Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Revised by:
Dr. Edna Huevos
Health Advisor
AlMansoori Specialized Engineering
Reviewed by:
Hamadeh J. Bakir
Corporate HSE&Q Manager
AlMansoori Specialized Engineering
Approved by:
Nabil Al Alawi
Managing Director
AlMansoori Specialized Engineering
F-600
www.almansoori.biz 01-10-2007
1
Introduction.............................. 4
Positive Thinking...................... 8
Cholesterol.............................. 11
Triglycerides........................... 13
Water ..................................... 16
INDEX
Weight Control....................... 18
Exercise................................... 24
Brisk Walking......................... 29
Jogging.................................... 31
Office Ergonomics.................. 36
Back Safety............................. 38
Stress Management................. 40
Smoking.................................. 43
2 3
WELCOME
4 5
CATEGORY 3: A person who has some problems that needs regular treatment problems identified, expalined and discussed.
with medicine. Ability to work may have Restrictions as per 4.4 HSEQ Representative shall explain to the employee the measures
medical report. advised by the Medical Doctor.
CATEGORY 4: A person whose test results as abnormal and Unfit for work. 4.5 Employee shall sign Medical Fitness Declaration Form.
(Contagious and Special Diseases). 4.6 Employee shall agree on target date for the next medical check-up to
ensure improvement.
PROCEDURES CONSIDERED IN MONITORING CATEGORY 2 OR 3
4.7 Division Manager shall ensure arrangements have been done for the
EMPLOYEES.
next medical check-up.
1.0 PURPOSE
5.0 RECORDS
1.1 To ensure that specific health measures must be done if any health
5.1 All records shall be held confidential by the HSEQ Department and
problems are identified and documented in order to eliminate or miti-
kept for duration of 5 years.
gate it.
2.0 SCOPE
3.0 RESPONSIBILITY
3.1 It shall be the responsibility of all Managers, HSEQ Manager, Health
Advisor and HSEQ Officers to ensure compliance of this procedure.
4.0 PROCEDURE
6 7
CHOOSE TO BE POSITIVE:
AVOID NEGATIVE THINKING
8 9
CHOLESTEROL
positive change. Constant practice makes perfect. Eventually youll stop nega- FACTS ABOUT CHOLESTEROL:
tive self-talk before it interferes with your decision making.
Cholesterol is a waxy substance found in all parts of your body. It aids in the pro-
It is very important to practice positive thinking and remind yourself youre a duction of cell membranes, some hormones, and Vitamin D. The Cholesterol in
valuable person. Try to consistently acknowledge that you are making positive your blood comes from two sources: the foods you eat and your liver. However,
changes to improve your health. You should be proud of yourself. Visualize your liver makes all of the Cholesterol your body needs.
yourself as capable, happy, and confident. These positive thoughts will help Cholesterol and other fats are carried in your blood stream in the form of special
the process of change. particles called lipoproteins. The two most commonly known lipoproteins are
low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
Remember, there are times when you are bound to feel frustrated or depressed.
Positive thinkers knew these feelings are valid, but they dont try to ignore them. What is LDL (Low-density Lipoprotein) Cholesterol?
Positive thinkers acknowledge and try to understand them, but they dont blame This type of Cholesterol is commonly called the bad Cholesterol, and is a
themselves for the conditions that lead to these feelings. Always think and feel type of fat in the blood that contains the most Cholesterol. It contributes to the
positive. Enjoy all the wonderful benefits of a healthy lifestyle! formation of plaque buildup in the arteries, known as atherosclerosis.
You want your LDL to be low. To help lower it :
- Avoid foods high in saturated fat, dietary cholesterol, and excess calories.
- Exercise.
- Maintain a Healthy Weight.
- Stop Smoking.
10 11
TRIGLYCERIDES
Triglycerides are another class of fat found in the bloodstream. The bulk of your
bodys fat tissue is in the form of triglycerides.
Checking your blood Cholesterol Level: A Healthy Triglyceride Level is Less than 150 mg/dL.
A Cholesterol Screening is an overall look at, or profile of, the fats in your
blood. Screenings help identify people at risk of heart disease. It is important to
have what is called a full lipid profile to show the actual levels of each type of
fat in your blood: LDL, HDL, triglycerides, and others.
12 13
STEPS TO HEALTHIER LIVING
Eat a bowl of fresh vegetable salad before any cooked food. Avoid fried, sug-
ared and salty foods. If possible, avoid heavy meals after nine (9) in the evening.
