TC Express -- The national newsletter for Transport Canada employees -- January/February 2000

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Featured Articles: >
TC breaking new ground!

The Lighter Side of TMX>

Employees with more than 25 Years at TC>

A Day in the Life of the Public Service>

Canada Career Week and Take Your Kids to Work Day: two great learning activities>

Life as a Management Trainee at TC>

Upcoming Special Events>

TC's Internet Site Update>

TC Middle Management Course>

Making snowmobiling safe in Canada>

Safety and Health Break

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A Better Place For You: Tips for Health and Happiness at Work>

Sarah Coulber, Corporate Services, Ottawa>

Just imagine being free of the mental and physical fatigue you may feel from your job. Now is the time to make it a reality! Take a moment to do the quick and simple suggestions below. Regular practice of these exercises helps to increase energy, concentration and memory. It also increases a sense of calmness and the ability to deal with potentially stressful situations. >

Do these exercises the next time you are waiting for the elevator to arrive, the photocopier to warm up, while in line for your lunch or at your desk. If you can only spare one minute each day then do so! From there, gradually increase the duration and frequency of these exercises. Remind yourself that you deserve to feel relaxed and healthy! >

 

Breathe. I mean really breathe! Most of us breath shallowly, using only the upper lungs (when the chest rises with a breath), robbing the body of the maximum nourishment it deserves. Breathing into the lower lungs as well (the abdominal area rises with a breath), will help you relax and energize your entire body!

Exercise: Focus on your breath as you slowly fill your abdomen and then the chest area. Hold a moment and exhale. As you exhale, feel your body relax.

Stretch your muscles (providing you have no health problems). Tight muscles restrict the flow of blood and can cause numerous problems and discomfort. Do these with a straight, yet relaxed back.

Exercises: Gently tilt your head so your ear moves towards your shoulder, pause and breathe. Feel your muscles relax. Repeat on the other side. Next, lower your head (chin towards chest) and roll gently, not going past your shoulders. Breathe in while you roll left and exhale while you roll right. Other exercises include rotating shoulders, wrists and ankles. Whatever you do, focus on what you are doing, feel your body relax and breathe deeply and slowly!

Look after your eyes! Some people have reduced the strength of their glasses, even said goodbye to them! These tips are basic but will at least help reduce eye strain.

Exercise: Away from glaring light, slowly roll your eyes clockwise and breathe deeply. Repeat a few times and then do it counterclockwise. Also, during the day don't forget to periodically look away from your computer or desk to a point farther away and to massage eyebrows with fingers.

Take a stroll...even if it is for only a few minutes. Regular exercise helps to eliminate toxins and increases the body's ability to deal with stress.

You will benefit from taking a few minutes each day to do these and other relaxation/energizing exercises.

TC has various learning centres with self-directed learning material on career-related topics, including stress management. Your workplace JOSH Committee, or regional OSH Officer, may also be able to help organize your workstation to help minimize/eliminate strain on your body through ergonomics.

 

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