AL MANSOORI TEAM

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.

2. Periodic Medical Examinations

All employees must undergo periodic medical examination to be kept in the
personnel file of the respective employee. The requirements of periodic medical examination are listed in the periodic medical fitness certificate format of
the Company.
These examinations will be conducted as follows:
(1) Once in 3 years for employees in Category 1.
(2) Once in 2 years for employees in Category 2.
(3) Annually for employees in Category 3.
(4) Employees considered in Category 4 will be suspended from the job for
the time of treatment based on the case.
3. Occupational Health Objectives
The Companys objectives and aims can be found in the current
copy of the HSEQ Policy Statement.
In summary, the Companys Objectives towards occupational
Health are as follows :
To identify and evaluate health risks associated with working
environments, operations and products.
To control and manage all chemical, physical, biological,
mechanical and psychosocial factors that contribute to health
risks, based on established guidelines and standards.
To periodically audit and review control and management of
occupational health to ensure compliance and success.
Categorization of employees: Medical Fitness Certificate
CATEGORY 1: A person whose tests results are all Normal & leads a healthy
life style.
CATEGORY 2: A person who has some problems but need only Diet & Exercise
No medicine needed for treatment.
5

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

These covers all emloyees considered in category 2 or 3.

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

4.1 All health problems identified shall be properly documented by the

Medical Doctor.
4.2 The Medical Doctor shall identify, document and communicate to the
employee all measures to be taken to eliminate or mitigate the problem
and to prevent recurrence.
4.3
The Health Advisor shall hold a meeting with the employee and the
6

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%

In order to become successful at making healthy choices, you must avoid

negative self-talk and START TO PRACTISE POSITIVE THINKING. Positive or
negative self-talk plays a big role in your decision making. Be on the look-out
for negative self-talk and notice how it influences your choices. Notice how it
can negatively affect your efforts to change.
For example, youve just returned from a weeks vacation where you took a
break from exercise and low-fat food. You tell yourself, I feel so fat. Im
back where I started. You feel guilty and frustrated. I dont have enough
will-power to start all over again. Maybe Im just meant to be overweight.
Feeling overwhelmed and discouraged, you give up. Why? Because you told
yourself that the healthy habits you
learned before your vacation were
all
for nothing and that you have to
start all over again. Are you really
back to zero? Of course not, you
accepted the change and developed
a new way of living. These skills
are
yours forever.
The vacation might have done you
some good, sometimes we need
a break. Otherwise, you may feel
deprived and not enjoy life. Its time
to tell yourself: It feels good, eating whatever I wanted
and taking a break from exercise is a great time. Now,
Im going back to a low-fat diet and regular exercise
as I had it before my vacation. Ill just take it one day
at a time.
9

CHOLESTEROL
positive change. Constant practice makes perfect. Eventually youll stop negative self-talk before it interferes with your decision making.

FACTS ABOUT CHOLESTEROL:

It is very important to practice positive thinking and remind yourself youre a

valuable person. Try to consistently acknowledge that you are making positive
changes to improve your health. You should be proud of yourself. Visualize
yourself as capable, happy, and confident. These positive thoughts will help
the process of change.

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!

What is LDL (Low-density Lipoprotein) Cholesterol?

This type of Cholesterol is commonly called the bad Cholesterol, and is a
type of fat in the blood that contains the most Cholesterol. It contributes to the
formation of plaque buildup in the arteries, known as atherosclerosis.
You want your LDL to be low. To help lower it :
- Avoid foods high in saturated fat, dietary cholesterol, and excess calories.
- Exercise.
- Maintain a Healthy Weight.
- Stop Smoking.
What is HDL (High Density Lipoprotein) Cholesterol?
This type of Cholesterol is known as the good Cholesterol, and is a type of fat
in the blood that helps to remove Cholesterol from the blood, preventing the
fatty buildup and formation of plaque.

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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.

