OHS Alert

Kick-start to a healthy lifestyle

It's a new year. Resolutions have been made and some have even been broken already. So what about a fresh start and making a promise to your body to make it healthier? It will return the favour and reward you with a healthier heart, more energy and a better quality of life.

The most basic and effective lifestyle changes we can make are to our diet and exercise habits. Occupational Health Services are initiating a new health initiative programme in ESB this year entitled 'Living Well-Feeling Great'. The aim of this programme is to empower and encourage staff to make basic yet healthy changes to their lifestyles. Here are a few pointers

Cutting down on fat
- think F.A.T.
Frequency - reduce how often you eat fatty foods and snacks or use low fat alternatives

Amount - reduce the portion sizes

Type - avoid saturated fats, e.g. use sunflower or olive oil-based margarine/spread instead of butter

• Grill food instead of frying
• Swap fatty snacks for breadsticks, scones, fruit, lowfat yoghurts, etc. and use lowfat alternatives to some of your favourite foods

• Check food labels and watch out for foods with high amounts of sugars, fat and saturated fat
• Eating out - have a two course meal only and go for a fruitbased starter and skip dessert
• Something fishy - eat two portions of fish a week, one of which should be oil-rich e.g. mackerel, sardines or herring

• It's not the bread or potatoes that are fattening, it's the spread/oil used on them. Cut down on butter, margarine and other spreads or choose low-fat alternatives
• Steam vegetables instead of boiling them to retain goodness and taste
• Start the day with a large bowl of porridge or breakfast cereal - wholegrain is best, use skimmed or semi-skimmed milk
• Avoid putting salt on the table and it's a good idea to eat fewer savoury snacks such as crisps and nuts
• Drink plenty of fluids - aim for at least 8-10 glasses per day. Choose from water, pure fruit juice, sugar-free diluting juice and skimmed/semi-skimmed milk

Physical activity is a general term, used to describe doing everyday activities the active way! There are many types of physical activity: walking, housework, gardening, playing with the children or grandchildren, washing the car, climbing the stairs, dancing and exercise (such as swimming or cycling). As you increase your physical activity over the weeks, you'll find it gets easier, meaning your healthier lifestyle is having a positive effect. Here are some general tips:

Keeping trim

• Aim to lose small amounts of weight steadily and consistently over a long period of time. This way it's easier to achieve lasting weight loss. Larger amounts of weight lost quickly don't stay lost forever!
• If you find exercise lonely, join a class or club

• Cycle or walk some or all of the way to work
• Park your car further from work than normal, or at the back of the car park
• Take a brisk walk during lunch break or before a shift
• Take the stairs instead of the lift
• Get off the train/bus a stop or two early
• Take regular short walks around the office, or do stretching exercises at your desk
• Have a regular 'walk to work' day

• Walk or cycle to the shop, bank, church, etc.
• Take family walks/cycle trips orHousework burns calories e.g. sweeping, vacuuming, scrubbing
• Gardening e.g. raking leaves, pulling weeds, mowing the lawn

• Make leisure time active e.g. gardening, walking with friends, cycling
• Instead of sitting chatting with a friend, go out for a walk together
• Participate in an exercise class or join a local sports activity/club
• Be active to music - it's amazing how quickly the time will pass.
• Keep comfortable shoes and clothes in a place you spend a lot of time e.g. the car, work, or even a friend's house. That way, you never have an excuse not to be active.

When it comes to healthy living, the good news is that as soon as you begin a better diet and regular physical activity you'll feel the benefits of a healthier lifestyle immediately and, by keeping up these practices, you'll have a better body for life.

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