HealthyLife Articles

Category: Work Life

  • Prevent Musculoskeletal Disorders

    Work Life

    Musculoskeletal Disorders (MSDs) affect muscles, tendons, nerves, joints, ligaments, cartilage, and discs in the spine. They do not result from slips, falls, or similar accidents. Common Work-Related Musculoskeletal Disorders (WMSDs) are low back pain, carpal tunnel syndrome, and tendonitis. These are caused by:

    *  Repeating the same motion. This can result in Repetitive Motion Injuries.

    *  Awkward or static postures

    *  Using a great deal of force to do a job

    *  Vibration

    WMSDs can be prevented or reduced using ergonomics. This is the science of fitting the job to the worker.

    One way to prevent and deal with WMSDs is to use proper workstation positions.

    Other Workstation Proper Positions

    *  Keep your head upright and your ears, shoulders, and hips in a straight line.

    *  Keep your work within reach without having to stretch or strain your arms, shoulders, or back. Don’t stretch to reach items on an assembly line. Wait for the items to reach you.

    *  Change positions or tasks often. This avoids repeated stress on a single body part.

    *  Use the proper tools for the job. Use tools made to reduce vibration and/or pressure, if needed.

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

    © American Institute for Preventive Medicine

  • Importance Of A Drug-Free Workplace

    WORK LIFE

    sign that says "This is a drug free workplace."

    Keeping the workplace drug-free is essential for everyone’s health and safety.

    Unhealthy use of any type of drug or substance

    These can include:

    *  Illegal or prescription drugs

    *  Alcohol

    *  Tobacco

    *  Marijuana

    Risks with substance abuse

    *  Dependence or addiction

    *  Poor decision making

    *  Damaged relationships

    *  Declining physical health

    Workplace impacts

    *  Missed days of work

    *  Higher cost of healthcare

    *  Legal issues

    *  Poor productivity

    *  Safety concerns

    Seeking help for substance abuse: If you or someone you know is struggling with substance abuse, seek help. Talk to your doctor about your concerns. Usefindtreatment.govto find treatment options in your area.

    © American Institute for Preventive Medicine

  • Prevent Injuries

    Work Life

    Most workplace injuries can be prevented. What you need to do depends on the job you do and the hazards you are exposed to. Your place of work may have certain standards and safety measures. Some are set by the Occupational Safety and Health Administration (OSHA). Know and follow your workplace’s safety rules. Ask questions if you don’t understand them.

    General Safety Tips

    *  Help prevent slip and falls.

    – Keep walk areas free from clutter. Secure telephone and electrical cords to prevent tripping.

    – Wear nonskid shoes or footwear with a tread pattern to prevent slips, if needed.

    – Keep walking surfaces dry and free of water, grease, etc.

    – Use proper lighting. Look where you are going. Don’t carry things that block your vision.

    – Don’t lean back in your chair.

    – Don’t climb on chairs or boxes. Use a ladder that lets you safely reach items.

    *  Don’t pile items on stairs or against doors.

    *  Report injuries and “near misses” of injuries to your supervisor or to security. Follow your company’s rules for this.

    Safety for High Risk Occupations

    Certain jobs may require workers to:

    *  Use Material Safety Data Sheets (MSDSs). These tell you how to use chemicals safely. They can be on printed pages and in a computer. Know where this data is. Use the information given.

    *  Wear protective headgear (e.g., hard hats, hair covers, etc.).

    *  Wear safety glasses with side shields, goggles, face shields, tinted glasses to reduce glare, etc. Keep eyewear clean and in good condition. Replace it if it is broken or has a defect.

    *  Wear ear plugs or special ear muffs. These protect hearing from damage.

    *  Wear steel-toe shoes or boots.

    *  Protect your lungs from dust, fumes, gases, vapors, etc. If needed, use the right type of mask or respirator for the material you are working with. Not all masks filter all particles or gases. Have your respirator “fit tested” to assure safe use.