You want your HDL to be as high as possible. To raise HDL:

- Exercise for at least 20 minutes three times a week.
- Kick the cigarette habit.
- Avoid saturated fat intake.
- Maintain a healthy body weight.
For others, medicine may be needed because raising HDL is complicated; you
should work with your physician on a therapeutic plan.
Checking your blood Cholesterol Level:
A Cholesterol Screening is an overall look at, or profile of, the fats in your
blood. Screenings help identify people at risk of heart disease. It is important to
have what is called a full lipid profile to show the actual levels of each type of
fat in your blood: LDL, HDL, triglycerides, and others.

Triglyceride levels and heart disease:

The link between triglycerides and heart disease is under clinical investigation.
However, many people with high triglycerides have other risk factors such as
high LDL levels or low HDL levels.
What Causes Elevated Triglyceride Level?
Elevated Triglyceride levels may be caused by medical conditions such as
diabetes, hypothyroidism, kidney disease, or liver disease. Dietary causes of
elevated Triglyceride levels may include obesity and high intakes of fat, alcohol, and concentrated sweets.

A Healthy Triglyceride Level is Less than 150 mg/dL.

What is a Healthy Blood Cholesterol Level?

High blood Cholesterol is a significant risk factor for heart disease. Lowering
blood Cholesterol through increased physical activity, weight loss, smoking
cessation, and proper diet lowers that risk. However, blood Cholesterol is very
specific to each individual and, for that reason, a full lipid profile is an important part of your medical history and important information for your physician
to have. In general, healthy levels are as follows:
LDL Less than 130 milligrams / per deciliter (mg/dL).
HDL Above 40 mg/dL.
A TOTAL CHOLESTEROL LEVEL BELOW 200 MG/DL IS CONSIDERED
DESIRABLE.
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13

STEPS TO HEALTHIER LIVING

CONTROL YOUR CHOLESTEROL
AND TRIGLYCERIDE

DIET PLAN:

HEALTHY FOOD SHOPPING GUIDE

Vegetables and Fruits when eaten fresh have lots of

nutrients that give the body enough energy for the
day. Ideally we should eat 4-5 servings of fruits and
vegetables per day.

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

MAKING HEALTHY CHOICES

Breakfast is the most important meal of the day.

Always start your day with a Low Fat Breakfast. You
may include the following: yoghurt, fresh juice &/or
fruit and cereal preferably oatmeal.

FRUITS & VEGETABLES

Choose fresh fruits and vegetables. Organic is the best choice.

Lunch and Dinner

BREAD, CEREAL, RICE & PASTA

Choose whole-grain bread, cereal, pasta, and brown
rice. Stay away from donuts and pastries.

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.

MILK, YOGURT & CHEESE

Choose skimmed milk, nonfat yogurt, reduced-fat
cheese and ice cream. Stay away from cream, whole
milk, and powdered creamers.
FISH, MEAT, CHICKEN & BEANS
Choose fish, lean cuts and white-meat like chicken
and turkey. Stay away from bacon, liver, and high-fat
luncheon meats. Dried beans must be soaked overnight before using.

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.

6. DON'T UNDER ESTIMATE THE AMOUNT OF FLUIDS LOST THROUGH

PERSPIRATION. Following a work-out, you need to drink two cups of water for
each pound of perspiration lost.
7. START AND END YOUR DAY WITH WATER. Your body loses water while
you sleep, drink a serving before to bed and again as soon as you wake up.
8. COMMON COLD AND FLU MAY LEAD TO DEHYDRATION. Keep a large
bottle of water next to your bed and drink throughout the day, without getting
up, when having a cold or influenza.
9. COOL WATER - NOT CARBONATED BEVERAGES OR SPORTS DRINKS IS THE BEST FLUID FOR KEEPING HYDRATED WHEN IT'S WARM OUTSIDE.
Cool water is absorbed much more quickly than warm fluids and help to cool
off your overheated body especially during summer. Make sure you keep
a bottle of water close by, all the time if youre going out door.
10. MAKE SURE YOUR CHILDREN DRINK ENOUGH WATER. Children need
water to balance their intake of other beverages especially during activities.
Packing bottled water in a child's lunch box, instead of juice or regular soda
can prevent childhood obesity.

