Tips of Looking After Your Health And Safety At Work

Taking care of your health is becoming more important in many different ways, as we are living longer and consequently working longer. Thus, we need to make sure that we take our occupational health into consideration.

For instance, if someone at the next desk in the office has a cold on Monday morning, you can bet that by Friday, at least half of the office will be sniffling.

It is not possible to just take care of ourselves around the home anymore. With most of us spending at least 8 hours at work, 5 days a week, the way we look after ourselves at work is perhaps one of the most important factors that lead to our overall health and fitness level.

tips on keep healthy and safe when you working

What you should do to keep a healthy and safe working aura around you? Keep reading

So what can you do as an employee to ensure that you stay fit and healthy? And what can employers do?


  • It is a good idea to make sure you are getting a full 8 hours of sleep; drowsiness around the office can limit your productivity and make you even more lethargic. If you have a physical job, a lack of sleep can be fatal – operating heavy machinery while feeling weary could lead to a serious injury with just a simple slip.
  • A tidy desk is a tidy mind! Not only will a tidy working environment help boost your productivity – no more endless searching for that note hidden under piles of old paperwork – it will also minimize the risks of injury around the office. Keeping piles of things stacked up on your desk is only asking for an injury; for as clutter builds up, so does the amount of trip hazards around your working area. In the construction industry it must be stressed that clearing up after yourself is not just for the purpose of making things look nice. It’s for safety too; for if you leave tools somewhere they wouldn’t normally be left at, someone could knock or lean on it – resulting in a serious injury.


  • As an employer, there is an important health and safety legislation in place that you must adhere to in order to minimize the risks of incidents around the workplace. The first place to start is with a risk assessment; a thorough inspection of all the processes and machinery (if applicable) around the workplace will ensure that you are aware of all the hazards that exist.
  • Once all possible hazards and risks have been located, you can train your staff to act appropriately. One of the most common risks in both the office environment and factory site are those associated with manual handling and heavy lifting. By providing correct training for all staff, you can instantly minimize the threat of injury to your employee’s and legal issues arising in the future.

With the increase in accident claims and constantly changing legislation, it is important to make sure that you have all the correct systems in place to keep your employee’s health a top priority.

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How To Prevent Common Accidents From Desk or Office Jobs

Are you working behind the desk? Do you think that only people who work outside of the office premises are prone to accidents?

If you answered YES on both questions, you’re wrong. Unfortunately, even people who are working in the confinement of an office may suffer from accidents.

Here are some of the most common accidents which one might encounter in the office. Make sure that you read these to avoid mishaps.

Slipping and Tripping. Chances are likely that you have experienced this one way or another. Slipping and tripping can be caused by different factors. It can be the octopus wiring in the office. It’s possible that the huge pile of boxes can be the cause for someone to trip. Or maybe, a piece of paper is the culprit for a bad slip. Regardless what causes it, be very cautious about your surroundings.

office job accidents is everywhere, how to avoid it?

There are many common accidents you can get when you at work in office, what are these and how to avoid?

If you are walking, make sure that you are focused. Don’t read your reports until you get back to your desk. Also pick up things which you think might be the reason for an accident. Maintain a clean office environment. Not only are you helping yourself, you’re also helping your colleagues.

Minor cuts. Having a desk job doesn’t mean that you can’t get minor cuts. Sometimes you will need to use scissors or cutters. In fact, you can even get minor cuts from tape dispensers. Before using any sharp tool, clear your desk. Plus, avoid cutting things while talking to your officemates. It will distract you from what you are doing, thus making you more prone to minor cuts.

Also make sure that you have a first aid kit. This is different from your office’s supplies. Have your own alcohol, cotton balls and Band-Aids. Don’t make your minor cut worse by neglecting it. Treat it as soon as possible.

Back and neck pain. A lot of office workers suffer from back and neck pain caused by prolonged usage of computers. In order to prevent this, you must take breaks. It’s recommended that you take a short break after every hour. You can use this time period to stretch your arms and legs.

If you believe that your office chair isn’t conducive for long sitting, you can raise this issue to your superiors. It’s possible that they’ll listen since this can affect your productivity as an employee. If they can’t provide you with a better chair, maybe you can get your own. Remember, it’s cheaper than getting yourself hospitalized for severe back and neck pain.

Apart from that, remove unnecessary things from your desk. Always make room for your arms so that it can relax while you are doing your long reports and business reviews.

Recurring motion injuries. Are you familiar with carpal tunnel syndrome? This is a serious matter. Those who are working long hours typing are usually the victim of this syndrome. One might feel painful sensations like tingling, burning and numbness.

