man with arms crossed.

    Do you feel like you can’t concentrate or keep your energy up at work? A few simple fixes can make a huge difference in your energy and concentration levels all day long.

    Pack a lunch and snacks the night before.Stay up a few extra minutes to do this at night. Chances are, you’ll be too rushed in the morning.

    Set a water alarm.Dehydration can make you feel sluggish. Set a computer alarm that reminds you to drink throughout the day.

    Skip the screens at night.Light from phones and TVs can keep you from getting quality sleep. Turn off screens two hours before bed to help your body relax and fall asleep.

    Sources: National Institutes of Health, National Sleep Foundation

    © American Institute for Preventive Medicine

  • Workplace Health & Safety General Guidelines

    Work Life

    The health of the U.S. economy depends on healthy and productive workers. Workers’ health depends on what they do (or don’t do) on and off the job.

    General Guidelines

    *  Practice good health habits. This helps you be healthy and alert at work.

    *  Follow your doctor’s treatment plan for conditions you have. Exercise. Take medications as directed, etc.

    *  Manage stress.

    *  Prevent and manage back pain.

    *  Set realistic goals. Budget your time. Rank order tasks.

    *  Don’t commit to doing too much.

    *  Balance work, personal, and family life.

    *  Don’t drink alcohol or use illegal drugs before or during work. Don’t use medicines that cause drowsiness, especially if you operate machines. Ask your doctor if and how medicines you take can affect you on the job. Follow his or her advice. Alcohol and drug use and abuse affect the person using the substance, as well as co-workers. If you or a co- worker have an alcohol or drug problem, talk in confidence to the contact person in your Employee Assistance Program (EAP).

    *  Learn how to respond to accidents.

    – Know where the closest fire extinguisher is. Learn how to use it the right way.

    – Know your closest fire escape route. Plan a fire drill with your co-workers.

    – Post emergency phone numbers (EMS, fire, police, Poison Control Center) near phones.

    – Take first aid courses for CPR, for choking, and how to treat injuries.

    – Find out if your workplace has an Automated External Defibrillator (AED) to use if someone has a heart attack. Find out where it is.

    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Slouching Harms Your Health

    WORK LIFE

    Man sitting on chair at desk stretching his back.

    Many people sit at a desk for hours each day. And the way you sit can affect your health.

    Muscles & bones

    Your musculoskeletal system includes your bones, joints and muscles. These parts of the body work together to provide support and stability. They allow you to move around.

    The musculoskeletal system has to change and adapt to your life. The type of shoes you wear, how you walk and even how you use devices can affect your musculoskeletal system.

    The way you sit at your desk affects this system too. Slouching can cause wear and tear on the spine. This makes it more likely that you will hurt your back. It can also lead to neck or shoulder pain.

    Having bad posture at your desk can lower your flexibility. It can make it harder for your joints to move, too.

    Un-learning bad posture

    Many people slouch without thinking about it. It becomes a habit. But there are ways to fix it and prevent more injury to your back.

    Researchers think that yoga could have positive benefits for posture and health. Some evidence suggests that it could help with hyperkyphosis in older people. Hyperkyphosis is a condition that causes the spine to curve forward, giving a “hunched” appearance.

    To be safe, people should talk with their doctor before doing yoga or any exercise program.

    Other ways to improve posture include:

    *  Be aware of your posture. Set alarms or reminders that tell you to sit up straight.

    *  Think about your posture when you stand and walk. This can carry over to better sitting posture.

    *  Make sure your keyboard and computer are working for you. You shouldn’t be slouching to reach the keyboard or see the screen.

    *  Change positions often. Don’t sit all day with one leg crossed or your feet tucked under your chair.

    *  Get up for breaks. Don’t spend breaks at your desk. Take a walk or gently stretch. Don’t eat at your desk.

    *  Work toward a healthy weight. Extra weight around the belly can weaken abdominal muscles. This can lead to back pain.

    Talk to your doctor if you have back, shoulder or neck pain. Ask them about the best exercise options for you or a possible referral to physical therapy. Exercise can help you support your body and boost your overall health, whether you’re sitting or not.

    Source: National Institutes of Health

    © American Institute for Preventive Medicine

  • Stay Healthy At Work

    WORK LIFE

    Image of frozen berries in a glass.

    When work is busy, it can be easy to lose track of your health goals.

    Don’t assume you have no time to pack healthy snacks or that it’s too expensive. If you use some of the shortcuts below instead of buying something while you’re at work, you’ll likely save yourself time and money. And, these nutritious options won’t leave you feeling sluggish by 4 p.m.

    Time-saving, healthy ideas include:

    *  Canned fruit (in juice, not syrup) with Greek yogurt

    *  Mini microwave packs of frozen vegetables

    *  Dried fruit and nuts – make your own healthy trail mix

    *  Pre-chopped fruits, vegetables and salad

    Did you know?

    Frozen and canned fruits and vegetables have the same nutrients as fresh. In some cases, they may be even more nutritious because they are canned or frozen soon after harvest.

    Source: Produce for Better Health Foundation

    Drinks matter too.

    Do you reach for coffee throughout the day? Consider cutting back and replacing it with water. You could reap numerous benefits of reduced caffeine intake, including:

    *  Better sleep. Caffeine can take several hours to leave your body completely. This means that afternoon cup could be keeping you awake many hours later.

