To Your Health
Work Well

by Paulette Avery, R.N., M.S.N., I.B.C.L.C.

Maintaining good health involves many aspects of caring for ourselves. Though you know the importance of eating right and getting regular exercise, do you also know the importance of working right? After all, many of us spend more time at our jobs than doing just about anything else besides sleeping.

Much of today's information on work health involves the subject of ergonomics, defined by The American Heritage New Dictionary of Cultural Literacy as "the technology concerned with the design, manufacture, and arrangement of products and environments to be safe, healthy, and comfortable for human beings." Good ergonomics helps workers avoid repetitive stress injuries caused by a combination of doing the same tasks repeatedly and poorly designed or arranged furniture and equipment. So here are some things you can do on the job to help you stay well and injury-free.

The suggestions that follow come from an article by Hilary Bryan, CMA, and Claudia Singer, CLMA, CEAS, titled, "Break It Up." In looking for background on the authors, I discovered that both are certified in movement analysis and are also founders of a company called The Body At Work that specializes in teaching ergonomics and body mechanics.

Rule number one of ergonomics is to take regular breaks to allow your body time out from whatever it is you do all day. Unfortunately, many of us ignore this rule and choose to go through the workday as quickly as we can, believing that without breaks we'll get more done in a shorter time. Wrong! Taking frequent short breaks actually makes you more productive and allows you to last longer with less fatigue at the end of the day.

According to Bryan and Singer, taking micropauses of just 15 seconds every 10 minutes can cut in half the fatigue that usually results from a full shift of data entry. The secret to success is training yourself to take these small breaks. So start now and take a 15-second break before you finish reading this article.

Here are some of their suggestions for what to do during these short pauses:

? Take several breaths deep enough to feel your chest, abdomen, and back move.

? Massage your chest, neck, shoulders, and upper arms by gently tapping with your fingers in a bouncing motion.

? Stomp your feet on the floor.

? Rest your eyes. Gaze as far away as you can without straining. Notice colors and textures, and trace the objects with your gaze. At other times, slowly blink several times while massaging your forehead to relieve tension.

? Roll a tennis ball under your stocking feet as you sit at your desk. You can also use tennis balls to massage your back, by leaning against them as you work.

Bryan and Singer also suggest that you analyze the flow of your day to find convenient times to incorporate these short breaks into your workday. You might decide to stretch after every five e-mails. It's also great to stand up, jump up and down (if you can), or take a short walk around your office.

I also recommend that, if taking the frequent breaks isn't enough to relieve any pain you are experiencing, tell your supervisor and get help to work smart and stay healthy.?

Paulette Avery is a registered nurse and a freelance writer who specializes in health issues. You may contact her at averyfam\@comcast.net.