Aerobic exercise reduces arthritic symptoms

A literature review of exercise and arthritis by  Tatyana A. Shamilyan, from the U of Minnesota School of Public Health found that adherence to an aerobic exercise regime was a good predictor for reduced arthritic symptoms.  The emphasis for these patients is best focused on keeping up with the program rather than gradually increasing the intensity. 

For obvious reasons: low impact aerobic exercise such as swimming will work better than an exercise that stresses the joints.  From personal experience, incorporating a rheumatologist, a physical therapist and a chiropractor works well as a three pronged approach to reducing symptoms.  I received ultrasonic therapy and that also appeared to help as did an exercise regime combined with swimming.

http://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-exercise-in-arthritis-management/
 

Susan Bartlettt, PhD from Johns Hopkins has an excellent resource page on the Role of Exercise in Arthritis Management.  She lists covers physiological and psychological benefits of exercise and offers tips on starting and maintaining an exercise program.



 

Seated yoga with Nancy with captions

Texting Thumb ergonomic issue

Dr Eon Shin an orthopedic surgeon from Jefferson University Hospital in Philadephia, PA notes that the increase use of thumbs for texting in cell phones frequently cause tendonitis.  The symptoms are tingling or numbness in the hand.

http://abbottcenter.com/bostonpaintherapy/wp-content/uploads/2010/01/thumb-muscles1-300x278.jpg

 

 

Vivienne F. from Performance Based Ergonomics has additional hints to reduce the problems with thumb texting tendinitis.  She recommends rotating fingers other than the thumbs.  Other hints include actually calling the person or using a voice to text option. 

Loosecubes office Enviroment

A video report on the Loosecubes office Environment on CNN.



http://www.cnn.com/video/?hpt=hp_t3#/video/us/2012/08/29/pkg-taylor-loosecubes.cnn

 This fall the company will began charging for this service.  People set up office in a location with WiFi.  They bring there own laptop.  It works like a shared business area.  The benefits are increased interactions with other people and a lower cost than renting a whole office complex.  The downside is a lack of privacy and reduced security.

Companies can sublease extra office space through Loosecubes.  Some of the location are even based outside.  The phots below are under the Manhattan bridge archway.
 

http://www.brooklyneagle.com/articles/and-now-%E2%80%98awesome%E2%80%99-outdoor-pop-office-space-dumbo

http://inhabitat.com/nyc/nycs-coolest-office-looscubes-lets-you-co-work-under-the-manhattan-bridge-for-free/

 

 

U of MN ergonomic video list

This is a compilation of stretching videos put together at the University of Minnesota Department of Environmental Health and Safety in cooperation with Disability Services and the U of MN Physical Therapy program.

 

Rapid stress relief to rest sympathetic and parasympathetic nervous system 3 min

Stretches for the neck and shoulders 5 min.

Core stretch exercises - longer version 10 min.

Core stretch exercise short version 4 min.

Upper body stretches - 3 min.

Arm and Back exercises 7 min.

Brief hand exercises 1 min.

 

Full length seated yoga session - 25 minutes

New seated yoga with Nancy - 23 minutes

Not all calories are created equally?

CBS News reports that not all calories are created equally according to a recent article in JAMA.  Carbohydrates from refined processes such as sugar, chips, white rice or white bread make it more difficult to lose weight by lowering the metabolic rate.  Low fat foods are also problematic.   People trying to loose weight are advised not to go on a low fat diet but try a low glycemic diet with complex carbohydrates and good fats from yoghurt, nuts or eggs. This according to researcher Dr. David Ludwig of Boston Children's Hospital.

The findings from JAMA about differential weight loss were refuted by Dr. Jules Hirsh in an article by Sarah Berry.  He notes that a high fat low carbohydrate diet causes people to loose water.  This is the reason for rapid initial weight loss.

Both agree that moving more and consuming more veggies is part of a path to a healthier life.

http://www.cbsnews.com/8301-505269_162-57461579/study-not-all-calories-are-created-equal/?tag=re1.channel

http://www.shakeoffthesugar.net/low_glycemic_pyramid.htm

http://www.crossfithoboken.com/wp-content/uploads/2010/05/Glycemic-Index-Food-Table-294x400.png

Hot desking and open concept design

The new vogue in office design revolves around a concept variously known as hot desking, hotel concept, activity-based working, workplace mobility, free-address approach and open concept design.  At Siemens it is referred to as New WOW (New Way of Working).  I have talked about this in an earlier post.

http://www.veldhoen.nl/data/fotos/alg/id1059/x72y0w751h367cw1076ch526_ft1059.jpg

The Whirlpool Industry forum has an extended discussion of the things needed to consider with a less structured work environment where offices may be shared. 

Potential positive benefits:

1. It will encourage employees to arrive earlier to pick the prime spots
2. It may encourage more communication with co-worker's because there is more shared space.
3. It can allow companies to devote less square footage for office space often designing for less than 100% capacity when people spend 80% time in the field. Siemen's is at 77% of full capacity.
4. It allows people to work in groups, alone or just dock a computer. There is a focus on we rather than me.
5. Personal items are stored in a locker. In some cases more than one locker is needed for a person
6. Works well for a 24 hour call center.
7. It will work well for consultants hired by the company to do a short term project.
8. There is a lower capital cost for new construction and furniture.  Energy savings are possible because there is a smaller footprint to maintain and condition the air.

