Do you have trouble sleeping at night? You’re not alone! There are many factors that can lead to sleep difficulties including: stress, work, family, lifestyle, diet and medical conditions. Sleep is vital to our mental and physical health, and lack of sleep negatively affects productivity and function. Check out our OT-V video “Improving Sleep” for OT recommended tips to achieve a better sleep.
In a recent blog post, we introduced fitness programs at work and the role employers can play in promoting healthy, active lifestyles. As a follow up to this, we are offering some simple, fun and no to low cost ideas for employers and employees to try in an effort to increase daily physical activity during the work day.
· Take the stairs: Even completing one flight of stairs is a great way to add some cardiovascular exercise into your day and stair climbing is also a great activity to promote strength in the lower limbs. Instead of taking the elevator, opt for the stairs any chance you get. For those that are ambitious, in addition to taking the stairs when you need to, walk or jog a few flights throughout your day or on your break. Even if you take one flight then hop back on the elevator you have done something positive to get your blood flowing.
· Walk and Talk Meetings: The concept is simple, but another easy and effective way to add movement to your day. Instead of sitting down for the duration of a meeting, allow employees to walk around the floor or building (outdoors is also a great option, weather permitting).
· Regular Stretch Breaks: Sedentary lifestyles and long periods of static postures have been shown to have serious consequences for our health. Provide employees with diagrams and education on how to complete simple stretches from their desk or work station to help promote position changes, blood flow and flexibility. A good rule of thumb is to complete the stretches once every hour, or any time you begin to feel stiff. Can you have a bell ring, have an email sent, or a message pop up to encourage employees to do a “7th inning stretch”?
· At-Desk Cardio: You don’t have to pay for cardio. This can be as simple as jogging in place in front of your desk, lifting your knees high and walking on the spot, or doing jumping jacks. This can be broken up into 15-30 second intervals completed multiple times over the course of your day and can also be a fun way to relieve stress.
· Wall-Sits for Strength: Find space along a wall or the wall of your cubicle and stand about a foot to a foot and a half away with your back facing the wall. Then lean against it and slide down until your knees are at about 90-degree angles. Hold this position as long as you can (a good rule of thumb is 20 to 60 seconds). Remember to keep your core contracted to help engage your abdominals and support your lower back.
· Park Farther Away: It seems like common sense yet we have become a society of efficiency and effectiveness, and a prime parking spot that reduces the distance we have to walk is the preferred pick for most people. However, by parking further away, this is an easy way to increase the amount of steps you take in a day and increase your amount of overall body movement. Every step counts!
· “Glutes” at your Desk: The “glutes” are a group of muscles in our buttocks region and are one of the strongest muscle groups in our body. You can discretely strengthen and tone your glutes simply through squeezing your glutes as hard as you can and holding for 10 seconds. Then fully relax and rest for 30 seconds. Repeat this exercise up to 10 times.
· Walk it Out: Whether it be on your break, on your lunch, or a pre-determined “activity” break, fit light to brisk walks into your day. Whether it be laps around the office, outside in the parking lot, or around the block, walking helps to improve heart and lung fitness, build stronger bones, and maintain balance. Try walking with a co-worker or offer pre-established routes with information about distance and time so people can select different options to fit their schedules and needs.
· Add Resistance Training to your “Desk-ercise”: Keep light hand weights in your desk drawer and complete different resistance exercises, such as bicep curls and shoulder presses, a few times per day (if you can’t keep weights in your desk, try using a water bottle). For some great tips on how to safely do these exercises, check out: http://greatist.com/fitness/deskercise-33-ways-exercise-work.
· Bring out your Inner Jordan: Put up a basketball net behind the building, or in a non-traffic area on your property, supply a couple basketballs and encourage staff to go out and shoot hoops on breaks. Or, for an indoor version hang a net on the back of your office door.
· Be a Kid Again: Keep a stash of easy and fun equipment in the staff room that all staff can use like skipping ropes, Hula hoops and Frisbees. Can your lunch room accommodate a ping-pong table, indoor shuffle board, air-hockey? Encourage staff play like kids inside or outside so that people can make use of these at any time over the course of the day.
· Free Fitness Classes at Work: Organize “activity trial” days with different forms of exercise and physical activity and help from an instructor for staff to try. Many community groups or local fitness organizations are willing to do a promo or trial class for free in hopes of marketing and promoting their business. However, this can also be a fun and healthy way for staff to bond, manage stress and try new things, all while being active. If possible, offer information to help connect staff who enjoyed a particular class or activity to the corresponding organization or community group in hopes of also encouraging regular participation in physical activity outside of work. Consider yoga, Tai Chi, Martial Arts, Self-Defense, Dance, or even Zumba as some fun options.
For more ways to keep healthy at work, check out our Healthy Workplace page.
