Documente Academic
Documente Profesional
Documente Cultură
Revised by:
Dr. Edna Huevos
Health Advisor
AlMansoori Specialized Engineering
Reviewed by:
Hamadeh J. Bakir
Corporate HSE&Q Manager
AlMansoori Specialized Engineering
Approved by:
Nabil Al Alawi
Managing Director
AlMansoori Specialized Engineering
www.almansoori.biz
F-600
01-10-2007
1
Introduction.............................. 4
Positive Thinking...................... 8
Cholesterol.............................. 11
Triglycerides........................... 13
Steps to Healthier Living......... 14
INDEX
Water ..................................... 16
Weight Control....................... 18
Exercise................................... 24
Brisk Walking......................... 29
Jogging.................................... 31
Eye Safety .............................. 33
Office Ergonomics.................. 36
Back Safety............................. 38
Stress Management................. 40
Smoking.................................. 43
WELCOME
YOUR HEALTH IS IMPORTANT TO US. THE COMPANY IS
CONCERNED ABOUT YOUR GOOD HEALTH AS IT IS WITH
YOUR JOB PERFORMANCE. THIS BOOK WILL HELP YOU
MEET YOUR HEALTH CARE NEEDS.
OCCUPATIONAL HEALTH & MONITORING SYSTEM
It is the responsibility of the Company to provide a good working environment, which prevents undue hazards to health. It is
the responsibility of the employee to ensure that he maintains the
condition of the worksite and take active steps to protect his health
and his fellow workers.
The Company as part of its HSEQ Policy, and in accordance with
local government regulations provides regular medical examination to all employees. This is to monitor individual health status,
facilitate early detection of health variations and to provide the
opportunity to discuss any health concerns.
Arrangements exist for medical examination of personnel at the
following frequencies:
1. Pre-Employment Medical Examinations.
2. Periodic Medical Examinations.
1. Pre-Employment Medical Examinations are based on task
analysis and the occupational classification of the specific job to
be performed, all employees selected to perform such jobs shall be
certified medically fit, in accordance with the Company personnel
Policy Manual and local Ministry of Labor Rules and Regulations.
Operations Managers and Supervisors shall ensure that suitable
arrangements exist for medical examination.
CATEGORY 3: A
person who has some problems that needs regular treatment
with medicine. Ability to work may have Restrictions as per
medical report.
CATEGORY 4: A person whose test results as abnormal and Unfit for work.
(Contagious and Special Diseases).
PROCEDURES
EMPLOYEES.
1.0
CONSIDERED IN
MONITORING
CATEGORY 2 OR 3
PURPOSE
1.1 To ensure that specific health measures must be done if any health
problems are identified and documented in order to eliminate or mitigate it.
2.0
SCOPE
2.1
3.0
RESPONSIBILITY
problems identified, expalined and discussed.
4.4 HSEQ Representative shall explain to the employee the measures
advised by the Medical Doctor.
4.5 Employee shall sign Medical Fitness Declaration Form.
4.6
Employee shall agree on target date for the next medical check-up to
ensure improvement.
4.7 Division Manager shall ensure arrangements have been done for the
next medical check-up.
5.0
RECORDS
5.1 All records shall be held confidential by the HSEQ Department and
kept for duration of 5 years.
3.1 It shall be the responsibility of all Managers, HSEQ Manager, Health
Advisor and HSEQ Officers to ensure compliance of this procedure.
4.0
PROCEDURE
CHOOSE TO BE POSITIVE:
AVOID NEGATIVE THINKING
Attitude
I Think I Can
I Might
I Think I Might
I Want To
I Wish I Could
I Dont Know How
I Cant
I Wont
I Did!
I Will
I Can
Chance of success
Negative self-talk is a destructive habit and part of an essential defense mechanism that we often develop to protect ourselves. Many people end up talking
to themselves out of an actions that may be scary or uncomfortable.
I cant do this is really just a way of saying I dont want to deal with this
experience. We are all strongly influenced by our feelings, often determined
by how and what ultimate action we may take. If the feeling is uncomfortable,
negative self-talk results; then we often decide not to take any action at all.
Many people presume that when a past experience produced a negative result,
there is nothing they can do to change that experience in order to produce a
positive result in the future. Ive tried every diet there is. I know what to do, but
I just cant do it.