    *  Reduced stress. You’re sleeping better – and better sleep helps you cope with stress.

    *  More energy. Hydrating with water can fight fatigue.

    *  Less anxiety. Caffeine can trigger anxiety – or make it worse – in some people.

    © American Institute for Preventive Medicine

  • Be Kind To Your Voice

    WORK LIFE

    Man smiling.

    Your voice is unique to you. You probably use it every day for work. But do you give it the TLC it needs to stay healthy and clear?

    Do you have a job where you use your voice often?

    Attorneys, teachers, sales people, human resources and customer service rely heavily on their voice for work.

    If you need your voice for work, avoid misusing it. If you misuse it, you may lose it!

    You can overuse or misuse your voice by talking in a large meeting room or noisy place by shouting or talking for long periods. You may have a sore throat or hoarseness afterward.

    Prepare your voice for long talks or loud meetings.

    Before a presentation or meeting, get plenty of rest. Drink water before, during and after your meeting. Use throat lozenges if needed. Use a microphone to help you avoid shouting.

    © American Institute for Preventive Medicine

  • Stay Healthy With Shift Work

    WORK LIFE

    Doctor on phone working the night shift.

    For many people, shift work is a great way to get in hours around family commitments. For some people, shift work is simply part of their profession. Nurses, doctors, first responders and many others work shifts because it’s necessary.

    When you don’t work a 9 to 5 shift, it can be harder to find time to eat well and exercise. In the middle of the night, most restaurants and stores are closed. You may also feel tired and less motivated to exercise and eat well. But there are some ways to get around these obstacles.

    Try these healthy tips if you work a shift schedule:

    1.  Stock up on healthy food. When you’re tired, it’s easy to simply reach for convenience foods. Instead, keep your favorite fresh foods on hand at home or work and make them convenient. Washed and cut fruits and vegetables are a great snack anytime. You may also try nuts or seeds, oatmeal and hummus.

    2.  Make meals before your shift. Many times, the only choice during shift work is a vending machine. Try cooking large meals in a crock pot and freezing individual portions.

    3.  Avoid large portions. Many people feel tired and sluggish after a large meal. Pack portions that will fill you up without making you feel stuffed. Between meals, choose pre-packed, healthy snacks.

    4.  Take a break to eat. Sit down at a table, if possible. Enjoy your food and eat slowly. This can help you avoid overeating or mindless snacking.

    5.  Watch the caffeine.  Many people need at least six hours or more to process caffeine so they can sleep. If you’re feeling sluggish, try drinking plenty of water instead of coffee or tea.

    6.  Move your body when you can. Walk up and down stairs or hallways on breaks. Try stretching at your desk. You can even do some jumping jacks if you don’t have time for anything else. Any kind of physical activity can give you more energy and lift your mood.

    7.  Remember that sleep is important. Even if you don’t have a typical work schedule, you can still make sleep a priority. Aim for seven to nine hours per 24-hour period. If you can’t get that much at once, see if you can still get that much by using naps.

    Source: National Sleep Foundation

    © American Institute for Preventive Medicine

  • Be More Tech-Savvy

    WORK LIFE

    Man on laptop with thumbs up.

    Keeping up with the latest technology can be daunting. Being tech-savvy means being proficient in the use of technology, especially computers.

    While you may not need to be able to write complex codes, feeling confident and comfortable with modern technology makes you a valuable employee and helps you connect with family and friends. Here are some easy ways to boost your tech-savvy.

    Google it

    If you don’t know how to use a platform, software, or device, use a search engine like Google. The answer to most questions can be found online if you’re willing to take the time. Be as specific with your search terms as possible to find the best answer.

    Search YouTube

    A video with step-by-step instructions will get you in the know fast. There are videos out there on most devices, apps, programs, and even video games. Not all videos are equal, so take a few minutes to find one that provides the information you need.

    Take a class at the library

    Your local library likely offers classes that provide hands-on instruction on many new forms of technology. Plus, you get to learn in a supportive environment with others committed to broadening their horizons.

    Troubleshoot

    Impatience and frustration are barriers to learning. Take the time to explore new technology with a mindset of curiosity. Slow down and see what you can learn by clicking through menus and using the “help” function.

    Learn about cyber security

    Anyone who uses modern technology needs to know how to keep their personal information safe online. Password managers, updated software, and email security are some of the most essential tech-savvy tools out there.

    Update your technology

    While you don’t need to jump on every new gadget or device available, keeping your technology current will naturally keep you up-to-date. Newer technology is more user-friendly and offers a chance to gain new skills.

    © American Institute for Preventive Medicine

  • Why You Need A Vacation

    WORK LIFE

    Couple holding hands running into the ocean.

    If your time off is accruing year after year, you might be missing out on one of the secrets to being a good employee.

    It’s time to take a vacation! While many people are reluctant to be away from their jobs, a vacation can make you a better employee.

    Vacations are refreshing

    A week off can leave you feeling rested and energized. You’ll be ready to dive into work with renewed vigor.

    Good for mental health

    Taking a break from your daily routine allows your mind to let go of stress and anxiety. When you return to work, you might find you have a better mental outlook.

    Increase productivity

    Studies have shown that people who take regular vacations are more productive when they return. Time away might be just what you need to become even better at your job.

    © American Institute for Preventive Medicine