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2013 11 NOVEMBER 2013

Sedentary and Professional Services 35 Safety and Health Bulletin

Issue

41

INTRODUCTION

Fitness Exercise for Sedentary Workers

Sedentary workers have to sit in the office for a long time. Those who need to use display screen equipment at work may even have to maintain the same posture for a prolonged period of time. With insufcient stretching and physical exercise, repetitive upper limb movements can, in the long run, cause such health problems as muscular injury, cervical disorder, and lumbar and back pain, impacting directly or indirectly on work efciency and personal health. Therefore, sedentary workers are recommended not only to take regular breaks at work, but are also advised to do fitness exercises during work intervals to help relieve muscle strain and prevent musculoskeletal p ro b l e m s . T h i s i s s u e o f S a f e t y a n d Health Bulletin will introduce the benefits of stretching exercises and recommend some easy but useful tness exercises suitable for sedentary workers before work or during break, which aims to help relieve mental stress and prevent musculoskeletal disorders.

Benefits of fitness exercise

The purpose of performing fitness exercises is to stretch the muscles and improve bodys flexibility. Joint flexibility will directly affect our daily activities, work or exercise performance. Lack of joint exibility will directly or indirectly lead to degenerative change resulting in osteoarthritis, spinal deformation or back pain and other diseases and symptoms.

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Therefore, joint exibility can be improved if regular tness exercise is maintained. The benets of tness exercises are listed as follows:
1. Enhance daily life, work or exercise ability and reduce the chance of injury during exercise 2. Increase blood and nutrient supply for the joint structure 3. Increase the quality of synovial uid around the joints 4. Enhance neuromuscular coordination of body movement 5. To reduce the symptoms of muscle stiffness 6. Reduce back pain problems 7. Promote neuromuscular relaxation and reduce mental stress 8. Make life more fun and face life with positive attitude

Basic guidelines of fitness exercise

Before performing fitness exercises, you must clearly understand the following basic principles and guidelines of stretching exercises, which help to promote effective workout and prevent musculoskeletal disorders. 1. Put on comfortable and loose tting clothing. 2. Perform static stretching exercises to ensure safe and effective way to improve joint exibility, and avoid bouncing when performing stretching exercises. 3. Perform fitness exercises 3 times or more per week with emphasis on different body parts. Repeat 3 to 4 times for each side of individual body parts. Attention should be made to bilateral sides of the joints to balance the stretching exercises. 4. When stretch the body parts, you will feel a slight pulling force around. Try to maintain a few seconds for the stretch. Keep breathing smoothly in the process.

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Quiz
40 Issue no.40 - Sedentary Workers Safety and Health Bulletin Answer1. C 2. A 3. A WinnersPang Sui Kiu, Wong Kam Lan, Chu Pui Yan, Mui King Wah, Check Lai Fan Congratulations to the above winners, winners will be notied separately in writing.

Some simple and easy fitness exercises are introduced below for Sedentary workers. The exercises are good to relieve muscle strain at neck, shoulder and hands. Sedentary workers can perform the exercises during the work breaks in ofces and also in the leisure time. It helps to reduce fatigue and prevention musculoskeletal disorders.

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Exercises for the neck

Keep the arms relaxed at your side. Bend your head forward slightly to stretch the neck. 5 Hold for 5 seconds.

Keep the arms relaxed at your side. Turn the head to one side and hold for 5 seconds 5 Repeat for the other side.

Keep the arms relaxed at your side. Swing the head to the left and hold for 5 seconds. 5 Repeat for the other side.

Exercises for the shoulders

Exercises for the upper limbs

Exercises for the shoulders and the upper back

10 Raise the shoulders and rotate backward slowly. Repeat 10 times.

Cross ngers and lift both arms up, ip the palms upwards and stretch the upper limbs. 10-15 Hold for 10-15 seconds. Then relax the shoulders. Breathe deeply during the exercise.

Sit upright, hold your hands behind your head and stretch your elbows outwards. Force the scapulas inwards and feel the pressure at the upper back and the scapulas. 5 Hold for 5 seconds and relax.

Exercises for the hands

10 Stretch the ngers and hold for 10 seconds, then relax.

10 10 Lift your arms to chest level with the palms facing downwards. Slowly turn the wrists upwards and hold for 10 seconds. Slowly turn the wrists downwards and hold for 10 seconds.

 OSH Hotline : 2739 9000

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OSH Training Course

Highlights: 1. Common health problems on musculoskeletal disorders for Sedentary 2. Causes, symptoms and treatments 3. Preventive measures and introduction of tness exercise 4. Practical session on tness exercise For further information, please contact our OSH Training Centre at 2311 3322 or 3106 2000.

Workshop on Fitness Exercise for Sedentary (SESW)

2311 3322 3106 2000

2013-16 The OSHC has appointed the Chairman and the members for committee 2013 -16. With the leadership and active participation of the Chairman and the members of the Sedentary and Professional Services Safety and Health Committee, the industry's OSH standard is expected to be enhanced.

2013-16 Sedentary and Professional Services Safety and Health Committee Membership List 2013-16
Chairman
Mr TANG Ka Kwan Hong Kong Union of Chinese Workers in Western Style Employment

Vice-Chairman
Mr KWOK Chong Society of Hong Kong Real Estate Agents Ltd

Members
Ms LEE Yee Wa, Fiona Mr LI Chi Ming, David Dr OR Ka Lun Ms LEE Wai Fun, Stella Mr LEE Yin Shing, Leslie Mr TSUI Kai Yiu Mr WONG Kit Hin Mr TSE Shun Lai, Calvin Dr CHEUNG Wai Leung Civil Service Bureau Hong Kong Institute of Human Resource Management The Hong Kong Ergonomics Society The Chinese Manufacturers Association of Hong Kong The Chinese General Chamber of Commerce Hong Kong Clerical Employees General Union Hong Kong Clerical and Professional Employees General Union Hong Kong Real Estate Agencies General Association Hong Kong Insurance Practitioners General Union

Mr YAU Chun Hung, Jonathan The Hong Kong Federation of Insurers Ms HO Ching Kwan, Tammy Mr Lawrence WONG Mr Vincent CHANG Mr YAN Yee Hau Mr WONG Shun Yee, Albert Mr LEUNG Wai Ming Mr CHOI Fai The Chinese Banks Association Ltd Employers Federation of Hong Kong Chinese Bankers Club, Hong Kong Hong Kong Banking Employees Association The Hong Kong General Chamber of Commerce Senior Civil Service Council (Staff Side) Labour Department

Sedentary workers need to sit in the ofce and work in sustained posture for a prolonged period of time. What kind of health problems are they vulnerable to have? A. Muscular injuries and cervical problems caused by repetitive upper limb movements B. Shoulder and lumbar disorders C. All of the above Which of the following is not the purpose of stretching exercises? A. Helping to relieve muscle strain B. Helping to relieve stress C. Helping to gain height Apart from improving bodys exibility when performing stretching exercises, any other benets? A. Reducing the chance of injury during exercise B. Promoting neuromuscular relaxation and reducing mental stress C. All of the above

Quiz

2739 9779 2014 2 17 Please circle the correct answers and ll in the following form and send it or by fax 2739 9779 to the Council. Please write Sedentary and Professional Services Safety and Health Bulletin Prize Quiz on the envelope. Closing date: 17/2/2014.
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Occupational Safety & Health Council

Sedentary and Professional Services Safety and Health Committee
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2013 Occupational Safety & Health Council 11/2013 1