Please understand that you can make the choice not to repeat old patterns of
eating, non-exercise, and negative thinking. You have the ability to choose
the emotions you have. If you dont like feeling guilty, frustrated, or doubtful,
you can choose not to. YOU, AND NO ONE ELSE, MUST DECIDE WHAT IS
COMFORTABLE FOR YOU.
100%
50%
0%
CHOLESTEROL
positive change. Constant practice makes perfect. Eventually youll stop negative self-talk before it interferes with your decision making.
Cholesterol is a waxy substance found in all parts of your body. It aids in the production of cell membranes, some hormones, and Vitamin D. The Cholesterol in
your blood comes from two sources: the foods you eat and your liver. However,
your liver makes all of the Cholesterol your body needs.
Cholesterol and other fats are carried in your blood stream in the form of special
particles called lipoproteins. The two most commonly known lipoproteins are
low-density lipoproteins (LDL) and high-density lipoproteins (HDL).
Remember, there are times when you are bound to feel frustrated or depressed.
Positive thinkers knew these feelings are valid, but they dont try to ignore them.
Positive thinkers acknowledge and try to understand them, but they dont blame
themselves for the conditions that lead to these feelings. Always think and feel
positive. Enjoy all the wonderful benefits of a healthy lifestyle!
10
11
TRIGLYCERIDES
Triglycerides are another class of fat found in the bloodstream. The bulk of your
bodys fat tissue is in the form of triglycerides.
13
DIET PLAN:
When you go to a supermarket, make a list. Write down what you need to make
low-fat meals. Read food labels and choose the ones that are lower in fat and
cholesterol. If possible avoid frozen, processed and canned products.
Breakfast
Eat a bowl of fresh vegetable salad before any cooked food. Avoid fried, sugared and salty foods. If possible, avoid heavy meals after nine (9) in the evening.
At 10 in the evening, the liver wants to remove toxins from the body instead
of being involved in digestion. At this point fats are stored and not converted
to energy.
14
FATS
Choose extra virgin olive oil or other healthy vegetables oils. Stay away from animal based fats.
15
WATER
TEN WAYS FOR PROPER HYDRATION
The following tips will help you to maintain proper hydration :
1. DRINK AT LEAST EIGHT 8-OUNCE SERVINGS OF WATER DAILY. The
more active you are, the more water you need to replenish lost fluids.
2. DON'T WAIT UNTIL YOU'RE THIRSTY TO DRINK WATER. The first indication that you are thirsty is when your lips are dried. By the time you're thirsty,
you have probably lost two or more cups of your body water composition.
3. DRINK PLENTY OF WATER THROUGHOUT THE DAY. Carry a bottle of
water with you as you commute to work, run errands or a day at the beach.
While at work, keep a bottle of water on your desk, or visit the water cooler
and take water breaks.
4. DON'T SUBSTITUTE CARBONATED BEVERAGES FOR WATER. Soft drinks
or Sodas have caffeine and it acts as diuretic. It makes frequent urination, thus
you lose water through your urine.
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17
body fat should be about 15 percent for men, 20 percent for women. Men with
more than 25 percent fat and men with more than 30 percent fat are considered
obese.
Body Fat Percentage (BFP) can be assessed by a variety of methods, though it
requires a specially trained person to administer the test and perform the correct calculations. Assessing body fat composition can help distinguish between
overweight and over-fat.
An easy self-test to determine your BFP is to pinch the thickness of the fat folds
at your waist and abdomen. If you can pinch an inch or more of fat (make sure
no muscle is included), chances are you have too much body fat.
Body Mass Index (BMI) is a number calculated from a person's weight and
height. It provides a reliable indicator of body fatness for most people and is
used to screen for weight categories that may lead to health problems.
BMI Computation: weight (kg) height2 (meter)
Example: weight - 56 kg; height - 1.56 meters
56 (1.56)2 = 23 kg/m2
People who exercise regularly increase lean body mass while decreasing their
overall fat level. This results to loss of inches, which may not cause weight loss,
since muscle weighs more than fat. However, with the proper combination of
diet and exercise, both body fat and weight can be reduced.
19
20
21
Energy Costs
Cals/Hour
*Hourly estimates based on values calculated for calories burned per minute
for a 150 pound (68 kg) person.
The amount of energy that requires you to move, such as walking or jogging, is
greater in heavier people because of their weight. A 150-pound person would
use more calories jogging one mile than 115-pound person. Always check
energy expenditure charts you use.
