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23 | The IFP -H alton H ills | T hursday,January 23,2020 theifp.ca Oakville DentalArts 2001100 GGoollddd Awwaardww rrWWinneerr OaOaaakvkvillee eaverBeBeaver 1 7 • Th u rsd ay, O cto b er 20, 2011 O A K V ILLE B E A V E R • w w w .in sid e H A LTO N .co m The workers of the world are working more. So says an annual study of employee benefit trends from MetLife. In 2010, 40 percent of employees admitted their workload had increased compared with the previous year. While there are many reasons that can account for a heavier workload at the office, heavy layoffs in countries across the globe has, in many instances, left those who wweren't laid off with extra work. And companies might be surprised to know just how much this approach isn't work- ing. TheMetLife study also found that 68 percent of employ- ees surveyed reported that the quality of their work had suffered and that fear of losing their jobs played a significant role in how well they did their jobs. Good stress and bad stress While employees might not be able to quell their fears of one day being laid off, there are things they can do to reduce the stress that often accompanies such fears. Stress is a part of most professions and can even be a good motivator. However, when stress is prolonged or excessive, the results can be very unhealthy. Men and women with high stress levels are more likely to suffer from depression, anxiety and cardiovascular disease. When faced with prolonged or exces- sive stress at the office, men and women can take the follow- ing approaches to avoid succumbing to stress. * Determine what is causing the stress. Stress triggers vvary depending on the individual, so men and women who are coping with excessive stress should write down anything that causes them a negative response, whether that response is physical, emotional or mental. After a week, sit down and look at the various things that triggered these negative responses. Choose one and work to resolve it. Determine if there is a way this trigger can be avoided. Do this with each trigger one by one. It might not be possible to successfully address each trigger, but it's worth the try and it is likely that certain triggers can be successfully avoided. • Manage time effectively. One of the problems with an increased workload is the time in the day to complete that work does not simultaneously increase. This reality makes it easy to become overwhelmed with stress. But a few time management techniques can help. Prioritize certain tasks, fensuring projects that are time-sensitive get done ahead of those that aren't. When setting a schedule for work, be real- istic. If a schedule isn't realistic, that will only cause more stress. • Maintain a personal life. Effectively managing stress at work involves having a personal life away from the office. All work and no play is a recipe for stress. No matter how big a workload awaits you at the office, be sure to make time for enjoyable activities away from work. Spend time with friends and family, plan a weekend getaway or simply relax at home. Such time, even if it's not as often as you might like, makes dealing with stress at the office that much easier to handle. • Remain physically active. Exercise is a great remedy for stress. In fact, the American Psychological Association notes that studies have suggested physically active people have lower rates of anxiety and depression than sedentary people. While research is ongoing, some researchers feel exercise enhances the body's ability to respond to stress. In addition, exercise seems to give the body practice at dealing with stress. While exercising, the body's physiological systems are forced to communicate with one another. These same sys- tems must also communicate with one another when responding to stress. Regular exercise helps the body com- municate more efficiently, something that helps when the time comes to respond to stress. Stress at the office is likely always going to be a concern for working men and women. However, there are ways to effectively cope with stress no matter how daunting a work- load might be. (MNS) Tips to help you cope with stress at work k l d k ll h l h l h f lExtra work load takes its toll on the mental health of employees Heavier workloads have left many workers dealing with elevated Heavier workloads have left many workers dealing with elevated levels of stress. How to motivate yourself to get moving By Kimberly Montes What is the one thing people 65 and over are likely not doing right now? Sadly, the answer is exercising for health and fitness. Research reveals that Canadian seniors are projected to reach inactivity levels for ages 65+ of more than 79 per cent. The U.S. is similarly struggling, with surveys revealing that less than one-third of Ameri- cans over the age of 65 follow- ing the U.S. Centers for Disease Control and Prevention's recom- mendation to engage in weekly aerobics and muscle strengthen- ing exercise. Yes, it can be human nature to engage in a little exercise inertia and miss out on all the positive benefits of exercise. Of course, if you're a senior, illness or sur- geries may further complicate a return to physical fitness, and proceeding with caution, and a doctor's guidance, is very important. However, as much as the call of the couch or post- illness take-it-easy is alluring, there are compelling rea- sons to get active. Let's look at why movement matters, and how to get moving when age or other restrictions may be part of the equation. Five Great Reasons to Get Moving Exercise does five great things for your body and mind. First, there's a big payoff for even minimal movement. Some researchers have found that even as little as 10 minutes a day can help you reap exercise rewards. 1. Movement: Some physical activity every day helps you keep your ability to be flexible which is needed for activities big and small. Movement daily helps a per- son with cardiac endurance, muscle strengthening, and especially helps seniors keep their strength up for an active life 2. Brain engagement: It's true, exercise stimulates blood flow, and engages the brain. That means you're thinking and awareness gets a boost right along with your circulation, muscles and more. There's even re- search pointing to exercise's ability to increase cerebral capacity, although, if you are like me, you would settle for being able to find your keys more quickly each morning! 3. Fall prevention: As we age, there are several things that impact our balance. From changes in inner ear fluid, to muscle memory, blood pressure and overall coordination, it bluntly becomes much easier to take a spill. Exercise not only increases flexibility and physical strength, it helps you achieve better body awareness. This awareness of body and increased levels of coordi- nation help ward off that hip-bone breaking fall, or the bruising and soreness that comes with a hard stumble. 4. Multi-step memory: In a nutshell, we lose our cog- nitive ability to remember multiple step instructions or actions. Mental and physical exercise helps us retain our abilities so we can keep track of those relaxing next steps in your yoga routine. While any exercise routine that works for you is great, yoga can be a gentle, safe and uplifting way to get oxygen, clarity and movement into your day. 5. Finally, mood improvement: Your body may complain about starting exercise, but after is usually a different story. Your circulation is boosted, you're getting more air into your lungs, and you may be enjoying some of those mood-elevating serotonin moments. Serotonin is a brain chemical that is responsible for regulating mood, appetite, and the sleep-wake cycle, which all have their own unique benefits to overall wellness. Finally, you may just have that feeling of ac- complishment you get from do- ing something good for yourself. It's ok to gloat, just a little. How to Start The key here is slow and easy, and, did I mention with a doctor's supervision? Particularly if you have had an illness or a medical condition, you'll want to proceed wisely with good guidance from your physician. After you've checked in, here are some foundational pointers to get you started: 1. Slow, deep breaths: Get that air into your lungs, and breathe deeply. 2. Gentle stretching: Start with your arms above your head. Lift your arms, then bend over as much as is com- fortable or recommended for you. Enjoy some cross-body stretching by moving your arms to the left and right. 3. Start slowly. Just do small quantities of movement until you feel ready for more. 4. Take breaks in between movements. Finally, you should never hurt during a workout. If you are breathing strenuously, sweating more than a little, or feel lightheaded or any other symptom, stop immediately. Build up over time and enjoy the life-enhancing benefits that come to you with regular exercise. You too can beat the over-65 exercise statistics and enjoy a healthier and more mobile life. Kimberly Montes is a 25-year registered nurse and executive in the senior health care industry.