a roadmap to employee wellness and self-care · • lights / screen time • air quality • noise...
TRANSCRIPT
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HABITS OF A HEALTHY WORKDAYA Roadmap to EmployeeWellness and Self-Care
Presenter:
Tim Kessler
ErgoWellness Specialist
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Healthy Habits
+
Healthy Habitats
=
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TOOLS OF A HEALTHY WORKSPACE
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HABITS OF A HEALTHY WORKDAY
• Delivered via Training and
Coaching.
• Simple and adaptable actions
for addressing common work-
related stress
• Often 5 minutes or less
• Based on best practices for
achieving well-being, creativity,
and productivity
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• Most corporate wellness programs see only 20% participation *RAND Health Quarterly, 2015; 5(2):7*
• 40% of Canadians spend their lunch hour at their desk, *Dalhousie, Sylvain Charlebois, Disintegration of food habits*
• 1 in 4 Canadians will quit there job due to stress at work *Monster Canada, 2017 *
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What do you want when you are stressed or in discomfort?
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The Micro-Break
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Movement
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Self-Massage
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Breathe
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Hydration
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Rest Your Eyes
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How Do You Feel Now?
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https://shikshanews.com/life/if-you-have-these-5-habits-you-are-not-ready-to-start-your-own-business/
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Identifying StressorsHabitat• Office ergonomics
• Lights / Screen Time
• Air Quality
• Noise
• Workload
• Benefits and Accommodations
• Lost Time
• Workplace Culture / Community
Habits• Physical Activity Level
• Stress Management
• Breaks
• Vices
• Nutrition
Cause and Effect
• Circadian Rhythms
• Immune system
• Physical Mobility
• Digestion/appetite
• Decision making
• Mental Health– Mood
– Emotional Intelligence
– Focus/Alertness
– Energy level
– Sense of Well-Being
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| REST AND DIGEST
AUTONOMIC NERVOUS SYSTEM
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Is Sitting the New Smoking?
Light Smoker
Moderate Smoker
Heavy Smoker
Ex Smoker
*Niloofar Taghizadeh, Judith M. Vonk, H. Marike Boezen PLoS One. 2016; 11(4)*Richard Patterson, Eoin McNamara, Marko Tainio, et al. European Journal of Epidemiology. 2018; 33(9):
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As stress increases the more primitive areas of our brain become more dominant.
0 1 2 3 4 5
Stress
NeocortexAdult Brain
Limbic System4 yr old
Reptilian BrainSurvival
Fight/Flight
https://medicine.yale.edu/lab/arnsten/research/uncontrollable.aspx
Special thanks to Leslie MacKinnon, AASP AGM 2018
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The Micro-Break
• Micro-breaks are proven to increase productivity and creativity. (Journal of Environmental Psychology: The role of micro-breaks in attention restoration (Volume 42, June 2015, Pages 182-189)
• Our mind naturally wanders and needs a break ever 90-120min.
(Lavie, Peretz & Zomer, Jacob & Gopher, Daniel. (1995). Ultradian Rhythms in Prolonged Human Performance. 32.
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The Micro-Break• Habit
• Take Regular Quality Breaks
• Accountability Partner
• Transition Between Tasks
• During times of
distress/discomfort
• Habitat
• Walk the talk
• Timer, Apps, Wearables, Schedule
• Break Areas for groups and individuals
• Permission / Accommodation
• Training and Onboarding
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Movement
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Top 1/3 of screen at eye level and arms length away
Screen tilted upwards directly at face
Shoulder blades rolled back and down in a relaxed position
Elbows relaxed at sides, bent at 90 degrees (keyboard positioned slightly lower than elbow height)
Hips slightly higher than knees
Pelvis tilted forward, low back curved so tailbone is untucked
Seated Ergonomics 101
www.inHabitWellness.ca
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Top 1/3 of screen at eye level and arms length away
Screen tilted upwards directly at face
Shoulder blades rolled back and down in a relaxed position
Elbows relaxed at sides, bent at 90 degrees (keyboard positioned slightly lower than elbow height)
Balanced pelvis
Knees unlocked and slightly bent
Change position often
Anti-fatigue mat
Standing Ergonomics 101
www.inHabitWellness.ca
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THE BEST
POSTURE
IS THENEXTPOSTURE
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Self-Massage
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Habit
Ergonomic Awareness
Redesign Job Tasks
Micro-Break
Self-Massage
Movement/Mobility
Exercise
Habitat
Ergonomic / Modified Setup
Self Massage Tools
Wearables
Standing Desks
Active seating
Exercise/Stretching/Rehab classes
or services
Self-Massage and Mobility
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Breathing
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• Holotropic BreathingDeep inhales for hyper-oxygenation focus and energy.J Altern Complement Med. 2015 Dec 1; 21(12): 796–803.
