Ergonomics Wellness in the workplace ERGONOMICS efficiency in

Ergonomics: Wellness in the workplace

ERGONOMICS >> efficiency : in the workplace >> reduce sickness + pain >> mental & physical wellbeing >> reduce absenteeism >> improve mental wellbeing >> lifestyle & office improvements >> 9 : 1 ratio SEDENTARY!

RESILIENCE >> resilience = deal with stress >> capacity to respond to pressures >> resilient people better able to cope >> handle heavy workload >> being supported at work with Wellbeing will result in being more resilient

EVOLVING WELLBEING: who are we? >> health & wellness professionals >> bootcamp & massage at RMB, FNB, JHB. >> posture education & assessments >> physical improvements advice & movement tips >> lifestyle tips: active lifestyle >> massage for companies >> improve health and happiness : )

Background & example. . >> healthy employees will perform at higher levels & more likely to be engaged. >> engaged employees have an emotional commitment to an organisation, and they really care about their company & the work they do. >> example of before wellness programme: “I realised that I had been sprinting for years and had not been practicing self-care. Because if my literal breakdown - mentally, emotionally, physically, and spiritually - my brain stopped working. I realised that I had to shift everything. ” >> Sadly, this is common. This lady went on to prioritize an ongoing wellness programme at her workplace. Companies are seeing ways to win awards and recognition for being Great Places to Work. >> Evolving Wellbeing aims to help bring these wellness solutions to workplaces, and make an impact on community health and positivity.

Discuss disastrous Dave. . Don’t be like Dave!

PROBLEMS!! >> sore neck >> headaches >> indigestion >> jaw clenching >> wrist pains >> eye strain >> backache >> IBS / abdominal >> shoulder pain >> shallow breathing

Time to move! >> Take 3 deep BELLY BREATHS >> Reach behind the chair and open chest >> Reach hands above your head & lean >> Shrug shoulders. Twist to the side. >> Clench your glutes : )

- Case study: slipped disk in neck/lower back Jon had spasms and pain for about a year! Migraines + foggy head Disks require blood flow, movement.

Time to move! >> Take deep breath. Neck stretches. >> Wrist mobility/massage. >> Stand up clasp hands behind you. Fold >> Ask partner to help you. >> 5 squats onto your chair. . 1 leg**

Great Liz - thanks. So now I never want to sit again!! …What can I do to prevent these things happening to me? ?

What else can we do? Breathing : lower abdomen. . Vagus nerve. Meditation. Stretching & shoulder rolls: seated stretches Desk exercises & moving - 20 mins: seated exercises Shift your gaze: look outside and eye rolls Resistance bands: exercises Water / eating patterns: walk to fridge / water point Furniture: alternate standing and sitting desks Cycle or walk to work: can you adapt commute?

Stretches: • Pec stretch on chair • Neck stretches • Partner stretches • T-spine rotations • Back bends • • Resistance bands chest opener Hip stretches

Exercises: • Band at knees: Steps/Squats • Under desk: Glutes • Mat area: Core • Shoulder openers: at desk • Banded arm rotations • Use door handle/Rows • Wall squats • Wall angels

Alternate between Sitting and standing Every 20 minutes

Where from here? • • 20 mins stretch + exercise initiative Swiss Ball / Kneeling seat / Standing stations Active meetings – every 20 mins Massage & Exercise classes - mobility area Resistance band classes : I provide all of these Challenges : monthly / weekly challenges. Charity. Active social events : team hikes & adventures Team building : nature walk; axe throwing; secret sunrise dance; climbing. .

Thank you - stay active! www. evolvingwellbeing. com Liz Marsland @lizmarsland