To avoid these repetitive or recurring motion injuries, you should learn simple exercises that you need to follow regularly. And just like preventing back and neck pain, one must properly arrange their computers, desks and chairs to be more conducive for long hours of work.

Emotional and mental stress. How many times have you cried because of stress from work? This is a very serious issue as some employees can’t handle life’s stress. As a result, they have poor performances at work.

What you can do is keep yourself inspired. Tell yourself that a problem is called such because there is ALWAYS a solution. Take one problem at a time and don’t be afraid to ask for help. Your emotional baggage should be gone easily.  

Accidents ‘do’ happen. But if you are careful, it is possible to avoid grave disasters. Always be careful and be conscious about your surroundings. It’s the only way you can prevent serious mishaps from happening.

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How To Reduce Distractions When You’re Working Out

There are so many ways to get distracted while working out. If you work out at home, the phone always seems to ring as soon as your start your fitness DVD. At the gym, there are people who want to talk more than work out. The problem is all of those distractions can make it hard for you to focus, and focus is important for maintaining proper form and taking your workout to the next level. So, how can you minimize distractions during your workout so you can maximize your results?

Exercise Focus: Not All Distractions Are Bad

A little of the right kind of distraction can work in your favor when you exercise. Research shows that face-paced music can help you pick up your pace on the treadmill and reduce the perceived effort of your workout. When a workout feels easier, you’ll push yourself harder, and you may be able to run longer.

On the other hand, you’ve probably seen people reading a book or magazine while cycling on a stationary bike or working out on the elliptical machine. This slows down your pace and affects your form because you’re switching your focus away from the movements of your body. Ever notice how slowly those people reading a book or magazine move their feet and how hunched over they are? It’s not good for your workout or your posture.

Still there are people who claim they need a distraction like a book, television show or magazine to get the motivation to exercise. They say they couldn’t do it otherwise. If that’s the case, there are safer distractions. It’s less threatening to life and limb to watch a television show than it is to turn the pages of a book while jogging on the treadmill. Health clubs have even bought into this concept of distraction by installing television sets on their walls and opening cardio theaters where members can work out in a dark room while watching movies on a big screen.

As a generalization, you’ll get more out of a workout if you concentrate on your form and movements rather than try to read a book or talk to someone while you’re working out. This is especially true when you’re using weights where form is crucial and the risk of injury is high.

how to reduce distraction at work?

How to reduce distraction at work? You need a good plan and guidelines to improve your productivity, see how and the videos to get more tips.

Have a Plan before You Start Working Out

Planning your workout beforehand will help limit distractions. Know what you’re going to do and in what order before you even walk into the gym. Too many people go the gym and “wing it.” They aimlessly move from one workout machine to another without a set plan. Have a plan, write it down and etch it in your mind so you don’t have to decide what to do next.

If you work out at home, take the phone off the hook during workout time, and let family members know you’re exercising so they won’t distract you. If you work out at home, early morning workouts are best when there are fewer distractions. At the gym, most people won’t disturb you once they see you’re serious about working out. Go into the gym like a woman or man on a mission, and the guys and gals who use the gym for social purposes will be less likely to interfere with your workout. If you find it hard to concentrate because too many gym goers are approaching you, put on some headphones. They’ll think you’re listening to music and won’t bother you.

The Bottom Line?

Focus is an important part of any workout. Have a plan before you enter the gym, and don’t lose focus by watching the T.V. screen on the wall. You’ll get better results.

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7 Exercises You Can Do At Work

It’s not news that if you spend your days sitting on your butt at work eating junk food, that your butt, belly, and other body parts will expand. What is news is that recent medical research has shown that just sitting for sustained periods, even without the junk food, can increase your risk of cardiovascular disease and shorten your life expectancy. The good news is that you don’t need to run a marathon over lunch every day to reverse the bad effects of prolonged sitting. Instead, follow these seven simple, convenient steps to improve your physical health while at work.

what exercises you can do when at work?

Do not underestimate the exercises at work, it can highly improve your body health, thus learn what works good for you and do it!

1. Work in Walking

Add small amounts of walking throughout your day. Start by taking the farthest rather than the closest parking spot possible, or, even better, walking to work. During lunch, choose a restaurant a five- to ten-minute walk from work rather than a closer one. If you bring your own lunch, take a short walk before eating or walk to a park for an picnic if the weather is good, rather than just sitting at your desk. During the work day, think of reasons to get up and take a brief walk at least once an hour, even if it’s just to visit the rest room farthest from your office or to march in place by your desk while waiting for a slow download.