5. DURING EXERCISE KEEP A BOTTLE OF WATER. Once you start exercising,

drink water throughout your work-out. Keep a bottle of water with you and take
frequent water breaks.

16

17

WEIGHT CONTROL AND EXERCISE

WEIGHT CONTROL
Everybody seems to be interested in weight control. Some of us weight just the
right amount, others need to gain a few pounds most of us battle the bulge
at some time in our life. Whatever our goals, we should understand and take
advantage of the important role of exercise in keeping our weight under control.
Carrying around too much body fat is a major nuisance. Yet, excess body fat
is common in modern-day living. Few of todays occupations require vigorous
physical activity, and much of our leisure time is spent in sedentary pursuits.
Excess body fat has been linked to such health problems as coronary heart
disease, high blood pressure, osteoporosis, diabetes, arthritis and certain forms
of cancer. Studies showed that obesity has a negative effect on both health and
longevity.
Exercise is associated with the loss of body fat in both obese and normal weight
persons. A regular exercise program is very important to help individual lose,
gain or maintain his/her weight.
OVERWEIGHT OR OVER-FAT?
Overweight and over-fat do not always mean the same thing. Some people
are quite muscular and weigh more than the average for their age and height.
However, their body composition, the amount of fat versus lean body mass
(muscle, bone, organs and tissue), is within a desirable range. This is true for
many athletes. Others weigh an average amount yet carry around too much fat.

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.

In our society, however, overweight often implies over-fat because excess

weight is commonly distributed as excess fat. The addition of exercise to a
weight control program helps control both body weight and body fat levels.
A certain amount of body fat is necessary for everyone. Experts say that percent
18

19

ENERGY BALANCE: A WEIGHTY CONCEPT

Losing, gaining or maintaining your weight depends on how much calories you
take-in or used-up during the day. This is known as energy balance. One should
balance energy intake (calories in food) with energy output (calories expended
through physical activity) to achieve your desired weight.
Causes and the treatments of obesity is complex but, concept of energy balance
is relatively simple. If you eat more calories than your body needs to perform
your daily activities, the extra calories are stored as fat. If you dont take in
enough calories to meet your bodys energy needs, your body will go to the
stored fat, for energy use. Exercise helps ensure that stored fat, rather than
muscle tissue, is used to meet your energy needs.
If you eat just about the same amount of calories to meet your body's energy
needs, your weight will stay the same. On the average, a person consumes
between 800,000 and 900,000 calories each year! An active person needs

more calories than a sedentary person, as physically active person requires

energy above and beyond the days basic needs.
Most often, people who want to lose weight concentrate on counting calorie
intake while neglecting calorie output. The most powerful formula is the
combination of dietary modification with exercise. Increasing your daily
physical activity and decreasing your caloric intake is an effective and healthy
way in loosing weight.
COUNTING CALORIES
A pound of body fat stored represents 3,500 calories of unused energy. To lose
one pound of fat, you have to create 3,500 caloric deficits by either eating
3,500 less calorie-containing food or doing 3,500 calories worth of exercise
over a period of time. It is recommended that no more than two pounds (7,000
calories) be lost per week for an easy weight loss program.
Adding 15-minute moderate exercise, like walking one (1) mile, to your daily
schedule will use-up 100 extra calories per day. (Your body uses approximately
100 calories of energy to walk one mile, depending on your body weight).
Maintaining this schedule would result to 700 calorie-loss per week, or a loss
of 10 pounds a year, assuming your food intake stays the same.
On the other hand, one extra slice of bread or one extra soft drink a day or any
food containing 100 calories, can add ten extra pounds in a year if you dont
increase physical activity.
If you have a lean figure and want to keep it, you should exercise regularly and
eat a balanced diet that provides enough calories to make up for the energy you
spent. If you wish to gain weight you should exercise regularly and increase the
number of calories you consume until you reach your desired weight. Exercise
will help ensure that the weight you gain will be lean muscle mass, not extra
fat.