BREAD, CEREAL, RICE & PASTA At 10 in the evening, the liver wants to remove toxins from the body instead
Choose whole-grain bread, cereal, pasta, and brown of being involved in digestion. At this point fats are stored and not converted
rice. Stay away from donuts and pastries. to energy.
FATS
Choose extra virgin olive oil or other healthy veg-
etables oils. Stay away from animal based fats.
14 15
WATER
TEN WAYS FOR PROPER HYDRATION 6. DON'T UNDER ESTIMATE THE AMOUNT OF FLUIDS LOST THROUGH
PERSPIRATION. Following a work-out, you need to drink two cups of water for
each pound of perspiration lost.
The following tips will help you to maintain proper hydration :
7. START AND END YOUR DAY WITH WATER. Your body loses water while
you sleep, drink a serving before to bed and again as soon as you wake up.
1. DRINK AT LEAST EIGHT 8-OUNCE SERVINGS OF WATER DAILY. The
more active you are, the more water you need to replenish lost fluids. 8. COMMON COLD AND FLU MAY LEAD TO DEHYDRATION. Keep a large
bottle of water next to your bed and drink throughout the day, without getting
2. DON'T WAIT UNTIL YOU'RE THIRSTY TO DRINK WATER. The first indica- up, when having a cold or influenza.
tion that you are thirsty is when your lips are dried. By the time you're thirsty,
you have probably lost two or more cups of your body water composition. 9. COOL WATER - NOT CARBONATED BEVERAGES OR SPORTS DRINKS -
IS THE BEST FLUID FOR KEEPING HYDRATED WHEN IT'S WARM OUTSIDE.
3. DRINK PLENTY OF WATER THROUGHOUT THE DAY. Carry a bottle of Cool water is absorbed much more quickly than warm fluids and help to cool
water with you as you commute to work, run errands or a day at the beach. off your overheated body especially during summer. Make sure you keep
While at work, keep a bottle of water on your desk, or visit the water cooler a bottle of water close by, all the time if youre going out door.
and take water breaks.
10. MAKE SURE YOUR CHILDREN DRINK ENOUGH WATER. Children need
4. DON'T SUBSTITUTE CARBONATED BEVERAGES FOR WATER. Soft drinks water to balance their intake of other beverages especially during activities.
or Sodas have caffeine and it acts as diuretic. It makes frequent urination, thus Packing bottled water in a child's lunch box, instead of juice or regular soda
you lose water through your urine. can prevent childhood obesity.
16 17
WEIGHT CONTROL AND EXERCISE
WEIGHT CONTROL
body fat should be about 15 percent for men, 20 percent for women. Men with
Everybody seems to be interested in weight control. Some of us weight just the more than 25 percent fat and men with more than 30 percent fat are considered
right amount, others need to gain a few pounds most of us battle the bulge obese.
at some time in our life. Whatever our goals, we should understand and take
advantage of the important role of exercise in keeping our weight under control. Body Fat Percentage (BFP) can be assessed by a variety of methods, though it
requires a specially trained person to administer the test and perform the cor-
Carrying around too much body fat is a major nuisance. Yet, excess body fat rect calculations. Assessing body fat composition can help distinguish between
is common in modern-day living. Few of todays occupations require vigorous overweight and over-fat.
physical activity, and much of our leisure time is spent in sedentary pursuits.
An easy self-test to determine your BFP is to pinch the thickness of the fat folds
Excess body fat has been linked to such health problems as coronary heart at your waist and abdomen. If you can pinch an inch or more of fat (make sure
disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms no muscle is included), chances are you have too much body fat.
of cancer. Studies showed that obesity has a negative effect on both health and
longevity. Body Mass Index (BMI) is a number calculated from a person's weight and
height. It provides a reliable indicator of body fatness for most people and is
Exercise is associated with the loss of body fat in both obese and normal weight used to screen for weight categories that may lead to health problems.
persons. A regular exercise program is very important to help individual lose,
gain or maintain his/her weight. BMI Computation: weight (kg) height2 (meter)
Example: weight - 56 kg; height - 1.56 meters
OVERWEIGHT OR OVER-FAT? 56 (1.56)2 = 23 kg/m2
Overweight and over-fat do not always mean the same thing. Some people
are quite muscular and weigh more than the average for their age and height. People who exercise regularly increase lean body mass while decreasing their
However, their body composition, the amount of fat versus lean body mass overall fat level. This results to loss of inches, which may not cause weight loss,
(muscle, bone, organs and tissue), is within a desirable range. This is true for since muscle weighs more than fat. However, with the proper combination of
many athletes. Others weigh an average amount yet carry around too much fat. diet and exercise, both body fat and weight can be reduced.