2. Every Step Counts

Take the stairs rather than the elevator or escalator to get a good cardiovascular workout and tone the muscles in your hips and legs. For a convenient indoor workout, spend five or more minutes a few times a day walking up and down stairs, If you don’t have convenient stairs, invest in a small exercise platform you can use for stair-stepping in your office. Do arm circles or other upper body exercises as you step on and off the platform for a more intense cardio workout.

3. Exercise Desks and Seating

If you work at home, or have a large office, invest in an integrated treadmill or stationary cycle desk, designed to let you walk or pedal while you work at your computer. Alternatively, replace your desk chair with an exercise ball to tone your abdominal muscles as you sit.

4. Stand to Talk

You don’t need to sit while you talk. Walk around your office or march in place while you are on the phone. Consider holding standing or walking meetings with you colleagues, especially for shorter, less formal conversations.

5. Seated Leg Exercises

Shape and strengthen your legs as well as burning calories while you sit. Point and flex your feet or do ankle circles to develop your calves while working at your computer. Do bent and straight leg raises to build your thigh muscles and squeeze your buttocks to work your gluteals. Add ankle weights for a more intense workout.

6.  Chair Exercises for Your Arms

Tone your arms as you surf the web. Many standard arm exercises, such as arm and shoulder circles, skull crushers, punches, and bicep curls can be done at your desk with dumbbells, resistance bands, or wrist weights.

7. Core Desk Fitness

Strengthen your abdominal muscles by lifting one knee and leaning forward, trying to touch your nose to that knee, and then repeat with the other knee. Lean from sided to side and twist your upper body clockwise and counter clockwise while sitting in your chair to work your obliques.  If you are using an exercise ball as a chair, occasionally roll it back from your desk to do crunches.

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Secrets to Staying Healthy And Happy While Travelling

No matter what your destination or why you’re traveling, fatigue, stress an upset stomach or worse can can spell disaster for your trip.
Fortunately, the wear and tear of travel can be kept to a minimum with simple advance planning. Here are some easy ways to make your travel more comfortable — and healthful.


Your chief consideration when packing for a trip is where you’re going, how long you’ll be away and what the climate is like at your destination. But no matter what sort of trip you’re trip planning, bring along a well-stocked self-care kit. It should be easily accessible in your carry-on luggage and should contain some or all of the following:

Antacid Familiar store-bought remedies such as Maalox, Mylanta, Gelusil, Tums or Rolaids combat and stomach upset, heartburn and abdominal cramping sometimes caused by unfamiliar food or drink — or overindulgence in either.

Diarrhea remedy Over-the-counter preparations like Imodium A-D, Kaopectate or Pepto-Bismol are all effective at stopping diarrhea. Tablets are easier to take along on a trip, although the liquid forms of these medications usually offer faster relief.

traveling tips which can give you a more healthy travel experience

Travel is awesome living experience, you should better keep it more healthy to gain a better enjoy, read the following travel tips to know what you should do when have a plan.

Laxative On the road, constipation is often more of a problem than diarrhea.

Reason Your diet while traveling is apt to lack high-fiber foods. Also, it may be difficult while you are traveling to maintain a regular exercise routine. Take along some Metamucil, FiberCon or Senokot just in case.

Antihistamine The over- the counter medication. Benadryl is effective against a host of potential allergens and irritants and is well-tolerated by most people. If you have to stay alert, ask your doctor about Claritin. It’s now available without a prescription and it causes little or no drowsiness.

Antibiotic For tooth abscesses, severe bronchitis, festering skin wounds or other stubborn bacterial infections, ask your doctor to prescribe an antibiotic in advance.

Caution Antibiotics should be used only under a doctor’s supervision. Call your doctor at home for instructions if you need to use one.

Motion sickness remedy Dramamine or Bonine tablets are effective medicines.

Caution Dramamine and Bonine can cause drowsiness. Avoid them if you have to stay alert.

Athlete’s foot remedy Be sure to include antifungal foot powder or solutions like Lotrimin, Micatin or Tinactin in your travel kit, since showers in hotel rooms and fitness centers are not always fungus-free.

Also helpful Rubber thongs for the shower.

Sunscreen,sunglasses and a wide-brimmed hat. These are must for travel to sunny places or if you intend to be outdoors for extended period of time.

Important Your sunscreen should have an SFF of at least 15 and should guard against both UVB and UVA rays.

Insect repellent For adults, look for one that contains 20% to 30% DEET.

Aspirin, acetaminophen or ibufropen.

Adecongestant, as well as a supply of facial tissues.

You might also want to bring along a basic first-aid kit cntaining an antibacterial cream or oinment, bandages, gauze, thermometer, scissors and tweezers. See the vdeo below to get the more tips.

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