20

21

THE DIET CONNECTION

A balanced diet should be part of any weight control plan. A diet high in
complex carbohydrates and moderate in protein and fat will complement
an exercise program. It should include enough calories to satisfy your daily
nutrient requirements and include the proper number of servings per day from
the basic four food groups: vegetables and fruits, breads and cereals, milk and
milk products and meats and fishes.
There have been remarkable claims for a various crash diet-plans and diet
pills. Some of these have very restricted diet-program that resulted to noticeable
weight loss in a short time. Majority of this weight loss is water and such a loss
is quickly regained when normal food and liquid intake is resumed. These diet
plans are often expensive and may by dangerous, because they don't emphasize
on lifestyle changes to maintain your desired weight.
Experts recommend that your daily intake should not be below 1200 calories
unless you are under a doctor's supervision. Also, weekly weight loss should
not exceed two pounds. Diet alone will result to loss of body tissue such as
muscle mass in addition to loss in fat.
HOW MANY CALORIES
The estimated amount of calorie (energy) used are based on the amount of
oxygen consumed during a specific bout of exercise or physical activity for a
certain person.

Energy Expenditure Chart

A. Sedentary Activities

Energy Costs
Cals/Hour

Lying down or sleeping

90
Sitting quietly
84
Sitting and writing, card playing, etc.
114

B. Moderate Activities
(150 350)
Bicycling (5 mph)
174
Dancing (ballroom)
210
Horseback riding (sitting to trot)
246
Light housework, cleaning, etc.
246
Swimming (crawl, 20 yards / min)
288
Tennis (recreational doubles)
312
Volleyball (recreational)
264
Walking (2 mph)
198

C. Vigorous Activities
More than 300
Aerobic dancing
546
Basketball (recreational)
450
Bicycling (13 mph)
612
Jogging (10 minute mile, 6 mph)
654
Swimming (crawl, 45 yards / min)
522

*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.

22

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.
24

Change your attitude toward movement. Instead of considering

an extra walk or trip to the files an annoyance, look upon it
as an added fitness boost. Look for opportunities to use your
body. Bend, Stretch, Reach, Move, Lift and Carry.
These little bits of action are cumulative in their effects. Alone,
each does not burn a huge amount of calories. When added
together, they can result in a sizable amount of energy used
over the course of the day. These will help improve your
muscle tone and flexibility.
Time saving devices eliminate drudgery and are bonus to mankind, but when
they substitute too often for a physical activity these can demand high cost in
health, vigor and fitness.
WHAT KIND OF EXERCISE?
Any kind of physical movement requires energy (calories); the type of exercise
that uses the most energy is aerobic exercise. The term aerobic is derived from
the Greek word meaning with oxygen. Jogging, brisk walking, swimming,
biking, cross-country skiing and aerobic dancing are some popular forms of
aerobic exercise.
Aerobic exercises use the body's large muscle groups in continuous, rhythmic,
sustained movement and require oxygen for the production of energy. When
oxygen combined with food (can come from stored fat) energy is produced to
power the bodys musculature. The longer you move aerobically, the more
energy needed and more calories used.
Regular aerobic exercise will improve the ability of your heart, lungs, blood
vessels and associated tissues to use oxygen for energy production. You will
build a healthier body while getting rid of excess body fat.
25

