WORKPLACE WELLNESS - What is Workplace Wellness?

By Faudzil Harun

WHAT IS WELLNESS?
The word “fitness” means the ability to perform physical activities. This includes discussions on the strength of your muscles, joints and ligaments; the state of your endurance; and the power in which your body is capable of moving. This does NOT mean “health.”"Wellness," in essence, covers all areas of health: mental health, emotional health, physical health, spiritual health, social health, relationship health, and so on. Basically, these are all the different components in a person's life that can affect their overall "well-being."


WHAT IS A WORKPLACE WELLNESS PROGRAM?
A workplace wellness program is a health promotion activity or organization-wide policy designed to support healthy behavior and improve health outcomes while at work. These programs consist of activities such as health education, talk consulting, weight management, group weight loss program, medical screening, on-site fitness programs, group and personal coaching and more.


WHY WORKPLACE WELLNESS PROGRAM IS IMPORTANT?
Every day the working community is accumulating stress from daily various sources such as long hours travelling in traffic jams, travelling in the rain, travelling in people-packed public transport, long hours working, facing conflicting of ideas, handling angry customers, dealing with employee attitude & behavioral problems, meeting datelines, and many more. 

Employee health affects more than just medical costs. A healthy workforce is a more productive workforce. Between 70 to 90 percent of health care spending is caused by preventable and modifiable health risks. Unhealthy lifestyle choices and lack of exercise often lead to chronic diseases, lowering productivity and causing losses to business. It is the energetic and creative people that makes business grow.

According to the U.S. Department of Health and Human Services:
59% of employees do not get adequate exercise
50% or more have high cholesterol
27% have cardiovascular disease
26% are overweight by 20 percent or more
24% have high blood pressure

ADULT LEARNING - What is Outdoor Learning?

By Faudzil Harun

WHAT IS OUTDOOR LEARNING?
Outdoor Learning has broad meaning. Basically It involved off-workplace learning. In outdoor learning, you can learn many skills such as:

1.  Planning - Plan the entire trip or expedition.
2.  Management - Setting up procedures and people handling.
3.  Supervisory - Supervising and monitoring before, during and after the event.
4.  Communication - Learn how to give instruction and share information clearly and
     specifically.
5.  Team Bonding - Working together and relying on each other.
6.  Behavioral - Building human relation, trusting people and being sincere.
7.  Self-Confidence - Learning doing new things and doing things in different method.
8.  Self-Diversification - Exploring self-potential, expending the limit, removing fear,
     broadening initiative, demonstrating commitment, building co-operative attitude and
     discover hidden talent.
9.  Customer Service - Practicing common courtesy, listening, participation and helping
     others.
10.Wellness - Hygiene, staying fit and stress control.

and many more ....

Opportunity to Learn More
In outdoor learning, you learn about:

1.  Nature.
2.  Environmental.
3.  Map and compass reading.
4.  Basic orienteering.
5.  Outdoor equipment.
6.  Safety in the outdoors.
7.  Outdoor survival.
8.  Outdoor first-aid,
9.  Rope works.
10.Flora and faunas.

and many more .... 

LET US PLAN AND ORGANIZE FOR YOUTalk to us about outdoor learning. Our experience and skilled consultants can help you exploring new ways in your learning adventure. We live only once, let us make learning more attractive, explore our potentials and discover new things while at the same time we admire and enjoy the nature around us.

Source: transmgt.weebly.com

ADULT LEARNING - Indoor Joy & Fun

By Faudzil Harun

Even indoor learning can be fun when you do it right.

Creativity makes people do things differently.

It is the heart that makes the difference 

between good and excellent. 

ADULT LEARNING - Outdoor Joy & Fun

By Faudzil Harun

Learning in the outdoors is more effective, 

compare to classroom. 

It emphasize on building interest, 

fun and joy in the learning process. 

People learn better when they enjoy the atmosphere. 

Learning in the outdoor can develop various skill 

while admiring and enjoying the nature around us. 

Why learn in stereo-type classroom?

WELLNESS - Five exercises to do at your desk

Getting moving and prevent aches and pains 

caused by desk-bound computer work

It comes as little surprise to those who spend their days in front of a computer screen that aches, pains and repetitive strains can result. Correct posture and placement of equipment are the main way to combat this discomfort, but some basic exercises can help too.

"First up, stay fit and healthy. If you're strong, fit and flexible, you will be less likely to develop problems," points out physiotherapist Heather Mariner from Sutherland Shire Physiotherapy Centre in Sydney.

"Every hour, take a five-minute break: make a cuppa or do a task away from your computer. Get a decent break at lunchtime, and ideally go for a walk."

Taking a break and walking about gets the blood circulating, especially in the legs, where blood clots can form in people who remain immobile for long periods. Known as deep-vein thrombosis, this has become well known as 'economy class syndrome' on airplanes, but applies equally to offices.

Here some exercises to help the body parts most commonly affected by desk-bound computer work.

