Transcript Document

Retail & Support Services
February 2015
Taking steps to prevent a fall when carrying
During the last few months, there have been a number of minor injuries, all of which could
have been much worse than they were. Some were on stairs, others were on flat surfaces. All
of them involved people who work in our offices, and every one of the incidents had one
common feature – their hands were full.
This meant that the individual wasn’t able to hold the handrail when walking up or down the
stairs, or put their hands out to break their fall when they slipped or tripped.
• Every year there are over a 1000 major injuries involving steps and
stairs in the UK.
• A slip or trip on stairs can result in a serious injury.
• When you’re carrying things, you’re much less likely to see a hazard
on the floor, and if you lose your balance, you’re more likely to fall.
• Even when walking on a flat surface you can still slip or trip and
cause yourself harm.
• An obstruction as small as 5mm is enough to cause the average
person to stumble or trip.
Think – when carrying;
• Do I have a good grip on the handrail when on
the stairs?
• Can I break my fall if I slip or trip?
• Should I make two trips to ensure I get there
safely?
Retail & Support Services
February 2015
Keep it simple
Just 20 minutes of exercise can help you live longer!
New year new you?
Did you know that January sees the highest volume of gym memberships across the UK, followed by the
highest volumes of cancellations in February and March. But staying healthy and fit doesn’t mean that you
have to become the next Mo Farah or Arnold Schwarzenegger!
Take a hike. Taking 20 minutes each day for a brisk walk will warm all your muscles up and increase your
heart rate, lower cholesterol and relieve stress. It’s also a great way of exploring the local area and there’s
no need to get prepared to go to the gym or take the time to have a shower.
Have fun and go out walking with friends or family. Keeping up a conversation while walking briskly
improves your lung function, increase back strength whilst reducing the risk of high blood pressure and
heart disease. Or try these five simple exercises which can be done sat at your desk or before you go out to
your first job.
1. Take time to breathe. Inhale as big as you can so that your chest and
diaphragm get very large. Exhale slowly letting all the air out of your lungs.
Repeat for two minutes, or the duration of one song on the radio.
• The goal of this exercise is stress-reduction. It is important to
exaggerate the breath and stop before you get too relaxed.
2. Exercise your eyes for one minute. Allow your eyes to dart back and forth
between your mirrors, or from side to side and up and down if you are on a
bus or in the office. This will help you to be alert and avoid eye strain.
3. Keep your core strong. Tuck in your pelvis and engage your lower
abdominal muscles. Then, engage your upper abs and move your ribcage
slightly toward your hips.
• Hold for 10 seconds and rest for 3 seconds, but breathe through the
entire exercise. Repeat 8 to 12 times or until your muscles start to
become tired.
4. Toning your biceps! You don’t need weights to get your biceps pumping.
Straighten your arms as far as you can. Clench your fists palms facing up,
and tense your arms fully, keeping your arms tense “curl” them slowly to
just short of your shoulder. Take 10 seconds to raise and lower for each
rep, do this 10 times. – This works equally as well for leg muscles!!
5. At your desk – even on a call. Grip the desk with both hands – shoulder
width apart, and try to push your hands toward each other for 3 seconds,
as if you are crushing the desk. Rest and then grip the desk again and try to
pull your hands away from each other for 3 seconds. Repeat 10 times. Or
until your muscles are tired