Take 1min to reduce your waist line!

Hi folks,

If you’re a regular reader of my blogs then you will recall a blog written late last year about staying active in an office environment. Well, I’m feeling rather smug to say that the European Heart Journal seems to back up my advice with some interesting results.

The journal states that 4757 people took part in a US ‘Health & Nutrition Examination Survey’ from 2003 to 2006. Those who took more regular short breaks had slimmer waists by up to 1.6 inches over those who just took occasional breaks.

By minimizing the period of time we sit stationary for, we can not only reduce the circumference of our waists but maintain our levels of ‘good' HDL cholesterol too (which deplete in long periods of sedentary).

So, taking as little as 1 minute regular breaks to stand up & stretch, re-hydrate, chat to a colleague face to face, or get some fresh air, looks to be a win: win situation for your waist line, your posture, your lower back & your overall productivity......sounds like a no-brainer to me!!

Why not start off this good habit right now?

Thanks

James

Zinc - What's all the fuss?

Hi folks,

You might be aware that Zinc has been hitting the headlines this week as an exciting remedy for the common cold. Well I thought I'd be topical and investigate this for you a little further, plus it follows on nicely from my recent blogs. For quick reading, here is the verdict in bullet point form:

•         Zinc works by coating the virus that helps stop it entering the body & therefore protects us against becoming ill.

•         Taken within 24hrs this same affect stops the virus from replicating meaning that we can recover quicker if we do become infected.

•         Zinc is available in syrup form, tablets & lozenges. However the specific doses are still being determined so at the moment these are more likely to leave a nasty taste, stomach upsets, nausea or diarrhoea due to their toxicity.

•         So for the time-being I advise just involving foods naturally high in zinc such as cocoa / dark chocolate, pumpkin seeds, oysters, roast beef, lamb & liver.

As the scientific community has still not completely finished with Zinc, try staying healthy using the magic properties of garlic (lookout for more about garlic in future blogs).

Thanks for reading

James

 

Top 10 healthy food rules

Hi folks,

Here's a quick one for those of you dashing to the supermarket this weekend, and for you guys who are fed up of munching on celery as part of your healthy eating resolutions...my top 10 foodie rules:

1.      Prepare meals & snacks from scratch (you control whats in them)

2.      Start the day with a good breakfast, based around complex carbs & protein (slow release energy & alertness).

3.      A mix of 9 fruit & veg per day varying in colour (different vitamins)

4.      Eat smaller portions more often - 5 small varied meals per day (we can digest it properly & never feel hungry!)

5.      Stay hydrated – don’t wait until you feel thirsty (or hungry).

6.      Buy ‘own brand / saver’ veg & invest in good quality meat (all veg is the same but quality meat = quality nutrients).

7.      Make your own sauces, using tinned tomatoes / cold oils – no cheese (sauces contain hidden dangers)

8.      Look for wholegrain / brown varieties (you're gut will love you for this).

9.      Steam or grill if possible (keeps the nutrients in without adding any bad fats)

10.  When time, make extra portions for quick meals later in the week (one of my favourites).

 Why not try these simple techniques out this week folks & add a comment below to say how you're getting on?

James

The best...invest!

Hi folks,

This morning I attended a meeting organised by an engineering training company that I work with. Their message was simple; it pays dividends to invest in good quality training.

In this period of reduced budgets and uncertain futures it is naturally our first response to cut out luxuries and only spend money on the basics to stay operational. However, working at this level will only ever produce average results. So as a business what we need to ask yourselves is, do you want to emerge from this ‘recession’ limping along with the others or visibly ahead of your competitors on track to great profits?

Everyone agrees that pro-actively increasing your workforce health gives a range of substantial financial benefits, as does the research evidence but many companies are like scared sheep. Why not be innovative, make a calculated investment, and stand out as an industry leader?

For example, if you’re buying a new car, you could save money and get an old second hand little ‘run-around’, or you could invest a little more in a newer model that you really want, that will be more reliable and will deliver the desired results. Both options will get you from A to B but the second option will improve your performance and pay-off as both a short and long term investment.