A certain amount of body fat is necessary for everyone. Experts say that percent
18 19
ENERGY BALANCE: A WEIGHTY CONCEPT more calories than a sedentary person, as physically active person requires
Losing, gaining or maintaining your weight depends on how much calories you energy above and beyond the days basic needs.
take-in or used-up during the day. This is known as energy balance. One should
balance energy intake (calories in food) with energy output (calories expended Most often, people who want to lose weight concentrate on counting calorie
through physical activity) to achieve your desired weight. intake while neglecting calorie output. The most powerful formula is the
combination of dietary modification with exercise. Increasing your daily
Causes and the treatments of obesity is complex but, concept of energy balance physical activity and decreasing your caloric intake is an effective and healthy
is relatively simple. If you eat more calories than your body needs to perform way in loosing weight.
your daily activities, the extra calories are stored as fat. If you dont take in
enough calories to meet your bodys energy needs, your body will go to the COUNTING CALORIES
stored fat, for energy use. Exercise helps ensure that stored fat, rather than A pound of body fat stored represents 3,500 calories of unused energy. To lose
muscle tissue, is used to meet your energy needs. one pound of fat, you have to create 3,500 caloric deficits by either eating
3,500 less calorie-containing food or doing 3,500 calories worth of exercise
over a period of time. It is recommended that no more than two pounds (7,000
If you eat just about the same amount of calories to meet your body's energy
calories) be lost per week for an easy weight loss program.
needs, your weight will stay the same. On the average, a person consumes
between 800,000 and 900,000 calories each year! An active person needs Adding 15-minute moderate exercise, like walking one (1) mile, to your daily
schedule will use-up 100 extra calories per day. (Your body uses approximately
100 calories of energy to walk one mile, depending on your body weight).
Maintaining this schedule would result to 700 calorie-loss per week, or a loss
of 10 pounds a year, assuming your food intake stays the same.
On the other hand, one extra slice of bread or one extra soft drink a day or any
food containing 100 calories, can add ten extra pounds in a year if you dont
increase physical activity.
If you have a lean figure and want to keep it, you should exercise regularly and
eat a balanced diet that provides enough calories to make up for the energy you
spent. If you wish to gain weight you should exercise regularly and increase the
number of calories you consume until you reach your desired weight. Exercise
will help ensure that the weight you gain will be lean muscle mass, not extra
fat.
20 21
THE DIET CONNECTION
Energy Expenditure Chart
A balanced diet should be part of any weight control plan. A diet high in A. Sedentary Activities Energy Costs
complex carbohydrates and moderate in protein and fat will complement Cals/Hour
an exercise program. It should include enough calories to satisfy your daily
nutrient requirements and include the proper number of servings per day from Lying down or sleeping 90
the basic four food groups: vegetables and fruits, breads and cereals, milk and Sitting quietly 84
milk products and meats and fishes. Sitting and writing, card playing, etc. 114
B. Moderate Activities (150 350)
Bicycling (5 mph) 174
There have been remarkable claims for a various crash diet-plans and diet
Dancing (ballroom) 210
pills. Some of these have very restricted diet-program that resulted to noticeable Horseback riding (sitting to trot) 246
weight loss in a short time. Majority of this weight loss is water and such a loss Light housework, cleaning, etc. 246
is quickly regained when normal food and liquid intake is resumed. These diet Swimming (crawl, 20 yards / min) 288
plans are often expensive and may by dangerous, because they don't emphasize Tennis (recreational doubles) 312
on lifestyle changes to maintain your desired weight. Volleyball (recreational) 264
Walking (2 mph) 198
Experts recommend that your daily intake should not be below 1200 calories C. Vigorous Activities More than 300
Aerobic dancing 546
unless you are under a doctor's supervision. Also, weekly weight loss should
Basketball (recreational) 450
not exceed two pounds. Diet alone will result to loss of body tissue such as
Bicycling (13 mph) 612
muscle mass in addition to loss in fat. Jogging (10 minute mile, 6 mph) 654
Swimming (crawl, 45 yards / min) 522
HOW MANY CALORIES *Hourly estimates based on values calculated for calories burned per minute
The estimated amount of calorie (energy) used are based on the amount of for a 150 pound (68 kg) person.
oxygen consumed during a specific bout of exercise or physical activity for a
certain person.