In addition to aerobic exercise, supplement your program with muscle

strengthening and stretching exercises. The stronger are your muscles, the
longer your stamina during aerobic activity and less chances of injury.
HOW MUCH AND HOW FREQUENT?
Experts recommend aerobic exercise at least three times a week for a minimum
of 20 minutes. Start with 10 minutes, if 20 minutes is too much. Then, gradually
progress until you work aerobically for 20-40 minutes. If you need to lose a
large amount of weight, increase aerobic workout to five times a week.
It is important to exercise at intensity vigorous enough to increase your heart
rate and breathing. How hard you should exercise depends on your age, and
your heart rate per minute. The simplest way to determine your target heart
rate is by subtracting your age from 220. Then calculate 60 to 80 percent of
that figure.
Example: 220 - 50 years (age) = 170

170 x 60% (.6) = 102
Target Heart Rate = 102
Beginners should maintain the 60% level; more advanced can work up to the
80% level. This is just a guide; people with any medical limitations should
discuss this formula with their physician.
You can do different types of aerobic activities; like walking one day, bike
riding the next day. Make sure you choose an exercise that can be done
regularly and you enjoy. The important thing to remember is not to skip too
many days between workouts or else the benefits will be lost. If you skip a few
days, gradually work back into your regular schedule.

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.

HOW TO GET STARTED

Hopefully, you are now convinced that to successfully
manage your weight you must include exercise in your
daily routine.

27

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

29

NORMAL WEIGHT TABLE

- Build up the distance that you walk and pace your speed gradually

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

- Use light-weight, breathable clothing such as cotton.

- Start with a slower pace walk, as a warm-up to prevent strain or injury.
- Cool-down like stretching for 5 minutes, to prevent cramping before stopping
your exercise.
- Keep safety in mind by walking with a partner; carry an identification card;
inform someone where you are going.

30

WOMEN

31


JOGGING

Jogging is a form of trotting or running at a

slow or leisurely pace. The main intention
is to increase fitness with less stress than
running. Before you start, consult your
physician especially if you are over 40
years, has medical problem or obese.
Jogging is an excellent cardiovascular
exercise because of its simplicity,
adaptability to busy schedules and
numerous benefits. These include improved
cardio-respiratory health, decreased risk
of heart disease, decreased body fat,
increased bone strength and improved leg
and back muscle endurance.
Appropriate footwear is important for
jogging. Choose a comfortable pair
of jogging shoes with adequate sole
cushioning, good head support, and
sufficient mid-sole flexibility.
Always warm-up stretch and cool-down
during your jogging session. Begin each
session by walking or jogging at a low
intensity for 5-10 minutes (warm-up) and
then stretch your calves, quadriceps,
hamstrings, hips, and low back muscles.
After your exercise session, cool-down
by walking at a low intensity for another
5-10 minutes and then stretch the same
muscles as before.

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

objects from entering from the side.

Goggles generally offer better protection for the eyes, but best protection
is given when worn with face shields. Goggles are impact resistant and are
available in tinted lenses. They provide a secure shield around the entire eye
area to protect against hazards coming from many directions.
Goggles are required for jobs such as chipping, grinding, sanding, buffing and
polishing; face shields may be necessary when performing these tasks.
Face shields and helmets are not in themselves protective eyewear. They are
frequently used in conjunction with eye protectors. Full-face shields are often
used when you are exposed to chemicals, heat or glare hazards. Helmets are
used when welding or working with molten materials.
Maintenance: Eye protection devices must be properly maintained. Scratched
and dirty devices reduce vision, cause glare and may contribute to accidents.

EYE SAFETY MEASURES

Use protective eyewear when working with the following:
- Welding and grinding metals.
- Any chemical, cleaning solvents and detergents.
- Charging car batteries.
- Operating lawn equipment.
- Removing safety guards from power equipment.

34

35

OFFICE ERGONOMICS

OTHER SAFETY MEASURES

- Don't stare directly at a solar eclipse.
- Avoid eye infection by not sharing eye make-
up or eye drops.
- Use sports-specific eyewear to avoid sports
related accidents.
- Never aim a laser pointer into the eye.
- Don't allow children to play flying and
projectile firing toys without adult supervision.
- Pets (dogs and cats) must have separate
bathroom from children. Deworm pets to
prevent parasitism.
- Wash your hands with soap and water after
working in the yard, cleaning litter boxes or
handling animals.
- Walk; don't run with sharp objects like
scissors and pens.
- Use good lighting when reading, writing or
browsing the internet.