You have the workforce, we at Occupational Fitness have valuable training at a great price, so let’s take your company forward together! For more information or if you know anyone who may be interested, please contact me through our website www.occupational-fitness.com or email james.bednarski@occupational-fitness.com.

See how many comparisons you make between products over this weekend and the reasons behind them.

Thanks.

  

Freshen up!

Hi folks,

If you're lucky enough to have had a little sunshine the last few days like me then you've probably noticed that its made you feel more optimistic, have a little get-up-and-go, and generally happier. This is a great example of how effective our surroundings are on our daily lives. If it was sunny everyday then this feeling would become the 'norm' and gradually wear off. 

So, lets think about what else we can alter in our surroundings to get a similar effect. By changing our working environment we can increase our workplace mental health and productivity. If you work in an office setting then there's lots of scope: try switching your office furniture around (perhaps so you look out of a different window), add a plant pot or picture, alter your desk layout & even colour schemes.

If you're in manual work then you are more limited but try walking to different departments for a catch-up or heading somewhere else for you're breaks - outside if possible. At dinner time why not head off-site to buy a healthy lunch and get some fresh air too?

A change of environment however short and simple, freshens us up & helps break up fatigue and boredom. Try it today and you may find you strengthen working relationships as well as performing better.

Have a great weekend!

Top fighting tips

Hi folks,

Following my recent blog on how to cope with coughs & sniffles, in true 'prevention is better than cure' style here are my tips on how to best prevent becoming ill:

1. Balanced Nutrition: 
Aim for a hearty but healthy breakfast, 5-9 portions of fruit & veg per day, a wide variety of fresh & raw foods, & drink plenty of water. This strengthens all our defences.

2. Moderate Exercise: 
Intense or excessive exercise can stress the body & weaken the immune system. We can reap all the benefits of being active at a moderately challenging intensity.

3. Picking up infections:
The two main methods of picking up harmful germs are airborne and from surfaces. Without wearing masks we cannot really protect ourselves against others openly coughing & sneezing. We can however significantly reduce the chance of picking up infections by regularly using anti bacterial spray / wipes & soaps after using public services / areas.
 
 4. Time out:
Hectic lifestyles also stress the body which can lower our defences. So make sure you get a good nights sleep and schedule-in relaxation time when you've earned it. This may appear lazy but is in fact very productive, allowing the body to replenish itself.

If we try as much as possible to cover these for bases in our daily lives, we are not only able to fight illness better but are generally healthier all round. Keep an eye out for future blogs focusing on each of these topics in turn.

Thanks.
James.

Top cold / flu remedies - no perscription needed!

Hi Folks,

A lot of people seem to be off work feeling ill so far this year, so I thought that the most useful thing right now to you would be my top remedy tips. Some you may know but some will be new to you!

1. Plenty of sleep – your body can fight infection with all its resources as its not concentrating on other activities.

2. Keep well hydrated – we produce a lot of mucus & lose moisture in coughs & sneezes.

3. Stay warm but not sweaty – we lose most of our heat through our head so a nice cosy hat can make u feel better.

4. Aching body? Then a warm bath or shower can help sooth this & generally makes you feel more human again.

5. If staying at home then try not to rest all day in stale air. The fresh air from a short walk or drive will help you feel more alert.

6. Everyone knows oranges are high in immune boosting vitamin C but did you know kiwi fruits are too? – give them a try.

7. Onions are great for strengthening your immune system. Best raw in salads or sandwiches but still effective in cooked meals & soup.

8. Sugary cold & flu drinks can dry your throat out so try hot water with lemon juice instead. Have this with the packets recommended dose of Paracetamol if you wish (seek a doctors consent).   

Remember, give you body chance to fight it & if concerned seek professional medical advice. I hope these help and if you have any favourite remedies that aren’t above then please post them in the comments section!

Stay well.

Lower back pain?