The amount of energy that requires you to move, such as walking or jogging, is
greater in heavier people because of their weight. A 150-pound person would
use more calories jogging one mile than 115-pound person. Always check
energy expenditure charts you use.
22 23
EXERCISE Change your attitude toward movement. Instead of considering
an extra walk or trip to the files an annoyance, look upon it
EFFECTS OF MODERN LIVING as an added fitness boost. Look for opportunities to use your
Modern technology from electric can opener to power body. Bend, Stretch, Reach, Move, Lift and Carry.
steering wheel have made life easier, more comfortable and
much less physically demanding. One thing is certain; most These little bits of action are cumulative in their effects. Alone,
people do not get enough exercise in their ordinary routines. each does not burn a huge amount of calories. When added
together, they can result in a sizable amount of energy used
Our bodies need activity, especially if they are carrying too over the course of the day. These will help improve your
much fat. Satisfying this need requires a definite plan, and commitment. There muscle tone and flexibility.
are two main ways to increase the number of calories you spend:
1. Start a regular exercise program if you do not have one. Time saving devices eliminate drudgery and are bonus to mankind, but when
2. Increase the amount of physical activity in your daily routine. they substitute too often for a physical activity these can demand high cost in
The best way to control your weight is a combination of the above. The sum health, vigor and fitness.
total of calories used over time will help regulate your weight as well as keep
you physically fit. WHAT KIND OF EXERCISE?
Any kind of physical movement requires energy (calories); the type of exercise
ACTIVE LIFESTYLE that uses the most energy is aerobic exercise. The term aerobic is derived from
Before looking at what kind of regular exercise program is best, let's look at the Greek word meaning with oxygen. Jogging, brisk walking, swimming,
how you can increase the amount of physical activity in your daily routine to biking, cross-country skiing and aerobic dancing are some popular forms of
supplement your exercise program. aerobic exercise.
Recreational pursuits such as gardening on weekends, bowling in the office Aerobic exercises use the body's large muscle groups in continuous, rhythmic,
league, family outings, an evening of social dancing, and many other activities sustained movement and require oxygen for the production of energy. When
provide added exercise. They are fun and can be considered an extra bonus in oxygen combined with food (can come from stored fat) energy is produced to
your weight control campaign. power the bodys musculature. The longer you move aerobically, the more
energy needed and more calories used.
Add more action to your day. Walk to the neighborhood grocery store instead
of using the car. Park several blocks from the office and walk the rest of the way. Regular aerobic exercise will improve the ability of your heart, lungs, blood
Walk up the stairs instead of using the elevator; start with one flight of steps and vessels and associated tissues to use oxygen for energy production. You will
gradually increase. build a healthier body while getting rid of excess body fat.
24 25
In addition to aerobic exercise, supplement your program with muscle BENEFITS OF EXERCISE
strengthening and stretching exercises. The stronger are your muscles, the Exercise has many benefits; in addition to a weight control program, it produces
longer your stamina during aerobic activity and less chances of injury. physically fit bodies, fun and socialization. We have noted that proper exercise
can help control weight by burning excess body fat.
HOW MUCH AND HOW FREQUENT?
Experts recommend aerobic exercise at least three times a week for a minimum It has two other body-trimming advantages:
of 20 minutes. Start with 10 minutes, if 20 minutes is too much. Then, gradually 1) It builds muscle tissues. Muscles use calories faster than body fat.
progress until you work aerobically for 20-40 minutes. If you need to lose a 2) It helps reduce inches on the waistline. A firm and lean body look slimmer
large amount of weight, increase aerobic workout to five times a week. even if your weight remains the same.
Beginners should maintain the 60% level; more advanced can work up to the Exercise is fun; it provides recreation and offer
80% level. This is just a guide; people with any medical limitations should opportunities for companionship. The excitement and
discuss this formula with their physician. emotional release in participating sports and other
activities are boosts to mental and physical health.
