● Neck flexion (diagram 6) – Sit forward on seat, with feet flat on floor. Clasp hands behind head but do not yank on the head. Press head into hands. Lift gaze. Look diagonally upwards. Pull elbows up and out as you stretch up, lifting your chest. Tuck chin into neck. Roll head down. Look at chest. Hold briefly. Roll back to start. ❏ Whilst there’s no algebraic health formula that can morph a workforce into a perfect state of health, employees and employers can take a few simple steps to promote wellness in an age where technology means the workday never truly ends.
poses that you can practise while sitting at your desk (or on your way to work – but keep safety in mind). ● Grounding (diagram 1) – Sit on front of seat; feet firmly grounded; hands on thighs. Practise slow breathing: inhale (note to yourself ‘breathing in’) and exhale (note to yourself ‘breathing out’). Practise with your eyes closed, focusing on slow breaths, clearing your thoughts to just focus on the movement of the breath in all the parts of the body involved. ● Ankle stretch (diagram 2) – Sit on front of seat with feet firmly grounded. Lift left leg straight in front of you, draw up with the kneecap and thigh muscle and slightly
engage the abdominal muscles. Flex and point foot (toes stretch up). Stretch toes down. Repeat on other leg. ● Hip flexion (diagram 3) – Sit straight on seat, with feet and legs shoulder width apart. Slowly bring one leg up and squeeze towards chest. Repeat on other side. ● Hip opener (diagram 4) – Sit on front of seat with feet firmly grounded, and place right foot on left thigh. To deepen stretch, very gently push down on right thigh. Repeat on other leg. ● Neck incline (diagram 5) – Sit straight on seat with feet shoulder width apart and grounded. Move right ear to right shoulder. Left ear to left shoulder.
Diagram 1
Diagram 2
Diagram 3
Diagram 4
Diagram 5
Diagram 6
Transform cravings into healthy habits
Georgina Mason, marketing manager for The Healthy Employee, outlines how you can achieve self-control I t has been shown that 75% of us eat simply to satisfy cravings, 64% eat to improve mood, 53% reach for their
opposite effect. But imagine that you are eating it and repeat the process in your head: taste it, chew it, and swallow it. Repeating this up to thirty times will likely reduce your interest in the food. Cravings are linked to positive memories, making them difficult to resist. Denying these feelings is an unnaturally challenging process to comprehend. Cravings are deeply embedded within us,
but can be replaced by healthy habits. Here is a range of healthy snack ideas for different scenarios: ● Is the vending machine in the corner of your eye? Have ready prepared unsalted nuts and seeds. ● Have a couple of piece of fresh fruit to hand in the car. ● When sitting in front of the TV, have some chopped veg to hand such as carrot sticks, sliced pepper or cucumber. n
treat as a form of reward and 44% to reduce stress levels. Yet research shows that those with a higher level of self-control are happier, healthier and more productive. If we told you not to think about your favourite sweet treat, the likelihood is you’re picturing it as you read this. Trying to avoid thinking about it has the
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Issue 32 | July/August 2017
| Professional in Payroll, Pensions and Reward |
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