HEALTHY COMPUTER ENVIRONMENT

Correct body posture; location of the monitor and keyboard while working at
the computer keep employees healthy and productive.
Monitor and Keyboard
- The top of the monitor should be slightly below eye level. Your eyes must
look slightly downward when viewing the middle of the screen.
- Maintain the distance of the monitor between 22-26 inches from your eyes;
or an arms length distance.
- Turn the monitor to a 90 angle from windows to minimize glare and
reflections.
- Tilt the keyboard back 10 degrees so that your wrists remain flat.
- Have a space in front of your keyboard to position your hands.
- Use a document holder close to the screen.
- Position documents/references in front of you to minimize turning your head
while typing.

In case of an Injury, never rub your eyes or

attempt to remove a foreign object by yourself.
Visit an Eye Doctor immediately to avoid further
damage to your eyes.

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
-

Keep your neck on a neutral position.

Sit up straight; adjust the chair to give support to your lower back.
Keep arms and elbows relaxed and close to the body.
Make sure that your hands are in line with your forearms.
Use a light keying action.
Use an adjustable chair; feel comfortable with its features and make
adjustments regularly. Make sure that the seat cushion is not too long
for you.
- Keep feet flat on the floor or on a footrest.
Exercise at work
- Rest your eyes periodically by focusing on an object 20 feet away.
- Stand and stretch your back and arms from time to time.

38

RISK FACTORS FOR BACK INJURY

- Bending and straining your back while
lifting an object
- Back twisting while holding a load
- Slouched sitting
- Badly designed chairs or seats
- Sleeping in a sagging mattress
- Stressful living and working habits
- Lack of proper rest
- Poor nutrition
- Smoking
- Obesity
PROPER LIFTING TECHNIQUES
- Place your feet apart for good balance.
- Bend your knees.
- Hold the objects as close to your body as
possible.
- Lift smoothly and slowly.
- Pivot with your feet; dont twist the back.
- Push rather than pull a load.
- Wear shoes with non-slip soles.
- Share the load, work with a partner.
- Get mechanical assistance for heavy loads.

39

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?

Stress is the wear and tear the body

experienced, as we adjust continuously
to a changing environment. It has physical and emotional effects and can create
positive or negative feelings.
As a positive influence, stress can help us
compel to action; it can result in a new
awareness and an exciting new perspective. A negative influence can result to
feelings of distrust, rejection, anger and
depression; it can lead to health problems
such as headache, upset stomach, rashes,
insomnia, ulcers, high blood pressure,
heart disease and stroke. Studies showed
that most illnesses are related to unrelieved stress.
We experience stress as we adjust to a
job promotion, the birth of a child, a new
relationship and death of a love one. In
adjusting to different life circumstances,
this may help or hinder our personal
growth depending on how we respond
to it.
Can We Eliminate Stress In Our Life?
We all thrive under a certain amount of
stress. If positive, it adds anticipation and
excitement to life. Deadlines, competitions, confrontations, frustrations and sorrows enriched our lives.
Our goal is not to eliminate stress but how
to manage it and how to use it to help us.
We must look at it, as an opportunity for