Hi folks,

Now were all back at work with our nose’s to the grindstone, some of us maybe spending a long period of time in one particular position. This lack of movement may increase our risk of experiencing the dreaded lower back pain. In fact is nothing to be too concerned about & can be easily managed:

1. Try to stay as mobile as you can throughout the day. E.g. if you’re desk based then spread printer runs, coffee breaks and visits to colleagues out throughout the day.      
2. If you are working in a fixed position then try to alter your posture regularly. Adjusting your leg position and shifting your bodyweight left to right or back to forth etc is more beneficial that trying to maintain one optimum postural position.
3. Obviously avoid tasks that place excessive strain on the lower back, however try to keep doing the majority of your daily & household jobs. This may cause a little discomfort but this can be managed with the safe use of mild painkillers if your doctor permits.
4. Try sleeping on your side. If you normally sleep on your font or back this may aggravate lower back pain so turn on to your side & stack pillows to support your head.

Hopefully these techniques help, massage is also a popular treatment for re-occurring lower back pain management. If you think these techniques may be useful in your workplace please contact me as my ‘Lower back pain management’ workshop is packed full of more hints & tips.

Have a great weekend and eat lots of kiwi fruit to avoid the flu bug that’s out there!

Making it stick

Hi folks,

I don't think you'd appreciate me giving you another list of health tips right now, we're still enjoying all the Christmas left-overs & cranking up for new year! So here's a little help on how to make those new years resolutions stick (most resolutions fail in the first two weeks);

1. Think about all the positive accomplishments you made in 2010
2. Pick a resolution that really matters to you, then think about where it stems from.
3. Make this 'origin' of your resolution your Actual new years resolution.
4. Make sure its realistic & attainable
5. Break it down in to short term goals 
6. Aim but don't expect to blitz every goal, have a strong back-up plan
7. Reward yourself in different ways when you're doing well
8. Tell people at home & work your goals so they can encourage & help keep you on track.

So that's my recommended checklist, hopefully your resolution ticks all the boxes. Enjoy the festive period & ave a fantastic new year!!

James

Give yourself permission

Hi folks,

You know those mornings were your brain is already going a million miles an hour, planning every hour with jobs before you've even got out of bed? It is Christmas eve so i wont give you anything extra to think about this week, just to say do all the things you want to do this Christmas.

Most of us are health conscious & will feel guilty eating & drinking this next week. Yes it may add a few calories, but if it helps you unwind & enjoy the time off then that's important too. So my message this week is to make the most of time with friends & family, & enjoy all the festive treats - you've earned it.

Merry Christmas

James

Don't forget to empty your bins!

Hi folks,

Over this last week I have learnt about the importance of our lymphatic system. I am aware that most people have heard of this bodily function, but do not know any details & I feel it really is worth knowing about.

To keep it brief, plasma which is present in our blood is squeezed out of our circulatory system & passes between our cells. These cells take up nutrients & expel waste back in to the plasma. Our bodies now need to get rid of this waste & is ultimately transported upwards to the lymph nodes where lymphocytes (a type of white blood cell) consume it.

The lymphatic system doesn't have its own 'pump' & so we can help the process manually through massage. This is just one of the big benefits of massage, here are some others:

• Increases blood flow (containing oxygen & nutrients)
• Increases recovery rate from exercise & injury
• Decreases tension & micro-spasms (occur in muscle tissue that can result in pain / trauma)
• Decreases blood pressure
• Stimulates organ function & relaxation

What it would be like if the dustbin men go on strike next week? This accumulation of rubbish can be what's happening inside us right now. Much of the waste that needs to be got rid of are toxins created through everyday elements such as general metabolism, poor nutrition, stress, & even exercise! So if you want healthier organs, skin complexion, emotions, & energy levels etc then massage may be able to help your body work more efficiently.

Contact me for more information or to arrange an appointment (as I am now sports massage trained) - you may need it if you're frantically hitting the shops this weekend, stressed out at work, festively over indulging, or just stuck for that last present idea!