Resources
http://www.ualberta.ca/~active/workplace/beforestart/benefits-bottom-line.html
http://greatist.com/fitness/deskercise-33-ways-exercise-work
Julie Entwistle, MBA, BHSc (OT), BSc (Health / Gerontology)
In my work as an occupational therapist I am often asked to help people learn to manage or improve their behavior. Things they want to stop or start doing, and how to get there, become the topic of our treatment sessions. But my response in these situations is often the same and my approach is to encourage people to make “lifestyle” and not just “behavior” changes when it comes to improving function or health. After all, if behavior (be·hav·ior) is: “the way in which one acts or conducts oneself, especially toward others” and a lifestyle (life·style) is: “the way in which a person or group lives”, then there is a difference between acting and living. My job is to coach the latter.
The difference in linguistics might seem small, but I would argue it is huge when actually implementing change. I was reminded of this the other day when taking my daughter to the doctor. Our doctor’s office is on the second floor. She entered the building and moved towards the elevator. I said “sorry Abs, we take the stairs”. She made a disapproving face and I said “we would take the elevator if we needed to, but we don’t and the stairs align with our healthy lifestyle…race ya…”
I wanted her to know that our decisions need to align with our lifestyle and that deciding to take the stairs is not just a behavioral choice (“how should I act given my choices”)? It is a way of living that will create the life we want as a family.
I still maintain that the best course I took in University was “Behavior Modification”. Our project was to modify one of our own behaviors over the four months of the course. As a dog owner, I chose the behavior of “dog walking” with the goal of making this a more regular routine. Over the next four months I mapped out routes, increased walking distances and times, monitored my progress, and made a list of great dog walking locations in my community. By the end of the four months I had adjusted my behavior from walking 20-30 minutes to two hours per day, spread over the morning and evening. This is a routine I maintained for years – adjusting it as needed to accommodate my life changes along the way. But my point is that in hindsight, the course did not allow me to modify my “behavior,” because in the end, I modified my “lifestyle” as this ultimately became the way I lived.
When taking that course I was told that it took four months to modify a behavior. I have since heard that it takes three weeks to develop a new routine. Perhaps the difference between these is that three weeks is a consistent period to make behavior change, but four months is needed for lifestyle adaptation.
Working with my clients I explain that lifestyle change is a commitment and like many things, requires daily practice. We need time to reach the goals together, and change cannot and will not happen overnight because if it did, it would not be sustainable.
Spring is here, the sun is out, days are longer…a perfect time to ask yourself what lifestyle you want to have and to develop a plan to take you in that direction. Don’t over think it. Go big. If “healthy” is on your mind, commit to a full out lifestyle change and make your daily decisions align with that. Take the stairs, adjust your schedule, cut out the sugar, run the marathon, train for the Paralympics, but ultimately commit to a lifestyle and dedicate your energy towards living that way.
If an electric train is going east at 100 km per hour and there is a strong westerly wind, which direction does the smoke from the train blow?
Nowhere. Electric trains do not blow smoke.
Warning: Long Weekend ahead! While the Victoria Day long weekend is often a kick-off to summer, it is also known as one of the deadliest weekends in Canada. Impaired driving and boating numbers are highly elevated during long weekends and MADD Canada estimates that impaired driving kills between 1,250 and 1,500 people every year, and injures more than 63,000 in Canada. The following PSA is a great reminder of the effects drinking and driving can have on your life and on the life of someone else. So please, while you enjoy this first long weekend of the season, think smart and be safe. Don’t drink and drive.
Guest Blogger: Samantha Langan, Occupational Therapist
Wellness in the workplace is about supporting healthy behaviours in the workplace to improve health outcomes. This includes emotional, cognitive and physical health. Now everyone knows that physical activity is essential to remaining in good health, yet a recent bulletin published by The Conference Board of Canada (2014) highlights that currently only 15% of Canadian adults are getting the recommended 150 minutes per week of moderate to vigorous physical activity. Moreover, with the majority of working age adults spending at least 7-8 hours a day in sedentary jobs, this is leading to serious consequences for both our health and our economy.
Physical inactivity and sedentary lifestyles increase the chance of developing chronic health conditions such as diabetes, high blood pressure, heart disease and cancer. While this is concerning when considered on its own, it is essential to remember that these health conditions can also have a myriad of consequences that impact a person’s ability to perform at work. For employers, factors such as reduced productivity, presenteeism, absenteeism, increased health care or disability costs and staff turnover are all by-products of having an unhealthy, inactive workforce. In 2012, direct costs related to absenteeism alone was estimated to be $16.6 billion in Canada. That is a substantial loss for the Canadian economy. However, many businesses are beginning to recognize the role of promoting and incorporating physical activity into their work environment in order to support improved employee health and wellbeing, as well as to support improvements in their bottom line. If you are thinking of incorporating physical activity into your workplace, here are some things to consider before starting:
1. Build support from the top down: Make the business case for increasing employee physical activity, and develop workplace policies regarding physical fitness in the workplace to support this. In order to be successful, there needs to be commitment from leadership as well as having this reflected in corporate policies and practices, including having the financial means to do so.