You can do different types of aerobic activities; like walking one day, bike
riding the next day. Make sure you choose an exercise that can be done
regularly and you enjoy. The important thing to remember is not to skip too HOW TO GET STARTED
many days between workouts or else the benefits will be lost. If you skip a few Hopefully, you are now convinced that to successfully
days, gradually work back into your regular schedule. manage your weight you must include exercise in your
daily routine.
26 27
BRISK WALKING
1. First, check with your doctor. Since you are carrying extra baggage, it
Getting proper advice from your DOCTOR before you begin an exercise
is wise to get your doctor's permission before embarking on an exercise
program is important, especially if you are over 50 years, has medical problem
program.
or obese.
2. Choose activities that you think you'll enjoy. Most people stick to their
exercise program if there is fun, even if it entails hard work.
WALK FOR HEALTH
3. Set aside a regular exercise time. This may mean joining an exercise class or
Theres no doubt about it, walking is good for you. Its good for your heart,
getting up a little earlier every day. Make time for this additional routine and
lungs, muscle, bone growth and feeling of wellbeing! Strong scientific evidence
don't let anything get in your way. Planning ahead will help you get rid of
now supports the many benefits of walking to our health. Walking will lower
interruptions, such as bad weather and vacation.
your risk of many ailments, from heart disease to osteoporosis.
4. Set short-term goals. Don't expect to lose 20 pounds in two weeks. It took
you sometime to gain weight; it will also take sometime to lose it. Keep a
To get the best out of walking for your health, you are often told to walk briskly.
record of your progress and tell your friends and family about your
If you are walking briskly, you are not trying to run or just casually strolling,
achievements.
walk as if you were late for an appointment or train.
5. Vary your exercise program. Change the form of exercise or invite friends to
join you to make your workout more enjoyable. There is no best exercise; IF YOU ARE WALKING BRISKLY
keep the good once that works best for you. It wont be easy at the start, but - You will be breathing deeper than you would normally
as you begin to feel better, look better and enjoy a new zest for life, you will - Can still hold a conversation
be rewarded many times for your efforts. - Will experience a warm glowing feeling throughout your body
- May start to sweat a bit or a lot depending on how overweight you are
- Your heart will start to beat faster
TO KEEP GOING
- Take more short steps than big steps
1. Adopt a specific plan and write it down.
2. Keep your goals realistic and frequently remind yourself as you go along.
3. Record your progress (weight loss) and make sure it is updated every 2 weeks.
4. Upgrade your fitness program as you progress.
5. List down the support and company of your family and friends.
6. Do warm-up and cool down period as part of every workout to void injuries.
7. Reward yourself periodically by buying something special for a job well done.
28 29
NORMAL WEIGHT TABLE
- Build up the distance that you walk and pace your speed gradually WOMEN MEN
Note: if you get out of breath, cant talk at all or finding it difficult to walk, then HEIGHT WEIGHT HEIGHT WEIGHT
you are going too fast and should slow down 42-54 157 51-64
- Wear comfortable shoes with thick, flexible soles and good arch support. 150 43-56 160 52-66
152 44-58 162 54-67
- Use light-weight, breathable clothing such as cotton.
155 45-59 165 55-69
- Start with a slower pace walk, as a warm-up to prevent strain or injury.
157 46-60 168 56-71
- Cool-down like stretching for 5 minutes, to prevent cramping before stopping
your exercise. 160 48-61 170 58-73
162 49-63 173 60-75
- Keep safety in mind by walking with a partner; carry an identification card;
inform someone where you are going. 165 51-65 175 62-77
168 52-66 178 64-79
170 54-68 180 66-81
173 56-70 183 67-84
175 57-72 185 69-86
178 59-74 188 71-88
180 61-76 190 73-91
183 63-79 193 75-93
30 31
JOGGING
Jogging is a form of trotting or running at a For beginners, jog not more than four days a week, with a day of rest between
slow or leisurely pace. The main intention workouts, to allow adequate recovery of the weight-bearing joints, ligaments,
is to increase fitness with less stress than and tendons. Each exercise session should last no more than 20-30 minutes
running. Before you start, consult your for the first 4-6 weeks.
physician especially if you are over 40
years, has medical problem or obese. When beginning a jogging program, be more concerned with increasing the
number of minutes of the exercise session, before you increase the intensity
Jogging is an excellent cardiovascular by increasing your speed.
exercise because of its simplicity,
adaptability to busy schedules and As you jog be sure to keep your back straight, your abdominal muscles tight
numerous benefits. These include improved and pump your arms back and forth. Be sure to breathe regularly through-
cardio-respiratory health, decreased risk out the exercise session.
of heart disease, decreased body fat,
increased bone strength and improved leg BEWARE OF INJURIES
and back muscle endurance.