James

'Ask the audience'

Hi folks,

This week I took the opportunity to chat with a chiropractor (Jackie), I've not had the chance to meet a chiropractor before so we got chatting. With us both being passionate about health and well-being our conversation inevitably got more complex.

Through my previous research of muscular-skeletal disorders I had formed the belief that many of the body's issues could be traced back to problems with our foundations - foot function (seeing as everything is stacked vertically on top of our feet, and we don't really look after our feet properly in our culture). After chatting with Jackie I learnt that my theory was often true but more importantly that I was overlooking strong movement pattern imbalances in the upper body that could also 'pull' the spine & pelvis out of alignment to cause pain. 

Two things you may take away with you:

1. I may have introduced those of you who are already body-aware and know a little anatomy to a deeper understanding of our bio mechanics and can apply this thinking to yourselves / your workforce.

2. Everyone can learn valuable lessons from not only swapping ideas with associates within your industry but from those in seemingly unrelated industries. This week I have discovered that developing my own lines-of-thinking leads to progress, but sometimes taking the 'blinkers' off and liaising with other professional opinions light up other paths offering a potential for greater progress.

Those of you completing a project or developing an idea, ask yourself "do I work in tunnel vision all the time?" if so then why not try getting a second opinion?

Have a great weekend!

James

Do things right - intead of 'not wrong'

Hi folks,

I know its late in the day & you just want to start your long trip home through Narnia so I'll keep this one reletively short. Us Brits, with our sarcastic sense of humour always seem to expect the worst or worry about 'not doing things wrong'. How about we focus on how to not just do things right - but brilliantly!

When faced with a new or challenging task we often steer it by trying to avoid the pit-falls, or things going typically wrong or failing altogether. This can be amplified by pressure from your boss & yourself, causing emotional stress to manifest in to our nemesis - muscle tension! Well if we're too busy stressing out about the obstacles, who's concentrating on the way forward?

Think of me on my snowboard. If I'm tackling a piste & I focus on a rock up ahead, what's going to happen? - yep....sore bum! Where as if I'm aware of it but focus on the direction I want to go, then I sail by it in style.

So what I'm saying is visualise your goal being a success then take the next step to achieving it. By all means plan ahead & acknowledge the dangers but stay focused on absolute success.

More workplace health tips next week!

James

A breath of fresh air!

Hi folks,

Everyone does it, it occurs 24/7, & its essential for staying alive - breathing! Our lungs can hold up to 6 litres of air, up to 500ml of this air is pushed in & out with every breath. However due to postural constraints, low levels of health & fitness or complacency, we fall in to a shallow breathing pattern. This is fine when we're asleep as our brain & muscles don't need much oxygen then, but in our waking hours this can affect alertness, energy levels, & concentration etc. So in other words, if we practice the breathing exercises below as couple of times a day we are not only keeping our lungs healthy but improving our workplace health & performance - right?

 Simple deep breathing:

1. From a relaxed position (standing, seated or lying) breathe out slowly through your nose counting to 5 seconds. While doing so tense your stomach muscles to draw in your diaphragm which helps your lungs deflate.
2. As the lungs feel like they have emptied, pause for 2 seconds, then inhale slowly for 5 seconds. Push your stomach out to help this.
3. Repeat 5 - 10 times, closing your eyes if this helps.

Result: you feel relaxed, you have optimum blood oxygen saturation, & you're ready to carry on working but more productively.


How many times a day do you yawn? A yawn is our body's response to low oxygen saturation levels in the blood (hence the body feeling tired / shallow breathing). By showing the world our tonsils & making a caveman sound, we are taking in a greater amount of oxygen & exchanging it with the existing air in our lungs.

Today it is a cold crisp day so its perfect for giving deep breathing a go. Especially if you're sat in a traffic jam, a stuffy office or walking for your lunch.

Take care today & enjoy the festive weather!

Why not try something new?

Complimentary therapies are hands-on sessions that stimulate & work with the body’s natural healing processes. There are many different disciplines & can be used either as an alternative to conventional medicine, or to assist it. Many such practices originate in the depths of history but have been revised and modified over time for use today.