Eyes

"We tend to blink less with prolonged computer use, which can lead to dry eye symptoms," says Professor Nathan Efron at the Queensland University of Technology. "Try to remember to keep blinking, which is of course difficult because blinking is a controlled subconsciously." Frequently look away from the screen and focus on faraway objects. You can also rest your eyes by covering them with your palms for 20 seconds or so.

Neck

You can release tension in your neck by rolling your head slowly backwards and forwards (alternatively looking at the ceiling and floor), as well as to left and right (as if trying to touch your shoulders with your ears). Never roll your head in a circular motion around your neck, however, which can cause damage to the joints.

Shoulders

Rolling your shoulders backwards and forwards is a good way to release tension. You can also brace your hands against the edge of your desk and, keeping your arms stiff and straight, attempt to push your shoulders forward. "Join hands together behind your back," suggests Kris Fraser from the University of Queensland's Occupational Health and Safety Unit. "With the shoulders remaining relaxed, gently lift arms to stretch. This can be completed either while standing or seated."

Back

Link your fingers, stretch your arms above your head, then slowly lean from side to side to loosen up your back. You should also make sure you arch your back from time to time. The safest way to do this is to support the small of your back with your hands as you gently lean backwards, holding the pose for a few seconds.

Wrists

Simple wrist exercises are easy while sitting at your desk, says Kris Fraser. "Extend your arm with your palm facing upwards. With the other hand, gently pull on the fingers while keeping your arm straight. Hold for ten seconds, and repeat time times." You can also link your fingers together and turn your palms away from your body, stretching outwards.

Source: http://www.bodyandsoul.com.au/

WELLNESS - Stay fit in the office

Staying fit whilst working in an office can be a challenge

It's an unfortunate fact, but the majority of us spend much of our lives sitting behind a desk. All the same, it is possible for career types to get and stay fit.

• Take a break. No matter how stressed you feel, take at least two breaks a day: one in the morning, one in the mid-afternoon. Use the time to take a brisk walk. This will burn a few extra kilojoules and recharge your mental and physical batteries.
• Have a conference walk with colleagues to brainstorm or solve problems. Movement has a way of simultaneously opening up the creative mind while shutting down the critical mind. And it's good exercise.
• Walk to lunch. Pick a few restaurants that are a 10- to 15-minute stroll away and get moving. Oh, and walk back too.
• Discuss matters in person. Skip the email and phone. When you need something from someone in your office, make it a point to get out of your chair and physically place yourself in the same space as the person you are talking to.
• Even if you have a parking spot at work, park at least a block (preferably two or three) away from the office. A short, brisk walk will boost energy and burn kilojoules.

Source: http://www.bodyandsoul.com.au/

WELLNESS - Wellness while you work

Easy ways to boost your well-being at work

Being desk-bound doesn't mean you have to sacrifice your health. Kimberly Gillan reveals easy ways to boost your wellbeing at work

Whether it's standing up to stretch or slicing a piece of fruit, scheduling regular "health breaks" at work does wonders for your body and mind. Research shows the healthiest employees are three times more productive, so not only will being healthy make you feel better, you'll hopefully cut back on overtime too. Try making these simple changes and watch your wellbeing skyrocket.

Get moving

If you work an office job, chances are you spend most of your day sitting at your desk or in meetings. Add in driving or sitting on the train, plus nights spent watching TV, and you've probably clocked up a lot of time on your butt.

Even if you exercise for 30 minutes a day, researchers warn your risk of heart disease and diabetes is high if you're sedentary most of the time.

"If a person is sleeping eight hours and doing a brisk walk for 30 minutes, that still leaves 15.5 hours of potentially sedentary behaviour every day," physical activity researcher Dr David Dunstan says. "When we sit, we are burning very little energy. The muscles are no longer contracting [and] we know muscle contraction is so important for many of the body's regulatory processes."

He says moving every 30 minutes reduces your chances of developing heart disease and diabetes. "Rather than emailing a colleague down the corridor, walk over and talk to them," Dr Dunstan suggests. "Remove your bins from your personal workplace to a central location so you have to get up and take the rubbish to the bin."

Snack smart

With most of us working increasingly longer hours, it's never been more important to eat healthily at work. "We're spending more of our time in the office and if you don't eat regularly throughout the day, you might overeat later if you arrive home famished," Sonya Stanley, from the Dietitians Association of Australia, says.

The good news is you can use your work routine to your advantage. "There are set times when you go to morning tea and lunch, whereas someone who's at home can eat whenever they want," says dietitian Hanan Saleh.

She says the key to eating well at work is to plan your food the night before. "Have a small salad or a salad sandwich for lunch so you're halfway towards getting five serves of vegies a day," she says. "Also bring boxes of Vita-Weats or Cruskits to snack on, rather than going to the cafe and picking unhealthy options that will impact on your ability to concentrate. The fattier the meal, the more sluggish you will feel and you won't get through your day as effectively."

If you're tired, have a caffeine hit. "It's okay to have three coffees a day, as long as they're not extra large, full cream, with three sugars each," Saleh says. "Caffeine is a good stimulant and will get your brain working a bit better."