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23
EXERCISE
EFFECTS OF MODERN LIVING
Modern technology from electric can opener to power
steering wheel have made life easier, more comfortable and
much less physically demanding. One thing is certain; most
people do not get enough exercise in their ordinary routines.
Our bodies need activity, especially if they are carrying too
much fat. Satisfying this need requires a definite plan, and commitment. There
are two main ways to increase the number of calories you spend:
1. Start a regular exercise program if you do not have one.
2. Increase the amount of physical activity in your daily routine.
The best way to control your weight is a combination of the above. The sum
total of calories used over time will help regulate your weight as well as keep
you physically fit.
ACTIVE LIFESTYLE
Before looking at what kind of regular exercise program is best, let's look at
how you can increase the amount of physical activity in your daily routine to
supplement your exercise program.
Recreational pursuits such as gardening on weekends, bowling in the office
league, family outings, an evening of social dancing, and many other activities
provide added exercise. They are fun and can be considered an extra bonus in
your weight control campaign.
Add more action to your day. Walk to the neighborhood grocery store instead
of using the car. Park several blocks from the office and walk the rest of the way.
Walk up the stairs instead of using the elevator; start with one flight of steps and
gradually increase.
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26
BENEFITS OF EXERCISE
Exercise has many benefits; in addition to a weight control program, it produces
physically fit bodies, fun and socialization. We have noted that proper exercise
can help control weight by burning excess body fat.
It has two other body-trimming advantages:
1) It builds muscle tissues. Muscles use calories faster than body fat.
2) It helps reduce inches on the waistline. A firm and lean body look slimmer
even if your weight remains the same.
SELF-IMAGE ENHANCED
The psychological benefits of exercise are equally important to the weight
conscious person. Exercise decreases stress and relieve tension that might
lead to overeating. It builds physical fitness which in
turn builds self-confidence, enhanced self-image and
a positive outlook. When you start feeling good, more
likely you make positive changes in your lifestyle that
will help keep your weight under control.
Exercise is fun; it provides recreation and offer
opportunities for companionship. The excitement and
emotional release in participating sports and other
activities are boosts to mental and physical health.
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BRISK WALKING
1. First, check with your doctor. Since you are carrying extra baggage, it
is wise to get your doctor's permission before embarking on an exercise
program.
2. Choose activities that you think you'll enjoy. Most people stick to their
exercise program if there is fun, even if it entails hard work.
3. Set aside a regular exercise time. This may mean joining an exercise class or
getting up a little earlier every day. Make time for this additional routine and
don't let anything get in your way. Planning ahead will help you get rid of
interruptions, such as bad weather and vacation.
4. Set short-term goals. Don't expect to lose 20 pounds in two weeks. It took
you sometime to gain weight; it will also take sometime to lose it. Keep a
record of your progress and tell your friends and family about your
achievements.
5. Vary your exercise program. Change the form of exercise or invite friends to
join you to make your workout more enjoyable. There is no best exercise;
keep the good once that works best for you. It wont be easy at the start, but
as you begin to feel better, look better and enjoy a new zest for life, you will
be rewarded many times for your efforts.
TO KEEP GOING
1. Adopt a specific plan and write it down.
2. Keep your goals realistic and frequently remind yourself as you go along.
3. Record your progress (weight loss) and make sure it is updated every 2 weeks.
4. Upgrade your fitness program as you progress.
5. List down the support and company of your family and friends.
6. Do warm-up and cool down period as part of every workout to void injuries.
7. Reward yourself periodically by buying something special for a job well done.
28
Getting proper advice from your DOCTOR before you begin an exercise
program is important, especially if you are over 50 years, has medical problem
or obese.
WALK FOR HEALTH
Theres no doubt about it, walking is good for you. Its good for your heart,
lungs, muscle, bone growth and feeling of wellbeing! Strong scientific evidence
now supports the many benefits of walking to our health. Walking will lower
your risk of many ailments, from heart disease to osteoporosis.
To get the best out of walking for your health, you are often told to walk briskly.
If you are walking briskly, you are not trying to run or just casually strolling,
walk as if you were late for an appointment or train.
IF YOU ARE WALKING BRISKLY
- You will be breathing deeper than you would normally
- Can still hold a conversation
- Will experience a warm glowing feeling throughout your body
- May start to sweat a bit or a lot depending on how overweight you are
- Your heart will start to beat faster
- Take more short steps than big steps
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MEN
Note: if you get out of breath, cant talk at all or finding it difficult to walk, then
you are going too fast and should slow down
HEIGHT
WEIGHT
42-54
HEIGHT
157
WEIGHT
51-64
REMEMBER
147
42-54
157
51-64
- Wear comfortable shoes with thick, flexible soles and good arch support.
