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The Secret to Health and Fitness After 40

Have you noticed that when you hit your late 30′s or if you we lucky your 40′s you suddenly seem to have gained some extra weight (and it appeared magically overnight ), you’re not as active as you used to be and you start to feel a lot more aches and pains than you used too?Is this the way it is with aging do we just need to accept this and continue to go downhill?NO we tell ourselves; I’m going to fix this and get back into shape and lose that extra weight.But it doesn’t seem to happen for us – Why? And how do we overcome it? Is becoming Fit after 40 just a myth?So why doesn’t it happen? Well often the first thing we notice is that in our 30′s and 40′s we have a lot on, it is likely you have a job and a family and other commitments to deal with, and after dealing with all of these there is no time left to look after ourselves and if there is time we are just too darn tired.Does this sound familiar?So what’s the secret to balancing our life with trying to get back to the way you used to feel and becoming Fit and Healthy at 40?The Number one secret is to find some time.This is not as hard as it sounds, stop listening to that little voice in your head saying there’s no time or you are too tired. This is the trap that started it all, you will need to push yourself a little to get started, but to help motivate yourself into action, think about why you want to improve your health and fitness and what are the consequences if you don’t, and most importantly don’t do it for anyone else other than yourself, trying to get fit and healthy because someone else told you that you need too will not motivate you in the long term.Where to find time:Get out of bed earlier – Getting up and doing something in the morning helps start your day out on the right foot, you will give your metabolism a boost for the entire day!! (Burning more of those extra pounds off each day) you might think I need my sleep, well there are two ways to approach this 1. Stop watching the idiot box (Television) at night and go to bed earlier at least a couple of days a week. 2. One thing that surprises most people who start getting up earlier each day is that you don’t actually need that extra 30-60 minutes of sleep, by getting more active your quality of sleep will improve, and so you will not need as much sleep, you may find that you are going to bed the same time, if not later, and getting up earlier and feel better than when you used to struggle to get out of bed.Consciously plan some time – If you have sat down and worked out exactly what you do every minute of the day you will find that there is a lot of idle time in your day where the things you are doing are not really achieving anything, if you consciously plan some time to do something active or work towards you ‘fit after 40′ health and fitness goals, you will find it. We all have developed a habit of procrastinating, making excuses why we don’t just go and do something we know we need to do, but once you actually decide to make the time you will find it does not impact on anything else in your life, or if it does you only drop things that were not achieving anything anyway.Fit something into your normal routine – this is a bit of a cheat really, it’s about looking for opportunities within your daily activities that you can change slightly to work towards improving your health and fitness.Some ideas to try:Take stairs instead of an elevator,
Choose a car park a bit further away from where you need to be and walk the rest
Eat some fruit or nuts instead of junk food if you need to snack during the day
Sit up straighter in you chair, tighten and relax your abdominal muscles to improve your posture (leads to less soreness/stiffness which means you can do more later in the day)
Take your lunch to work
Don’t eat ‘on the fly’ take the time to eat something properly, look at what your are eating, you don’t have to give up all of the foods you like but be aware of what you are eating, when you are eating it and how much you are eating.
Stand up and stretch or go for a around the office especially if you have a desk job.
Drink more water – Notice I didn’t say drink less coffee or other drinks, these other drinks might be good or bad for you, and I am not here to tell you what you can and can’t drink, but drinking some extra water during the day will offset most negative effects of other beverages (unless you are consuming large quantities of something and large amounts of most things will usually cause problems – even too much water can be bad)The reason we get into this trap and don’t see this simple secret to get fit after 40, is because we have become too caught up with what we have been doing every day for the last 10-20 years, it’s become a habit to squeeze everything else in to our day and forget about what we need to maintain a healthy body. There really is no difference between being Fit at 40 to being Fit at 20 or 30, it’s just the conscious effort we put into it, you may need to make up for what you have been doing to yourself for the last 20 years, but it won’t take long and you’ll be back to where you were in your 30′s and you can make the choice to become a health & fitness freak or just stay at a point where you are not tired all of the time and be able to get out and do the things you want to do each day.I hope this little secret helps you start out on you own ‘Health and Fitness after 40′ path.