So why are more & more people choosing complimentary therapies over medication these days & how could they impact your workforce? This is because they can have less severe side effects, are holistic (treat the body as a whole), & you learn more about your body - becoming more ‘body aware.’ 

Types that we are most likely to come across are massage, reflexology, acupuncture, reiki, Indian head massage, Bowen therapy, kinesiology, & osteopathy. Rather than describe each therapy, I'm going to mention the two main ways in which they work.

1) By stimulating the nervous system we can get muscles to 'let go' of undetected tension. This then allows nutrient rich blood in to repair any damaged tissues & we can re-educate the body in its natural movement patterns / reflexes.

2) Many therapies work with the body's own energy balance, or meridian channels. If we become stressed or injured, this blocks or distorts our energy channels. Practitioners work to re-balance these which then help the body to recover to full health again. 

 If any theories of complimentary treatments sound a little 'out-there', then the only way to see if they really work is to try them for yourself! You don't have to be in poor health to be treated, many people go every so often for the relaxation benefits. Lets think about it - if they didn't work, would they still be around after all this time? Ask the local chemist or GP surgery for your closest registered practitioners & treat someone to a Christmas present with a difference this year!

Be fit & healthy - no gym required!

We are all continuously advised to do exercise to stay healthy by the media, our GP, our friends, our partners, & by our own conscience. Gyms are great if you can use them effectively but in my experience only a certain proportion of people get results from gym work. Others don't stick at it, usually because they do not enjoy it or cannot commit the time.

It would be advantageous to us all if we include as much non-gym exercise as possible, living an active lifestyle. I'm not just talking about 'taking the stairs' here but a whole range of other options:

1. Walking the dog for 20min over varied terrain in the mornings & evenings.
2. Walking or cycling to work.
3. Being as active in your tasks at work as possible.
4. Walking out to buy / eat lunch rather than staying at work.
5. Involve your children & partner in physical activities on evenings / weekends such as walking around local tourist attractions, parks & riversides.
6. Grab someone to walk to the local shops with so you can carry your bags home.
7. Invite friends for social activities like bowling, ice skating, a kick-around, a day out shopping, & of course nights out usually involve a good few hours of dancing!

These are all easy to fit in but how many of these do you currently do? Challenge yourself & plan now to fit them all in next week. They're much more enjoyable than a sedentary lifestyle, can cost very little compared to pricey gym memberships, & often 'kill two birds with one stone'.

So while we still have a few days of nice weather left, lets make the most of them starting this weekend!

5 Great sleeping tips

Hi folks,

Every day we put pressure on ourselves / others to work harder, be more efficient, perform better or be more productive. The one thing that usually ends up suffering is our sleep which in my opinion, a good 7-8hrs of per 24hrs, is the most productive thing we can possibly do! During sleep our bodies go through stages to recover & rebuild both physically & mentally. If they are not getting chance to do this properly then we cannot expect to then be at our best. 

Top sleeping tips:

1. Make sure your sleep covers 2am - 5am.
2. Go to bed & get up at the same time each 24hr period if possible (including weekends).
3. Develop a 'winding down' routine & stick to it. e.g. reading, chill out music, warm bath, chatting etc.
4. Only use your bedroom for sleep, not working, exercise or watching TV etc. 
5. Complex carbohydrate rich food can help increase sleep quality, where as protein rich food make us more alert. Use them strategically to help your routine.

Quality sleep has a huge influence on our hours spent awake. Watch this space in the future for tips on effective napping & find out why we were born to do it.

Enjoy your weekend!

Simple Mobility is the Secret!

Hi all,

In this blog entry I am going to give you a basic snippet of what forms the core of some of my Occupational Fitness workshops. After much research & liaising with other health professionals, it is clear that most muscular-skeletal disorders may be prevented by regularly moving our body through its full range of movement.

