Posted by Stephen Messineo on Wed, Feb 10, 2010 @ 01:04 PM
According to the National Institute for Occupational Safety and Health, over 30% of employees report high levels of stress and experience associated health problems on an ongoing basis. While there are a number of reasons for the cause of stress at work, its effect frequently results in illness and injury. The common disorders ensuing from a stressful work environment include psychological, emotional, behavioral and cognitive ailments. If left unchecked, simple issues may evolve over time into serious illnesses such as cardiovascular disease.
The lack of exercise on a daily basis can exacerbate many of the ailments associated with workplace pressures. However, many of the symptoms of such distress may be alleviated by making lifestyle choices which benefit employees both mentally and physically.
Your health may be at risk if you are experiencing symptoms relating to workplace stress. If you suffer from depression, anxiety, fatigue, lack of concentration, or experience aches, sleep disorders, or pain, then you would benefit from a change in lifestyle habits which encompass a suitable form of daily exercise.
You will need to cope with these pressures because although the causes may not be in your control, you will suffer the effects of job stress. To mitigate these effects, you may need to make lifestyle choices such as taking care of your diet and achieving work-life equilibrium. The set of stress inducing factors you deal with are unique to your individual situation. Implementing a daily exercise routine is just one step in the multi-faceted approach to helping yourself to improve workplace performance. The benefits of following such a routine have been shown to increase morale, improve mood and energy levels, and to achieve focus and induce relaxation.
How does exercising on a daily basis help you improve your performance on the job? Exercising daily has been proven to improve your mood and overall health, which has a positive impact on your ability to achieve your work goals.
A research study in the International Journal of Productivity and Performance Management by Sameer Kumar, et al (1) conducted a cost-benefit analysis of a company's employee wellness program and healthcare costs. It determined that improving employee health resulted in enhanced worker performance and thereby increased the organization's productivity. Thus it established a direct link between employee health and work productivity.
A second study in the Journal by J.C. Coulson et al (2) measured the specific effects of exercise in the workplace by a group of employees. The employees recorded data on days they exercised as well as on days they did not exercise. On comparison, a direct link between exercise and employee productivity was established. It was found that on the days that the group of employees chose to exercise, they experienced a positive change in mood, which led to enhanced performance outcomes.
If you are experiencing symptoms or know a person who has difficulties related to the workplace, including muscle aches, changes in appetite, sleep deprivation, and fatigue, we can help by customizing a plan to incorporate exercise in your daily routine. Our programs will help you cope with your career goals and help you improve your workplace performance over time.
References:
(1)
Operational Impact of Employee Wellness Programs: A Business Case Study Kumar, Sameer; McCalla, Michael; Lybeck, Eric: International Journal of Productivity and Performance Management. 58(6):581-597, 2009. DOI: 10.1108/17410400910977109
(2)
Exercising at Work and Self-Reported Work Performance Coulson, J.C.; McKenna, J.; Field, M. International Journal of Productivity and Performance Management. 1(3):176-197, 2009. DOI: 10.1108/17538350810926534
Posted by Stephen Messineo on Tue, Dec 29, 2009 @ 07:43 AM
High Blood Pressure is one of the many cardiovascular conditions that places a significant health risk on a large portion of the population. Why do you think there are so many commercials promoting blood pressure management medications or drug commercials warning against the use of a particular drug if you are taking blood pressure medications?
On average, ~70% of people treated for a Stroke, Heart Attack, or Congestive Heart Failure have blood pressure readings that are equal to or greater than 140/90. High blood pressure can also lead to other more serious conditions including atherosclerosis (hardening of the arteries), kidney damage, vision loss, erectile dysfunction, and memory loss.
Your risk for developing high blood pressure increases even more if you have Diabetes, are overweight or obese, smoke, have high cholesterol, or are inactive. As indicated earlier, there are medications that address high blood pressure and high cholesterol, but these medications only work effectively if they are combined with other lifestyle changes. These changes include a healthier diet, losing weight, and increasing activity levels including exercise.
How does exercise help to lower blood pressure? Regular exercise has been proven to help people reduce stress, weight, and improve heart health; all of which contribute to lowering blood pressure. If fact a recent study in the Journal of Strength and Conditioning Research by Marcio Mota, et al (1), looked at a group of 15 white collar workers who averaged 43 years old and all had hypertension and provided them with a routine of 20 minutes of treadmill running and 20 minutes of resistance exercise. They compared this group to a control group of hypertensive white collar workers that did not do any exercise.
The study found that the systolic and diastolic blood pressures of the people in the exercise group remained significantly lower not only within 1 hour after the exercise routine, but up to 7 hours later (after they completed their work day). So, within only one session of exercise, these individuals benefitted for a significant part of the day from lower blood pressure.