Occupational Health – Workplace Health Management

Workplace Health Management (WHM) There are four key components of workplace health management:

Occupational Health and Safety

Workplace Health Promotion

Social and lifestyle determinants of health

Environmental Health Management
In the past policy was frequently driven solely by compliance with legislation. In the new approach to workplace health management, policy development is driven by both legislative requirements and by health targets set on a voluntary basis by the working community within each industry. In order to be effective Workplace Health Management needs to be based on knowledge, experience and practice accumulated in three disciplines: occupational health, workplace health promotion and environmental health. It is important to see WHM as a process not only for continuous improvement and health gain within the company, but also as framework for involvement between various agencies in the community. It offers a platform for co-operation between the local authorities and business leaders on community development through the improvement of public and environmental health.The Healthy Workplace setting – a cornerstone of the Community Action Plan.The Luxembourg Declaration of the European Union Network for Workplace Health Promotion defined WHP as the combined effort of employers, employees and society to improve the health and well-being of people at workThis can be achieved through a combination of:

Improving the work organization and the working environment

Promoting active participation of employees in health activities

Encouraging personal development
Workplace health promotion is seen in the EU network Luxembourg Declaration as a modern corporate strategy which aims at preventing ill-health at work and enhancing health promoting potential and well-being in the workforce. Documented benefits for workplace programs include decreased absenteeism, reduced cardiovascular risk, reduced health care claims, decreased staff turnover, decreased musculoskeletal injuries, increased productivity, increased organizational effectiveness and the potential of a return on investment.However, many of these improvements require the sustained involvement of employees, employers and society in the activities required to make a difference. This is achieved through the empowerment of employees enabling them to make decisions about their own health. Occupational Health Advisors (OHA) are well placed to carry out needs assessment for health promotion initiatives with the working populations they serve, to prioritize these initiatives alongside other occupational health and safety initiatives which may be underway, and to coordinate the activities at the enterprise level to ensure that initiatives which are planned are delivered. In the past occupational health services have been involved in the assessment of fitness to work and in assessing levels of disability for insurance purposes for many years.The concept of maintaining working ability, in the otherwise healthy working population, has been developed by some innovative occupational health services. In some cases these efforts have been developed in response to the growing challenge caused by the aging workforce and the ever-increasing cost of social security. OHA’s have often been at the forefront of these developments.There is a need to develop further the focus of all occupational health services to include efforts to maintain work ability and to prevent non-occupational workplace preventable conditions by interventions at the workplace. This will require some occupational health services to become more pro-actively involved in workplace health promotion, without reducing the attention paid to preventing occupational accidents and diseases. OHA’s, with their close contact with employees, sometimes over many years, are in a good position to plan, deliver and evaluate health promotion and maintenance of work ability interventions at the workplace.Health promotion at work has grown in importance over the last decade as employers and employees recognize the respective benefits. Working people spend about half of their non-sleeping day at work and this provides an ideal opportunity for employees to share and receive various health messages and for employers to create healthy working environments. The scope of health promotion depends upon the needs of each group.Some of the most common health promotion activities are smoking reducing activities, healthy nutrition or physical exercise programs, prevention and abatement of drug and alcohol abuse.However, health promotion may also be directed towards other social, cultural and environmental health determinants, if the people within the company consider that these factors are important for the improvement of their health, well-being and quality of life. In this case factors such as improving work organization, motivation, reducing stress and burnout, introducing flexible working hours, personal development plans and career enhancement may also help to contribute to overall health and well-being of the working community.The Healthy Community setting In addition to occupational health and workplace health promotion there is also another important aspect to Workplace Health Management. It is related to the impact that each company may have on the surrounding ambient environment, and through pollutants or products or services provided to others, its impact on distant environments. Remember how far the effects of the Chernobyl Nuclear accident in 1986 affected whole neighbouring countries.Although the environmental health impact of companies is controlled by different legislation to that which applies to Health and Safety at work, there is a strong relationship between safeguarding the working environment, improving work organization and working culture within the company, and its approach to environmental health management.Many leading companies already combine occupational health and safety with environmental health management to optimally use the available human resources within the company and to avoid duplication of effort. Occupational health nurses can make a contribution towards environmental health management, particularly in those companies that do not employ environmental health specialists.Coming up. Key steps in developing New Workplace Health Policies