Jogging is not without risks. Aches and pains maybe felt after jogging.
Appropriate footwear is important for Reducing mileage or icing the affected area is a treatment option. It's impor-
jogging. Choose a comfortable pair tant to know your own body, so you can be alert of a pull or pain that could
of jogging shoes with adequate sole be an indication of a serious injury.
cushioning, good head support, and
sufficient mid-sole flexibility. Sharp pains that last longer than 20-30 minutes could be abnormal. Ankle
injuries can cause the ankle to turn black or blue and swell. Consult your
Always warm-up stretch and cool-down physician for severe pains felt on the legs, ankles and feet.
during your jogging session. Begin each
session by walking or jogging at a low
intensity for 5-10 minutes (warm-up) and
then stretch your calves, quadriceps,
hamstrings, hips, and low back muscles.
After your exercise session, cool-down
by walking at a low intensity for another
5-10 minutes and then stretch the same
muscles as before.
32 33
EYE SAFETY
Every day more than 1,000 eye injuries occurred in workplaces worldwide.
Seventy percent 70% of the accidents studied resulted from flying or falling
objects or sparks striking the eye. These workers were most likely to be wearing
eyeglasses with no side shields, though injuries among employees wearing full-
cup or flat-fold side shields occurred, as well.
objects from entering from the side.
Nearly three out of five work-related eye injuries were not wearing eye
Goggles generally offer better protection for the eyes, but best protection
protection at the time of the accident. It is estimated that 90% of eye injuries
is given when worn with face shields. Goggles are impact resistant and are
can be prevented through the use of proper protective eyewear.
available in tinted lenses. They provide a secure shield around the entire eye
area to protect against hazards coming from many directions.
USING PROTECTIVE EYEWEAR
You can guard against eye injury by making sure that you are wearing the
Goggles are required for jobs such as chipping, grinding, sanding, buffing and
appropriate protective eyewear for the particular eye hazards you face. Its
polishing; face shields may be necessary when performing these tasks.
important to remember that regular glasses alone do not offer protection from
eye hazards.
Face shields and helmets are not in themselves protective eyewear. They are
frequently used in conjunction with eye protectors. Full-face shields are often
Buy glasses that are made of an impact-resistant polycarbonate. Some types
used when you are exposed to chemicals, heat or glare hazards. Helmets are
of sunglasses can be used as protective eyewear, as long as they have impact-
used when welding or working with molten materials.
resistant polycarbonate lenses. To be effective, the eyewear must be of the
appropriate type for the hazard encountered and properly fitted.
Maintenance: Eye protection devices must be properly maintained. Scratched
and dirty devices reduce vision, cause glare and may contribute to accidents.
TYPES OF EYE PROTECTION
Safety glasses have lenses that are impact resistant and frames that are far
stronger than regular eyeglasses. Side shields on safety glasses help prevent
EYE SAFETY MEASURES
34 35
OFFICE ERGONOMICS
36 37
BACK SAFETY
Some people habitually adopt poor spinal alignment throughout their various
postures. This can predispose the spine to pain and injury. The spine should
be properly supported along its natural curve, allowing the back muscles to
relax. Proper posture and body mechanics help protect your back from pain
and injury.
38 39
BACK SAFETY STRESS MANAGEMENT
PROPER POSTURE
The spine has three natural curves; it is important to maintain these during
WHAT IS STRESS?
Stress is the wear and tear the body
activity and rest to avoid undue stress on your back.
experienced, as we adjust continuously
to a changing environment. It has physi-
STANDING
cal and emotional effects and can create
- Do not wear high-heeled shoes for prolonged period.
positive or negative feelings.
- Slightly tighten the abdominal muscles.
- Crouch periodically to relax your back.
As a positive influence, stress can help us
- Do not lock you knees; keep it slightly bent.
compel to action; it can result in a new
- Keep feet slightly apart to pass the weight equally on both legs.
awareness and an exciting new perspec-
- Keep work at a comfortable height.
tive. A negative influence can result to
feelings of distrust, rejection, anger and
SITTING
depression; it can lead to health problems
- Sit-up straight; do not slouch.
such as headache, upset stomach, rashes,
- Sit close to your work.
insomnia, ulcers, high blood pressure,
- Use a chair that supports your back in a slightly arched position.
heart disease and stroke. Studies showed
- Place a small pillow or lumbar roll to support your back.
that most illnesses are related to unre-
- Sit with your feet flat on the floor and your knees below your hips.
lieved stress.