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

    © American Institute for Preventive Medicine

  • Keeping Cool When Work Heats Up

    WORK LIFE

    Image of a great of employees.

    Have you ever been in a tense situation at work? Perhaps two people were arguing or someone got angry with you.

    Though it’s hard to stay calm in these types of situations, it’s the best thing you can do. If you don’t react strongly, you can help defuse tension and find a helpful resolution.

    Focus on a solution

    It’s easy to get wrapped up in the problem, not the solution. Ask yourself, “what are we trying to accomplish?” Many workplace arguments start because two people have different ideas about what should be done. But, both people ultimately want to fix the same problem.

    Sometimes, an argument can be stopped if both parties remember what they both want: a good outcome. Talk about what you agree upon, and try to build from there.

    Take pause

    When something stressful is happening, your body immediately wants to respond. You may feel tense and anxious. You may also want to run from the situation or defend yourself. This is a normal “fight-or-flight” response that wants to protect you. But, this isn’t always the best way to react. Here’s how you can stay in control:

    *  Watch your breathing. Take deep, slow breaths to help calm your body’s natural response to stress. This can help you think more clearly and lower your anxious feelings.

    *  Think before you speak. It’s okay to pause before answering a question. Also, you can say, “Let me think about that for a moment.” This gives you time to come up with a professional response, rather than an angry one.

    *  Wait to hit “send.” Read emails out loud to yourself before you send them. Save the draft and wait before you send it if you’re angry. This can help avoid something you will later regret.

    © American Institute for Preventive Medicine

  • Proper Position And Support For Computer Users

    Work Life

    Proper position for computer users chart.
    Healthier at Home book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Own Your Work From Home

    WORK LIFE

    Man working on laptop.

    Are you working from home or considering doing so? While working from home has advantages, it can also be a challenge. Set yourself up for success with these tips.

    Talk with your supervisor.

    Be sure you know what your supervisor wants you to get done each day. If you don’t know, ask.

    Keep in touch with others.

    Maintain contact with your peers, colleagues and/or customers. Check in with them often. Don’t allow yourself to “fall of the radar.”

    Have a space for work.

    A desk or table for your computer and papers is important. Don’t simply use a bed or couch.

    © 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

  • 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

  • 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

  • Avoiding The Afternoon Slump

    WORK LIFE

    Image of a group of co-workers smiling and laughing.

    Do you often feel tired and worn out after lunch? It can be hard to stay productive and get through the workday if you’re fighting fatigue and exhaustion. Often times, this afternoon slump can be avoided by making a few simple changes:

    *Use caffeine sparingly.A cup of coffee or tea can give you a boost in the morning, but drinking too much can cause an energy crash after it wears off. Finish your last caffeinated drink before noon, and limit intake to four 8 oz. cups of coffee.

    *Include lean protein and healthy fats in your lunch.This can help stabilize blood sugar levels and fight fatigue. Examples include turkey, low-fat dairy, avocado, nuts and fish.

    *Drink plenty of water.Even mild dehydration can make you tired. Aim for eight 8 oz. glasses per day.

    *Get moving.If you can, walk outside at lunch and get fresh air, even for just 10 minutes. This can energize and relax you. But even walking indoors or stretching in your office can be helpful. Sitting at a desk for hours without getting up can make you feel tired. Do alternative activities and walk around when you can.

    *Having more energy starts the day before.If you find that you’re tired every day despite these tips, you may need more sleep. Aim for 7 to 9 hours a night.

    Sometimes, ongoing fatigue can be a sign of a health issue. If you find that your energy levels are always low despite making healthy choices, talk to your doctor. Problems such as sleep disorders, anemia, depression, diabetes, and many other conditions can cause energy levels to sag. Certain medications can also cause sleepiness. You and your doctor can discuss your health history and make a plan to address any issues to get you feeling better again.

    © American Institute for Preventive Medicine