150
43-56
160
52-66
152
44-58
162
54-67
155
45-59
165
55-69
157
46-60
168
56-71
160
48-61
170
58-73
162
49-63
173
60-75
165
51-65
175
62-77
168
52-66
178
64-79
170
54-68
180
66-81
173
56-70
183
67-84
175
57-72
185
69-86
178
59-74
188
71-88
180
61-76
190
73-91
183
63-79
193
75-93
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WOMEN
31
JOGGING
32
For beginners, jog not more than four days a week, with a day of rest between
workouts, to allow adequate recovery of the weight-bearing joints, ligaments,
and tendons. Each exercise session should last no more than 20-30 minutes
for the first 4-6 weeks.
When beginning a jogging program, be more concerned with increasing the
number of minutes of the exercise session, before you increase the intensity
by increasing your speed.
As you jog be sure to keep your back straight, your abdominal muscles tight
and pump your arms back and forth. Be sure to breathe regularly throughout the exercise session.
BEWARE OF INJURIES
Jogging is not without risks. Aches and pains maybe felt after jogging.
Reducing mileage or icing the affected area is a treatment option. It's important to know your own body, so you can be alert of a pull or pain that could
be an indication of a serious injury.
Sharp pains that last longer than 20-30 minutes could be abnormal. Ankle
injuries can cause the ankle to turn black or blue and swell. Consult your
physician for severe pains felt on the legs, ankles and feet.
33
EYE SAFETY
Every day more than 1,000 eye injuries occurred in workplaces worldwide.
Seventy percent 70% of the accidents studied resulted from flying or falling
objects or sparks striking the eye. These workers were most likely to be wearing
eyeglasses with no side shields, though injuries among employees wearing fullcup or flat-fold side shields occurred, as well.
Nearly three out of five work-related eye injuries were not wearing eye
protection at the time of the accident. It is estimated that 90% of eye injuries
can be prevented through the use of proper protective eyewear.
USING PROTECTIVE EYEWEAR
You can guard against eye injury by making sure that you are wearing the
appropriate protective eyewear for the particular eye hazards you face. Its
important to remember that regular glasses alone do not offer protection from
eye hazards.
Buy glasses that are made of an impact-resistant polycarbonate. Some types
of sunglasses can be used as protective eyewear, as long as they have impactresistant polycarbonate lenses. To be effective, the eyewear must be of the
appropriate type for the hazard encountered and properly fitted.
TYPES OF EYE PROTECTION
Safety glasses have lenses that are impact resistant and frames that are far
stronger than regular eyeglasses. Side shields on safety glasses help prevent
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35
OFFICE ERGONOMICS
36
37
BACK SAFETY
Some people habitually adopt poor spinal alignment throughout their various
postures. This can predispose the spine to pain and injury. The spine should
be properly supported along its natural curve, allowing the back muscles to
relax. Proper posture and body mechanics help protect your back from pain
and injury.
Below are some guidelines on proper lifting
techniques and protect your back from
injury.
Body Mechanics
-
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BACK SAFETY
PROPER POSTURE
The spine has three natural curves; it is important to maintain these during
activity and rest to avoid undue stress on your back.
STANDING
- Do not wear high-heeled shoes for prolonged period.
- Slightly tighten the abdominal muscles.
- Crouch periodically to relax your back.
- Do not lock you knees; keep it slightly bent.
- Keep feet slightly apart to pass the weight equally on both legs.
- Keep work at a comfortable height.
SITTING
- Sit-up straight; do not slouch.
- Sit close to your work.
- Use a chair that supports your back in a slightly arched position.
- Place a small pillow or lumbar roll to support your back.
- Sit with your feet flat on the floor and your knees below your hips.
SLEEPING
- Sleep on a mattress that is firm but not hard.
- Do not sleep in one position too long.
- Periodically lay on your side with your knees bent.
- Place a pillow between knees to prevent twisting.
- When getting out of bed, roll on one side and sit-up sideways using your arms.
STRESS MANAGEMENT
WHAT IS STRESS?
40
41
- Try to see the stress as something you can cope with rather than something
that overpowers you.