SLEEPING
We experience stress as we adjust to a
- Sleep on a mattress that is firm but not hard.
job promotion, the birth of a child, a new
- Do not sleep in one position too long.
relationship and death of a love one. In
- Periodically lay on your side with your knees bent.
adjusting to different life circumstances,
- Place a pillow between knees to prevent twisting.
this may help or hinder our personal
- When getting out of bed, roll on one side and sit-up sideways using your arms.
growth depending on how we respond
to it.
40 41
personal growth and development. We should recognize the things we can - Try to see the stress as something you can cope with rather than something
change and those we can't or else it gives us a feeling of tied up in knots. that overpowers you.
- Try to temper your excess emotions.
Can We Tell What is Optimal Stress for Us? - Do not concentrate on the negative aspects and the what if's.
There is no single level of stress that is optimal for all people. We are all
unique individual creatures. As such, what is distressing to one may be a joy 4. Learn to Moderate Your Physical Reactions to Stress.
to another. Even if we agree that a particular event is distressing, we may - Slow, deep breathing will bring your heart rate and respiration back to
differ in our physiological and psychological responses. normal.
- Relaxation techniques (exercise, dancing, laughter) reduce muscle tension.
A person who loves to move from job site to job site would be stressed in a
job that is stable and routine; whereas a person who thrives under a stable 5. Build Your Physical Reserves.
condition would most likely be stressed on a job where duties were highly - Exercise for cardiovascular fitness 3-4 times a week (walking, swimming,
varied. As we age, tolerance to stress varies and changes. cycling, jogging).
- Eat well-balanced, nutritious meals.
We Can Manage Stress! - Maintain your ideal weight.
Identifying unrelieved stress and being aware of its effect on our lives is not - Avoid nicotine, excessive caffeine, and other stimulants.
sufficient for reducing its harmful effects. Just as there are many sources of - Take breaks and get away when you can.
stress; there are also various forms of management. All require work towards - Get enough sleep. Be as consistent with your sleep schedule as possible.
change: changing the source or changing your reaction to it.
6. Maintain Your Emotional Reserves.
1. Become Aware of Your Stressors; Your Emotional and Physical Reactions. - Develop mutually supportive friendships/relationships.
- Determine what events distress you. - Pursue realistic goals that are meaningful to you; rather than goals others
- What do you tell yourself about these events? have for you.
- Determine how your body responds to the stress. - Expect some frustrations, failures, and sorrows.
- Be kind and gentle with yourself - be a friend to yourself.
2. Recognize What You Can Change.
- Can you change your stressor by avoiding or eliminating them completely?
- Can you reduce their intensity (manage them over a period of time instead
of on a daily or weekly basis)?
- Shorten your exposure to stress (take a break, leave the physical premises).
- Devote your time and energy to make a change (goal setting, time
management).
42 43
ABOUT SMOKING
If you have tried to quit smoking before and failed, take comfort in the fact that
most adult smokers fail several times before quitting successfully. Past failures
are not a lesson that you are unable to quit. Instead, view them as part of the
normal journey toward becoming a nonsmoker.
The information below will ease your way and help ensure that this is the last
time - perhaps the only time - you will ever go through the painful process of
quitting. You can do it!
Hurting Yourself
- Smoking is as addiction. Tobacco smoke contains nicotine, a drug that is
addictive and can make it very hard, but not impossible, to quit.
- Smoking greatly increases your risk for lung cancer and many other cancers. - E x-smokers have better health than current smokers; less bronchitis and
- Decreases your memory recall and may cause memory loss. pneumonia; fewer days of illness and health complaints.
- Quitting smoking saves money. One pack per-day smoker pays $2 a day and
Hurting Others expects to save about $700 a year. It appears that the price of cigarettes will
- Smoking harms not just the smoker, but also family members, coworkers and continue to rise in coming years, as well as the financial rewards of quitting.
others who breathe the cigarette smoke - called secondhand smoker.