• Box BreathingTimed inhales, exhales, and holds. For regulating stress. Psychiatr Serv. 2011 Feb; 62(2): 214–217.
• Buteyko BreathingBreath re-training for asthma, anxiety and more.Birch, Mary. Breathing retraining in anxiety and panic disorder. Australian Nursing and Midwifery Journal, Vol. 23, No. 4, Oct 2015: 31-33.
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Image Source: www.Nirmiteerobotics.com
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Image Source: www.Nirmiteerobotics.com
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Habit
Taking notice of your breath
Breathing before meals, before
meetings during work, in the
car, and times of stress.
Get more fresh air.
Habitat
Plants
IAQ Testing and Remediation
Air Purifiers
Humidifiers
Operable Windows
Outdoor Work/Break Areas
Breathing and Air Quality
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Eye-Strain and Lighting Quality
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RED Spectrum Solutions
Eye’s do not recognize red as sunlight
Great for night-vision
Allows for natural circadian rhythm
Keeps you up late at night with less side effects
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Habit
20-20-20
Closed Eye Exercise
Turn on-off lights
Sit at arms length from
screen
Get outdoors/into
natural light
Habitat
F.lux App / Night Shift Mode
Computer Glasses
Natural Lighting Solutions
Human Centric Lighting
Eye Health and Lighting
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Workplace Health Audit Tool
• Standardized approach to wellness in the workplace
• Focusing on Leadership, Integration, Communication, Employee Engagement, and Continuous Support.
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– Psychological Health and Safety
– 6 part strategy
– Free Resources
– Mental Health First Aid
• Psychological Safe workplace
– “one in which every practical effort is made to avoid reasonably foreseeable injury to the mental health of employees.”
Workplace Mental Health
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v2. COMMUNITY
INNOVATION
WELL Building Standard
• 3807 projects worldwide
– 85 in Canada
• 58 countries
• 449 million sq.ft
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• Biophilic Design: incorporates natural materials, natural light, vegetation, nature views and other experiences of the natural world into the modern built environment
• Ecopsychology: studies the relationship between human beings and the natural world through ecological and psychological principles.
Biophilic Design and Ecopsychology
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• Office design: productivity can be increased by 8%, rates of well-being up by 13%, increases in creativity, with reduced absenteeism and presenteeism
• Hospitality design: Guests willing to pay 23% more for rooms with views of Biophilic elements
• Education spaces: increased rates of learning 20-25%, improved test results, concentration levels and attendance, reduced impacts of ADHD
• Healthcare spaces: post-operative rates of recovery reduced by 8.5%, reduced pain medication by 22%
• Retail: the presence of vegetation & landscaping has been found to increase average rental rates on retail spaces with customers indicating they were willing to pay 8-12 % more for goods and services.
• Homes: can become more calming & restorative, with 7-8 % less crime attributed to areas with access to nature and can command an increase of 4-5% in property price.
http://www.oliverheath.com/biophilic-design-connecting-nature-improve-health-well/
Biophilic Design
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How inHabit can help…
Coaching and Assessments• Basic ergonomic awareness
with focus on well-being• Coaching on self-care and
productivity in the workplace.
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How inHabit can help…
Habits of a Healthy Business Leader• Strategic planning workshop for managers
and leaders
Intro to the Habits of a Healthy Workday• Lunch n learn, team building, onboarding
Healthy Habit Learning Series• Healthy Workspaces• Self-Massage and Mobility• Sleep Hygiene• Breath-work and Mindfulness
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How inHabit can help…
Tools of a Healthy Workspace• Sit-Stand Desks• Active Office Furniture• Air and Lighting Solutions• Postural Support• Self-Massage Tools
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FREE Guide to the Habits of a Healthy Workday
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