- Try to temper your excess emotions.
- Do not concentrate on the negative aspects and the what if's.
4. Learn to Moderate Your Physical Reactions to Stress.
- Slow, deep breathing will bring your heart rate and respiration back to
normal.
- Relaxation techniques (exercise, dancing, laughter) reduce muscle tension.
5. Build Your Physical Reserves.
- Exercise for cardiovascular fitness 3-4 times a week (walking, swimming,
cycling, jogging).
- Eat well-balanced, nutritious meals.
- Maintain your ideal weight.
- Avoid nicotine, excessive caffeine, and other stimulants.
- Take breaks and get away when you can.
- Get enough sleep. Be as consistent with your sleep schedule as possible.
6. Maintain Your Emotional Reserves.
- Develop mutually supportive friendships/relationships.
- Pursue realistic goals that are meaningful to you; rather than goals others
have for you.
- Expect some frustrations, failures, and sorrows.
- Be kind and gentle with yourself - be a friend to yourself.
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43
ABOUT SMOKING
If you have tried to quit smoking before and failed, take comfort in the fact that
most adult smokers fail several times before quitting successfully. Past failures
are not a lesson that you are unable to quit. Instead, view them as part of the
normal journey toward becoming a nonsmoker.
The information below will ease your way and help ensure that this is the last
time - perhaps the only time - you will ever go through the painful process of
quitting. You can do it!
44
- E x-smokers have better health than current smokers; less bronchitis and
pneumonia; fewer days of illness and health complaints.
- Quitting smoking saves money. One pack per-day smoker pays $2 a day and
expects to save about $700 a year. It appears that the price of cigarettes will
continue to rise in coming years, as well as the financial rewards of quitting.
Getting Ready to Quit
- Set a date for quitting. If possible have a friend quit smoking with you.
- Notice when and why you smoke; try to find the things in your daily life that
you often do while smoking (such as drinking your morning cup of coffee or
driving a car).
- Change your smoking routines; keep your cigarettes in a different place;
smoke with your other hand; don't do anything else when smoking; think
about how you feel when you smoke.
- Smoke only in certain place such as outdoors.
- When you want a cigarette, wait for few minutes. Try to think of something
you want to do instead of smoking; you might chew gum or drink a glass of
water.
- Buy one pack of cigarette at a time; switch to a brand you don't like.
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46
- If you slip and smoke, don't be discouraged. Many former smokers tried to
stop several times before they finally succeeded. Quit again.
- If you need more help, see your doctor.
- He may prescribe a nicotine gum or patch to help you break your addiction
to cigarettes.
WE HOPE THAT THIS BOOKLET HELPED YOU TO BE MORE HEALTHY AND
SAFE. THIS BOOKLET WILL ALSO HELP YOUR FAMILY MEMBERS TO BE
HEALTHY.
47
CATEGORY:
DATE:
DATE:
Health
Recommendations
Aerobic Exercises
Stress Exercises
Streching Exercises
1-2 months
20% fresh vegetables and fruits, Avoid
fried, sweets and
salty food.
3-4 months
30% fresh vegetables and fruits, Avoid
fried, sweets and
salty food.
5-6 months
40% fresh vegetables and fruits, Avoid
fried, sweets and
salty food.
7-12 months
50-60% fresh vegetables and fruits,
Avoid fried, sweets
and salty food.
10-20 minutes
2-10 minutes running
20 minutes running a 20 minutes running a
running a day;
a day; 20-30 minutes
day; 20-30 minutes day; 20-30 minutes
20-30 minutes brisk
brisk walking a day
brisk walking a day brisk walking a day
walking a day
5-10 minutes a day
or 2-3 times a week
in GYM under professional supervision
1) Fresh vegetables
& fruit before
cooked food.
2) Deep breathing
exercise 5-10
minutes daily.
3) Drink 8-10
glasses of water
daily.
1) Fresh vegetables
& fruit before
cooked food.
2) Deep breathing
exercise 5-10
minutes daily.
3) Drink 8-10
glasses of water
daily.
1) Fresh vegetables
& fruit before
cooked food.
2) Deep breathing
exercise 5-10
minutes daily.
3) Drink 8-10
glasses of water
daily.
1) Fresh vegetables
& fruit before
cooked food.
2) Deep breathing
exercise 5-10
minutes daily.
3) Drink 8-10
glasses of water
daily.
Stress Management
Ergonomics
Others
48