- Cigarette smoke is associated with more than 300,000 cases of bronchitis and Getting Ready to Quit
pneumonia each year among infants up to 18 months of age, - Set a date for quitting. If possible have a friend quit smoking with you.
- Secondhand smoke from a parents cigarette worsens asthma conditions. - Notice when and why you smoke; try to find the things in your daily life that
- Children of smoking parents are most likely to smoke compared to non- you often do while smoking (such as drinking your morning cup of coffee or
smoking parents. driving a car).
- Smoking pregnant women are most likely to deliver low birth weight babies. - Change your smoking routines; keep your cigarettes in a different place;
smoke with your other hand; don't do anything else when smoking; think
about how you feel when you smoke.
WHY QUIT? - Smoke only in certain place such as outdoors.
- Quitting smoking makes a difference right away; you can taste and smell - When you want a cigarette, wait for few minutes. Try to think of something
food better. Your breath smells good and cough goes away. This happens to you want to do instead of smoking; you might chew gum or drink a glass of
men and women of all ages; for healthy people as well as those who already water.
have a disease caused by smoking. - Buy one pack of cigarette at a time; switch to a brand you don't like.
- Quitting smoking decreases the risk of lung cancer, heart disease, stroke and
other respiratory illnesses.
44 45
On the Day You Quit - If you slip and smoke, don't be discouraged. Many former smokers tried to
- Get rid of all your cigarettes. Put away your ashtrays. stop several times before they finally succeeded. Quit again.
- Change your morning routine. When you eat breakfast, don't sit in the same - If you need more help, see your doctor.
place like the kitchen table. Stay busy. - He may prescribe a nicotine gum or patch to help you break your addiction
- When you get the urge to smoke, do something else instead. to cigarettes.
- Carry other things to put in your mouth, such as gum, hard candy, or a
toothpick.
- Reward yourself at the end of the day for not smoking. See a movie or go out WE HOPE THAT THIS BOOKLET HELPED YOU TO BE MORE HEALTHY AND
and enjoy your favorite meal. SAFE. THIS BOOKLET WILL ALSO HELP YOUR FAMILY MEMBERS TO BE
HEALTHY.
Staying Quit
- Don't worry if you are sleepier or more short-tempered than usual; these
feelings will pass.
- Try to exercise - take a walk or ride a bike. THANK YOU FOR READING THIS BOOKLET
- Consider the positive things about quitting, such as how much you like
yourself as a non-smoker, health benefits for you and your family and the
example you set for others around you. A positive attitude will help you
through the tough times. SHOULD YOU HAVE ANY COMMENTS OR REQUIRE ANY HELP. PLEASE
- When you feel tense, try to keep busy, think about ways to solve the problem, DON'T HESITATE TO CONTACT HSE&Q DEPARTMENT.
tell yourself that smoking won't make it any better, and do something else.
- Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
- Start a money jar with the money you save by not buying cigarettes.
- Let others know that you have quit smoking - most people will support you.
Many of your smoking friends may want to know how you quit. Its good to
talk to others about your quitting.
46 47
Employee Health Road Map
EMPLOYEE NAME:
DIVISION/COMPANY:
EMPLOYEE #: CATEGORY:
DATE: DATE:
Health
Recommendations 1-2 months 3-4 months 5-6 months 7-12 months
20% fresh vegeta- 30% fresh vegeta- 40% fresh vegeta- 50-60% fresh veg-
bles and fruits, Avoid bles and fruits, Avoid bles and fruits, Avoid etables and fruits,
Diet Plan Food fried, sweets and fried, sweets and fried, sweets and Avoid fried, sweets
salty food. salty food. salty food. and salty food.
10-20 minutes
2-10 minutes running 20 minutes running a 20 minutes running a
Aerobic Exercises running a day;
a day; 20-30 minutes day; 20-30 minutes day; 20-30 minutes
20-30 minutes brisk
brisk walking a day brisk walking a day brisk walking a day
walking a day
5-10 minutes a day 5-10 minutes a day 5-10 minutes a day 5-10 minutes a day
or 2-3 times a week or 2-3 times a week or 2-3 times a week or 2-3 times a week
Stress Exercises in GYM under pro- in GYM under pro- in GYM under pro- in GYM under pro-
fessional supervision fessional supervision fessional supervision fessional supervision
Streching Exercises 3-5 minutes a day 3-5 minutes a day 3-5 minutes a day 3-5 minutes a day
Stress Management
Ergonomics
48