40

41

personal growth and development. We should recognize the things we can

change and those we can't or else it gives us a feeling of tied up in knots.
Can We Tell What is Optimal Stress for Us?
There is no single level of stress that is optimal for all people. We are all
unique individual creatures. As such, what is distressing to one may be a joy
to another. Even if we agree that a particular event is distressing, we may
differ in our physiological and psychological responses.
A person who loves to move from job site to job site would be stressed in a
job that is stable and routine; whereas a person who thrives under a stable
condition would most likely be stressed on a job where duties were highly
varied. As we age, tolerance to stress varies and changes.
We Can Manage Stress!
Identifying unrelieved stress and being aware of its effect on our lives is not
sufficient for reducing its harmful effects. Just as there are many sources of
stress; there are also various forms of management. All require work towards
change: changing the source or changing your reaction to it.
1. Become Aware of Your Stressors; Your Emotional and Physical Reactions.
- Determine what events distress you.
- What do you tell yourself about these events?
- Determine how your body responds to the stress.
2. Recognize What You Can Change.
- Can you change your stressor by avoiding or eliminating them completely?
- Can you reduce their intensity (manage them over a period of time instead
of on a daily or weekly basis)?
- Shorten your exposure to stress (take a break, leave the physical premises).
- Devote your time and energy to make a change (goal setting, time
management).

- 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.

3. Reduce the Intensity of Your Emotional Reactions to Stress.

- Work by adopting more moderate views. Put the situation in the right
perspective.

42

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!

FACTS ABOUT SMOKING

Hurting Yourself
- Smoking is as addiction. Tobacco smoke contains nicotine, a drug that is
addictive and can make it very hard, but not impossible, to quit.
- Smoking greatly increases your risk for lung cancer and many other cancers.
- Decreases your memory recall and may cause memory loss.
Hurting Others
- Smoking harms not just the smoker, but also family members, coworkers and
others who breathe the cigarette smoke - called secondhand smoker.
- Cigarette smoke is associated with more than 300,000 cases of bronchitis and
pneumonia each year among infants up to 18 months of age,
- Secondhand smoke from a parents cigarette worsens asthma conditions.
- Children of smoking parents are most likely to smoke compared to nonsmoking parents.
- Smoking pregnant women are most likely to deliver low birth weight babies.
WHY QUIT?
- Quitting smoking makes a difference right away; you can taste and smell
food better. Your breath smells good and cough goes away. This happens to
men and women of all ages; for healthy people as well as those who already
have a disease caused by smoking.
- Quitting smoking decreases the risk of lung cancer, heart disease, stroke and
other respiratory illnesses.

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.

45

On the Day You Quit

- Get rid of all your cigarettes. Put away your ashtrays.
- Change your morning routine. When you eat breakfast, don't sit in the same
place like the kitchen table. Stay busy.
- When you get the urge to smoke, do something else instead.
- Carry other things to put in your mouth, such as gum, hard candy, or a
toothpick.
- Reward yourself at the end of the day for not smoking. See a movie or go out
and enjoy your favorite meal.
Staying Quit
- Don't worry if you are sleepier or more short-tempered than usual; these
feelings will pass.
- Try to exercise - take a walk or ride a bike.
- Consider the positive things about quitting, such as how much you like
yourself as a non-smoker, health benefits for you and your family and the
example you set for others around you. A positive attitude will help you
through the tough times.
- When you feel tense, try to keep busy, think about ways to solve the problem,
tell yourself that smoking won't make it any better, and do something else.
- Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke.
- Start a money jar with the money you save by not buying cigarettes.
- Let others know that you have quit smoking - most people will support you.
Many of your smoking friends may want to know how you quit. Its good to
talk to others about your quitting.

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.

THANK YOU FOR READING THIS BOOKLET

SHOULD YOU HAVE ANY COMMENTS OR REQUIRE ANY HELP. PLEASE

DON'T HESITATE TO CONTACT HSE&Q DEPARTMENT.

47

Employee Health Road Map

EMPLOYEE NAME:
DIVISION/COMPANY:
EMPLOYEE #:

CATEGORY:

DATE:

DATE:

Health
Recommendations

Diet Plan Food

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

5-10 minutes a day

or 2-3 times a week
in GYM under professional supervision

5-10 minutes a day

or 2-3 times a week
in GYM under professional supervision

5-10 minutes a day

or 2-3 times a week
in GYM under professional supervision

3-5 minutes a day

3-5 minutes a day

3-5 minutes a day

3-5 minutes a day

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