Some examples of mobility exercises are:

1. Neck rotations
2. Reverse shoulder rolls
3. Spinal rotations

There are many more of these covering the whole body. The measures we take depends upon our daily activities:

Sedentary jobs / lifestyles require mobility exercises to maintain full joint range of motion & stretches to lengthen muscles that shortened as a result of our static position.

Active jobs / lifestyles require mobility as this also stimulates a fluid release in the joint that helps maintain our cartilage. Stretches are important here too as they will ease tension in the muscles that are constantly being used.

Try analysing your own lifestyle in light of the sedentary & active elements then decide what measures you can take. You can significantly increase your functional health & decrease your risk of muscular-skeletal disorders.

To learn more & see how this type of work can benefit your company by increasing the health & performance of your workforce please visit www.occupational-fitness.com, viewing our products and topics. Plus discover how we can help you overcome the huge problem of lower back pain.

Efficiency Vs an active lifestyle - can we have both?

Hi all,

 Let me give you two scenarios of active lifestyles, see if any aspects sound familiar:

1) Sarah - Works in an office environment, pressured by targets and deadlines and so organises her daily tasks to be as time efficient as possible, e.g. combining meetings, visits to other departments / offices, errands and 'printer runs' in the morning, then blocking all desk based work together for that afternoon. Most nights after work Sarah stops off at the local gym before driving on home.

2) Lauren - Also works in an office environment with a similar job to Sarah. However she deliberately organises her day to be as active as possible, e.g. cycling to work, taking the stairs, mixing desk-work periods up with meetings, visits, 'printer runs', breaks, all over the course of the day. She also goes out for a walk to her favourite deli every lunch time. Lauren also stops at the gym on they way home but not as often as Sarah, and so has this time to relax at home.

So.. which lifestlye is best?  Both women get their jobs and get exercise done but in different ways. For people who don't like the gyms and are beginners looking to increase and maintain general health, fitness and good posture, then perhaps Lauren's lifestyle is the most effective. If you are training in a specific way or of an advanced fitness level aswell as being more methodical in your work, then your day may be similar to Sarah's.


Can both styles co-exist, well try to think of three ways that you can realisitcally increase your general health (inc posture & nutrition) tomorrow at work that won't take too much time. The implementation of these obviously depends on your job role and the amount of freedom you have with it, however you may just find these techniques increase your work perfomance as well as your health!

Be more efficient........ stop!

Hi all,

I'd like to introduce you to the ‘Inhibition concept’, it is part of the Alexander Technique & can apply to anything, anywhere. It’s all about pausing just before we would have done something that we wouldn’t have otherwise had to think about. This could be bending over to put the washing in, adjusting your car / office seat or even signing off that paperwork - something that would have come as ‘second nature’.

Our bodies consist of a series of inbuilt reflexes that co-ordinate our muscles & joints to move in the most energy efficient & healthiest way; lets call this ‘first nature’. Through various activities & postures these reflexes can become suppressed and ‘bad habits’ become our norm or...wait for it....'second nature’. By developing the presence of mind to sometimes stop before we move (like the way a cat pauses or a toddler crawls intermittently), we can perhaps then proceed with a better option that doesn’t put as much stress on the body. It is likely that this action will match one of our suppressed reflexes, so in fact we are not developing a new behaviour but re-learning an old one.

The Inhibition concept isn’t just limited to physical movements; many senior mangers involve its principles when making important decisions. In roles that involve a lot of responsibility or pressure it can be very useful to stop and look at your work patterns & behaviour. Think of it like a personal risk assessment, ask yourself ‘do I always follow the same methods?’ ‘How could I address this differently?’ or ‘do I always get the same outcomes?’  Hopefully you will conclude that you are already operating in the best way in light of everything concerned, but others may find they are able to make a small change that improves their health & productivity.

Hopefully you found this blog entry slightly thought provoking, & if you did – nice work, that was your first recognised instance of inhibition! Remember to ‘inhibit’ all different parts of your lifestyle on a periodic or rolling basis.

Have a great weekend!