Seven steps to a healthier day WELLBEING As corporate employees we often don’t realise that nine hours in the
office can be quite physically demanding on our bodies – and in particular the sedentary nature of a PA’s role can leave its mark. Here’s how to make over your day for optimumhealth and wellbeing by Edwin Padlan
You spend manyhours sitting indoors at your desk, you performmany repetitive tasks on the computer or on the phone, and you must manage the stress of a demanding boss. So it’s no surprise that PAs often complain of minor aches and health niggles – so howcan youmaintain good health throughout the day while carrying out a physically and mentally demanding job. Read on...
1 Poor posture Sitting on a desk chairwhile typing
on a computer or looking at papers can lead to lower back pain, a sore neck or sore shoulders. This is often because your seated posture is poor or the design of your work environment is not ergonomically best. Healthy Tip:Adjust the height of your
chair, desk and computer monitor so that your feet are resting flat on the floor, your armscanrestonyourdesk top without rais- ing your shoulders, and your monitor is at the level of your eyeswhensitting upright.
2 Sedentary injuries Sitting or standing in the same
position for extended periods of time can result in poor blood circulation, sore limbs, and less oxygen to your brain. Healthy Tip: Stand up or change posi-
tions every30minutesto allowbloodtoflow smoothly toyour entirebody.Youwillhave more energy and will think more clearly.
3 Repetitive strain injuries Your fingers,wrists, eyes and joints
may experience significant strain, pain or long-term injury after repeating similar activities day in and day out. Healthy Tip:Take breaks every 20-30
minutes to stretch your neck, wrist and limbs. Close your eyes for 30 seconds or exercise your eyes by alternately focusing on an object in the distance and then at an object nearby.
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Poor indoor conditions Lack of air circulation and recy-
cled air-conditioning air in a closed office environment is a potential cause of allergies and the spreading of germs and illness. Healthy Tip:Onyour break times, take
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awalk outsideandbreathe in the fresh air. Poor nutrition
Onbusy days, you may be inclined
to eat quick meals at your desk or skip meals altogether. Youmay also be dehy- dratedwhichwill lead to headaches and a dry throat. Healthy Tip:Keep healthy snacks such
as fruit, nuts or seeds at your desk and haveawater bottle always atarm’s reach. Fit in frequent 5-minute breaks bywalking to the pantry for a glass of water.
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Managing stress Dealingwithdifficult colleaguesand
ademandingbosscanleadto sustainedlev- els ofheightenedstress throughout theday. Healthy Tip:In your high stress times,
mindfully relax and take three deep breaths. Step outside of theoffice for your breaks and maintain a positive attitude.
Feeling unfit At the end of the day, you may feel
a lack of energy or a general feeling of being unfit. Your bodymay ache and your mind may be tired. Healthy Tip: Include 15 minutes of brisk
walking during your commute home. At home,dobasic exercises such as push-ups and sit-ups, and make sure to do daily stretching exercises for your shoulders, back and neck. E
executive wellness company providing workplace wellness programs and 1-on-1 health coaching. Visit
www.almawellness.com. INFO
Edwin Padlan (CSCS, NSCA-CPT, MBA) is founder and Executive Health Coach at ALMA wellness. ALMA wellness is an
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