2. Provide resources and education: Ask your employees what sorts of physical activities and programs they are interested in, and offer resources and education on a variety of programs so that everyone can find something that suits their wants, needs and interests. Consider offering newsletters, bulletins, or guides on upcoming community events or health fairs, as well as inviting guest speakers from your community regarding local fitness events and activities. Help your staff find a support group or “buddy” from work to encourage one another and be accountable for being active.
3. Provide incentives: Not only does management need to be on board, but in order to make regular physical activity a part of your workplace, you also need your employees to be engaged. Some workplaces create a friendly competition for staff to participate in as a way to entice participation. Consider offering incentives to staff such as a bonus, additional time off, or reduced insurance premiums. Recognize those members of your team who are incorporating physical activity into their daily routine. Some businesses also partner with local fitness organizations to offer staff reduced rates at local fitness clubs as another incentive to get employees moving.
4. Be flexible: Offer flexible working hours, such as being able to arrive a little later, or leave earlier in order to add physical activity to the day. Consider allowing staff to take an extra half hour break a couple times a week to walk or participate in the physical activity of their choice.
5. Incorporate time to be active directly into the work day: Start each workday or shift with a stretching program, or map a 10 minute walking route inside or outside your workplace and encourage your staff to take a mid-morning or afternoon activity break. Depending on your workplace lay out, encourage the use of the stairs or walk-and-talk meetings, where staff walk for all or parts of a meeting. Depending on the needs of your organization, active breaks can be customized to fit what works for you.
Investing in the physical activity levels of your employees can be achieved through even small, affordable changes and can lead to improved employee health and wellness, enhanced corporate image, a positive workplace culture and gains in staff productivity, all while reducing presenteeism and absenteeism rates and a better bottom line.
For more great articles related to workplace wellness, please visit our Healthy Workplace page.
Resources
http://wraln.com/userContent/documents/6436_MovingAhead_Economic%20ImpactBR-EN.pdf
http://www.ccohs.ca/oshanswers/psychosocial/active_living.html
http://fitness.mercola.com/sites/fitness/archive/2013/06/07/employee-wellness-program.aspx
http://www.cdc.gov/workplacehealthpromotion/implementation/topics/physical-activity.html
http://www.cdc.gov/nccdphp/dnpao/hwi/downloads/Steps2Wellness_BROCH14_508_Tag508.pdf
It seems more and more these days you hear of people with food allergies and intolerances. One of the main problems that exists is celiac disease. Celiac disease is more than a simple intolerance. It is a genetic autoimmune disease which affects approximately 1% of the Canadian population. Celiac disease affects the small intestine and is triggered by the consumption of gluten. If left untreated, it can lead to significant health problems such as malnutrition, thyroid problems and more. Check out the following symptom checker from National Foundation for Celiac Awareness and talk to your doctor for more information.
The National Foundation for Celiac Awareness: Celiac Disease Symptoms Checklist
I can say with certainty that 100% of my clients suffer from financial difficulty when faced with disability, trauma or injury. It is just not common for people to plan for the “rainy day” that could be ill health. Yet, the impact of financial strain is significant. Stress, anxiety, panic, excessive worry, loss of sleep, relationship issues, poor decision making, and maladaptive coping are all common reactions to feeling that you are unable to survive a change in income or increased expenses from medication, devices or therapy.
It is tax time and as such, a perfect time to get a grasp on your finances and, as a disabled person, to try and gain knowledge and understanding about how to maximize the tax-implications of your disability. Perhaps you are behind in your taxes, creditors are calling, or you are considering taking on debt to manage your situation. If you are in this position, or know someone who is, consider the benefits of Financial Social Work. This approach marries the financial input of an accountant with the social need to understand, cope, and manage difficult money situations. I have enlisted the help of my colleague, Dr. Anthony Hutchinson, to explain what Financial Social Work is and what it can do for you:
Financial Social Work is uniquely and highly specialized in serving and supporting individuals facing and suffering from severe financial challenges as a result of accidents, disability, and personal injury as well as psycho-social disruptions. Financial Social Work balances financial, clinical and determinants of health matters required to professionally, holistically and effectively address the optimal psycho-social, clinical, financial and recovery needs of individuals served within a Financial Social Work paradigm. The key strategies of this approach include:
(1) Working with banks and creditors to understand disability provisions that clients have to help them alleviate financial pressures and burdens;
(2) Helping client’s access municipal-based disability support services such as food services, utility bill financial support programs and other financially-related family support programs;
(3) Accessing Provincial financially-related disability support programs such as the Ontario Disability Support Program (ODSP); and,
(4) Accessing Federal financially-related disability support programs such as the Canada Revenue Agency (CRA) Disability Tax Credit (DTC 2201) and important related provisions such as the Registered Disability Saving Plan (RDSP) as well as Canada Pension Plan (CPP) disability provisions.
For more information on Financial Social Work and the benefits to you and your loved ones, contact Dr. Anthony Hutchinson, GA, BSc, BSW, MSW, RSW, PhD, at: 416-315-1604 for assistance.
I have four wings, but cannot fly, I never laugh and never cry; On the same spot I’m always found, toiling away with little sound. What am I?
A windmill or a fan.