Risk Profile Improvement
Loud noise at work can damage hearing. Approximately 22 million U.S. workers are exposed to hazardous noise at work. To minimize occupational noise-induced hearing loss, the National Institute for Occupational Safety and Health (NIOSH) recommends that workers should not be exposed to noise at a level that amounts to more than 85 decibels (dBA) for 8 hours.
via NIOSH – Engineering Noise Control – Workplace Safety and Health Topic.
Everyone needs to get enough sleep. Sleep helps keep your mind and body healthy.
How much sleep do I need? Most adults need 7 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you can’t find enough time to sleep. Getting enough sleep isn’t only about total hours of sleep. It’s also important to:
If you often have trouble sleeping – or if you don’t feel well rested after sleeping – talk with your doctor.
via Get Enough Sleep.
Can you really walk your way to fitness? You bet! Get started today.
Physical activity doesn’t need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life.
For example, regular brisk walking can help you:
The faster, farther and more frequently you walk, the greater the benefits.
Turning your normal walk into a fitness stride requires good posture and purposeful movements. Ideally, here’s how you’ll look when you’re walking:
As you start your walking routine, remember to:
For most healthy adults, the Department of Health and Human Services recommends at least two hours and 30 minutes a week of moderate aerobic activity or one hour and 15 minutes a week of vigorous aerobic activity — preferably spread throughout the week — and strength training exercises at least twice a week.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try two 15-minute sessions or three 10-minute sessions throughout the day.
Remember, though, it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration. Just think how good you’ll feel when you see how many miles you’ve walked each week, month or year.
Record these numbers in a walking journal or log them in a spreadsheet or a physical activity app. Another option is to use an electronic device — such as a pedometer — to calculate steps and distance.
Starting a walking program takes initiative. Sticking with it takes commitment. To stay motivated:
Once you take that first step, you’re on the way to an important destination — better health.
via Walking: Trim your waistline, improve your health – Mayo Clinic.
To measure stress according to the Holmes and Rahe Stress Scale, the number of “Life Change Units” that apply to events in the past year of an individual’s life are added and the final score will give a rough estimate of how stress affects health.
Life event Life change units:
Score of 300+: At risk of illness.
Score of 150-299: Risk of illness is moderate (reduced by 30% from the above risk).
Score <150: Only have a slight risk of illness.
via Holmes and Rahe stress scale – Wikipedia, the free encyclopedia.
1. Your workout leaves you exhausted versus energized. If you finish your workout feeling like you need a nap, rather than feeling revitalized and ready to conquer the next thing, you are likely pushing yourself too hard or too long, and it may be time to assess and scale back those workouts.
2. You are unexplainably irritable and moody. If small things are setting you off, and you can’t figure out why your fuse is short or your moods are so funky, this could be a sign that your body is worn down and fatigued. Your body may be screaming for a vacation from exercise, so take one!
3. You’re sleeping too much or can’t sleep. Are you restless and unable to sleep through the night no matter how tired you feel? OR, does it not matter how much sleep you get you STILL feel tired? Both of these can be caused by overtraining. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult. On the flip side, overtraining can actually make some people more tired than normal. Sleep is the time when the body and brain repairs itself, so if you’re pushing it too hard, your body might be telling you that it needs more rest that you’re giving it.
4. You have ”heavy” legs. Rather than walking or jogging with ease, your legs feel like dead weights. Heavy, tired and overly fatigued legs (or arms) can be caused by muscles that just haven’t had enough time to fully recharge and repair.
5. You get sick frequently or can’t seem to recover. When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover.
6. You feel sore for days at a time. Rather than bouncing back from a tough workout, if your body is constantly aching or sore it’s a warning that you need to step back and allow it to repair itself.
7. You feel unmotivated and/or “blue.” It seems ironic since exercise has been shown to boost feel-good endorphins, but overtraining has been linked to a decrease in energy and mood, so you need to relax and restore.
It’s healthy to relax, renew, and rejuvenate
Stress happens. Sometimes it’s unavoidable, at times it’s unbearable. That’s why taking time for yourself is a necessity.
Stress does not merely afflict your mind; it can also affect you on a cellular level. In fact, long-term stress can lead to a wide range of illnesses – from headaches to stomach disorders to depression – and can even increase the risk of serious conditions like stroke and heart disease. Understanding the mind/stress/health connection can help you better manage stress and improve your health and well-being.
via Stress Awareness.
Traveling for spring break? Don’t forget to pack, protect yourself from the sun, and go!
Don’t risk ruining your trip or your health with too much sun.
Using sun protection can prevent sunburn during your vacation and protect you against skin cancer later. Nearly 5 million people are treated for skin cancer each year in the United States. Skin cancer can be serious, expensive, and sometimes even deadly. Fortunately, most cases are preventable, and as a traveler, you can use simple strategies to keep yourself and your family safe from the sun.
Policy Considerations for Lowering Stress and Improving Overall Health in the Workplace:
via CDC – NIOSH – Total Worker Health™ in Action – January 2013.
At the heart of good health is good nutrition. Make smart, healthy choices to reduce your risk of heart disease and stroke.
INCLUDE
LIMIT
AVOID
via How to Eat Healthy.
A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—
via Healthy Weight: Healthy Eating for a Healthy Weight | DNPAO | CDC.