The take home here is, if you or anyone you know is at risk for or has high blood pressure, we can assist you in lowering it by developing a customized exercise and nutrition program. Our programs will also help reduce the risk for heart disease and stroke, along with giving you more energy for your daily activities.
If you are unsure of whether or not you have high blood pressure, call the All-Access Fitness Academy @ 508-845-3974 and schedule yourself for a FREE fitness assessment. A Fitness Academy trainer will take your blood pressure during the assessment and discuss fitness options for a healthier lifestyle.
Posted by Stephen Messineo on Fri, Feb 06, 2009 @ 11:24 AM
How to Prevent or Care for a "Broken Heart" by Exercising!!
As many of you already know, heart disease is one of the leading causes of death and impairment in the United States today. Nothing literally exemplifies a "broken heart" like heart disease or having a heart attack. To avoid these conditions or to feel better after being diagnosed with them, it is extremely important to have the right balance of proper nutrition and exercise.
For people who have suffered a heart attack, it is common to worry that exercise could further damage your heart, but generally, the reverse is true: Not exercising puts you at greater risk for a second cardiac event. For most people, exercising after a heart attack is beneficial, both physically and emotionally. Proper exercise can
- help you strengthen-not strain-your cardiac muscles;
- help you lose weight and reduce your blood pressure and cholesterol level;
- make you feel you have better control over your own wellness; and
- make you less likely to experience depression.
If you have heart disease or have had a heart attack, once
you have received the green light to exercise on your own from your doctor, we can help you design an exercise program to strengthen your heart. A typical exercise plan might involve 10 minutes of warm-ups and stretches, 20 to 30 minutes 3 or 4 times a week of more intense, whole-body movement (such as swimming, walking or stationary bicycling), and 5 minutes of cooling down. These exercises should be performed at least 3 times a week.
As you may already know, exercise also strengthens muscles and bones, so the risk of low-back pain, osteoporosis and the likelihood of falls can decrease. Blood pressure and body-fat percentage will be positively affected, as well. This benefits everyone, not just people who have suffered heart attacks.
Posted by Stephen Messineo on Tue, Dec 09, 2008 @ 08:09 AM
The urge to "fatten up" and "hibernate" in winter is strong, even for us humans. However, you are better off staying in shape than struggling to catch up come spring. And winter exercise benefits more than just physical fitness; it is also a powerful antidote for the winter blues.
Your options for winter workouts will vary by interest and location. People in warmer, sunnier climates have the outdoor advantage over us northeasterners who have to live with cold temperatures and snow. But many people find being outdoors in winter exhilarating. I mean look at Rocky Balboa. He didn't need any steroids or high tech equipment to train for his fight with the big Russian, Ivan Drago in Rocky IV. No, all he needed was 2-3 feet of snow covered wasteland, a pile of wood to cut and throw around, a cold barn to workout in, a "Paulie" weighted sled, a few trees to chop down, and a snow covered mountain to climb (watch this link if you need a visual: http://www.youtube.com/watch?v=W8xHjC27YvM&NR=1 ). If it worked for him, it can work for you. And look at how much fun he had!!
Rocky workouts aside, more common winter activities include snow shoeing, ice skating, downhill and cross country skiing (regarded as one of the best cardiovascular workouts). If you are not a fan of cross country skiing, you can still get a great workout by downhill skiing or ice skating for a few hours at a time.
Winter exercise is not without its risks and challenges. In below-freezing weather, frostbite and hypothermia are of concern, while rainy climates make it challenging to stay both warm and dry. Make certain that you wear the right clothing to protect your skin and maintain appropriate body heat. And do not skimp on the warm-up exercises! Your muscles take longer to loosen up in colder weather, making injury more likely without adequate preparation.
If outdoor exercise in winter weather is not to your liking,
shift your focus indoors. Head to the gym or health club for sports, fitness classes and workouts. Many facilities also have indoor pools. Swimming is an excellent year-round activity that is gentle on joints and enhances cardiovascular health, strength and flexibility.
In many communities, walkers take to the indoor shopping malls in winter. Local walking clubs, health clubs and some malls themselves sponsor mall-walking programs. Finally, many communities and sports complexes offer sport leagues for people of all ages. These may include basketball, indoor soccer, floor hockey, indoor football, etc. Getting a team together with a few friends is a great way to stay in shape and have fun if you'd rather stay indoors during the winter.
In all seasons, varying your activities (cross training) will reduce the likelihood of injury and help prevent boredom. Focus alternately on strength and endurance, flexibility and balance, and skills specific to your favorite sports or fitness activities. Aim for 4 to 6 weekly sessions of 30 to 45 minutes each.
If you need some new ideas on training regimens during the winter months, give us a call. We may be able to help you design a winter fitness program to facilitate your specific fitness goals while keeping you in shape and injury-free.