Loosen up

Corporate yoga teacher Angel Singmin says people who work on computers often carry a lot of physical tension. Try these easy exercises to relax your muscles and beat stress while you work.

Release your neck

"Stress from your job usually reveals itself in your neck, shoulders and back," Singmin says. "Release the tension by tilting your head to the left and bringing your left hand up over your head to gently pull the right side of your head and lower your left ear towards your left shoulder. Close your eyes and hold for at least three long breaths. Repeat on the other side."

Fix your posture

"If you hunch forward at your computer, not only does it cause more tension, it also makes your breathing shorter and less calming," Singmin says. "Be aware of your body and focus on sitting straight. Do this stretch every day: interlace your fingers behind your back and pull your arms back and down to open the front of your body."

Breathe easy

"Breathing techniques can be done at your desk to calm the mind and nervous system," Singmin says. "Close your eyes and breathe in through your nose, counting slowly to four. Hold your breath and count to four, then exhale smoothly for a count of four. Repeat this as many times as possible."

Source: http://www.bodyandsoul.com.au/

WELLNESS - Unhappiness at work on the rise

Over 75% of Aussies are unhappy at work

A recent study has found a whopping 78 per cent of Australian workers are unhappy with their jobs and would like to make a career change.

The survey, conducted by Martin College which has campuses in Sydney, Brisbane and the Gold Coast, also found that nine per cent of Australians went as far as to say they hated their jobs.

So why are so many working in jobs they dislike? Warren Jacobson, managing director of Martin College, says it's because most people think it's too hard to make the switch.

"A quarter of Australian workers who are not happy with their career haven't changed because they think it's easier to stay where they are, and 14 per cent say they just don't have time," Jacobson explains.

However, 72 per cent of workers say they would undertake additional study if they could work it around their current job.

Forty-seven per cent of respondents who had successfully changed their career said they had undertaken additional study to achieve their career change.

Source: http://www.bodyandsoul.com.au/

WELLNESS - Positive thinking in the workplace

We spend much of our time in the workplace, 

so give yourself something to look forward to. 

Focus on your strengths for a happier working life.

If you could feel happier, boost your self-confidence, feel more energetic, be less stressed and feel more effective – would you do whatever it takes? It can be as simple as finding your strengths and putting them to work.

We all have strengths, and identifying our best attributes can have a positive effect on work and life in general. According to Marcus Buckingham, author of Find Your Strongest Life (Thomas Nelson, 2009), the happiest and most  successful women focus on their strengths and feel satisfied as a result.

First identified by renowned psychologist Dr Martin Seligman, the 24 character strengths are the guiding morals and qualities that make us who we are. They are linked to the six human virtues of wisdom, courage, humanity, justice, knowledge and temperance, and are present to varying degrees in all of us (see What are your top 5 strengths?, page 58).
Be careful not to confuse skills with strengths; skills are talents that are learned, while strengths are unique aspects that underline the choices we make and our behaviour.

Using our strengths helps us to perform better, because we’re doing something we’re passionate about and feel good at. “When we use our strengths at work, we’re more likely to experience ‘flow’ [a sense of being ‘in the zone’]. We also tend to be more engaged and productive,” says Professor Tim Sharp of The Happiness Institute. “This is highly correlated with reports of happiness, satisfaction and wellbeing. It feels great to use your strengths so we enjoy ourselves more and get better results.”

Best of all, says Canberra-based psychologist Barbara Miller: “With enough time, effort and determination almost any person can acquire the strengths.”

Strengths at work

Traditionally, we’re told that to be our best we need to improve our weaknesses. But when we focus on these it tends to make us feel demoralised – particularly if we’re trying to improve skills that are the opposite of our strengths. Imagine telling a world-class swimmer to focus on running!

Working to our strengths increases self-esteem and can boost performance. Get your boss involved to help you be your best. “One of the keys to workplace engagement, productivity and retention is using strengths to help us feel like a more valuable employee,” says Professor Tim Sharp. “The best performing teams and organisations are aware of others’ strengths. We’re more likely to reach out to the most appropriate person if we know their strengths.”

Being engaged at work is essential for increased life satisfaction. “Most of us spend a great deal of time at work so it makes sense to enjoy it,” says psychologist Barbara Miller. “Yet many people I meet are disenchanted with their workplaces and overwhelmed by negative, destructive emotions.”

How to be happier at work:

Choosing to build our strengths involves making decisions. Here, psychologists Barbara Miller and Tim Sharp reveal how you can move forward and be happy.

• Identify your signature strengths and work towards a great career where you can use them every day.
• Consider what you need to do differently to flourish at work.
• To learn more about your strengths, ask yourself: what energises me? What excites me? What tasks do I look forward to?
• Speak up: tell your boss about your strengths and work out ways to utilise them in your current job.
• At work, get to know others’ strengths so you can use them in a collaborative way to get the best results. 

Source: http://www.bodyandsoul.com.au/