Potential problem areas:

1. Hygiene:  The desks need to be kept clean - beverage spills, food crumbs, sharing viruses.
2. Chairs: Often these are specific to the person (tall vs short) and adjusted to fit them.  Changing the chair adjustment will cause issues.
3. People can be territorial and will often gravitate towards the same spot.  They may be upset if someone is in their "cube'.
4. Work surfaces: People are of different heights and shapes and need the work surfaces to fit them. The surfaces need to be adjustable. 
5. The space works best when laptops are used. The ergonomics of exclusive laptop use are not good for extended times. The screen is too low. Often an auxiliary mouse or keyboard is needed. Dual screen monitors are becoming the norm and serving as virtual document holders.  Docking stations would probably be needed if computer time is more than 2 hours per day.
6. People like to personalize their offices with family photos and other items.  This is not possible in a shared space.
7. Audio privacy is a concern when HIPAA or other confidential information is discussed over the phone or needs to be filtered on the screen. 
8. Meeting areas need to be separated from a wall from the hot desk areas as it it difficult to concentrate adjacent to a  meeting area.
9. Employees may feel that they are an interchangeable cog in the machine as people in more important positions will not  have to hot desk.
10. It can be difficult for an introvert to work in this environment.
11. Hot desk environments can be cliquey.
12. The hot desk environment may not be the most productive.  Peopleware authors DeMarco and Lister noted that people are most productive when they have a proper office with a door.  They are able to reduce distractions and concentrate on work.

I am very interested in other people's opinions about this topic as there is considerable pressure to move towards this model.  I think it can work in some applications and it may be very problematic in others.  The U of Minnesota is considering it as an option for the Eddy Hall remodeling project.

Leap motion sensor - Update

Coming in the spring of 2013 the new Leap motion sensor for a computer offers up some interesting possibilities for computer interaction.  If it works and is correctly applied it has the potential to reduce some repetitive motion injuries associate with using the mouse. I've included a demonstration video below.  The suggested retail price under $70 puts it in a competitive position.  It is supposed to work with the latest Windows and Apple operating systems.  More information at the Leap motion sensor website.

Sept. 2013, Unfortunately the reviews on Amazon have come in on the sensor and they are not kind. This technology does not appear ready for regular use. .  

http://www.youtube.com/embed/9vTI0c56vCc

Update:  The sensor will be going on sale May 13, 2013 online and at Best Buy May 19, 2013.
April 25, 2013 update - No it won't  the day is pushed back to July 22, 2012 according to Chloe Albanesius of PC Mag.  They would like to beta test it with a larger group starting in June, 2013.

Recent blog post by Edward C. Baig of USA today describes the interface in more detail.

FAST stroke signs

FAST is the new acronym to help people recognize strokes.  In a recent study, FAST identified 88.9% of  transient ischemic attack (TIA) stroke cases.  Quick medical treatment for a stroke reduces the extent of brain damage.

The Washington Post offers a comparison between methods of stroke intervention.  Directly working at the site of the stroke is not any better than adding a body wide clot dissolving compound.   Doctors are refining work at the site of the stroke and hope to improve the outcome.

This is a video about a news reporter, Serene Branson, who had a stroke during a live broadcast outside the Grammy awards

Turmeric side effects

Anecdotal evidence suggest that turmeric may have anti-inflammatory properties.  Individuals have used it as an alternative to NSAIDs (ibuprofen) because it has fewer long term problems with the liver or kidney.

According to WebMD, there are some side effects to consider.  Turmeric may cause excessive bleeding after a surgical procedure.  It also should not be taken in medicinal amounts during or prior to pregnancy because it can stimulate a menstrual cycle.  It can also make gallstones worse.   

For those of you interested Dr Weil has an anti-inflammatory diet listed here.  He suggests eating salmon and has several other helpful hints.

http://priconnects.wordpress.com/2012/03/15/turmeric-powder-a-blessing-2/

Turmeric Side effects - 2 minutes

Sound privacy in an open office

John Tierney in the Sydney Morning Herald reports on methods to reduce problems with auditory privacy in open offices.  Pink noise is pumped in via speakers to increase the background noise to allow people to have seperate conversations.  Other solutions include headphones and going to a private office to have conversations.  Other solultions include a low level sound of a river of water. 

This lake of aural privacy is a significant problem in areas where confidential conversations occur.  It is difficult to remain HIPAA compliant when the conversation can not be kept private.  Other problems with high density office environments include personal hygiene.  This varies from proper bathing and cleaning to perfumes in the office causing issues with those sensitive to the odors.   High density open areas increases the likelihood of theft and reduces the ability of individuals to work uninterupted and concentrate on tasks. 

The high density and low cost of materials allows for more people per square foot.  It may work in areas where the workers are out of the office for a significant period of time. 

Expect this issue to be debated in the future as designers and office workers work to find a workplace environment that is the best functional fit for the tasks to be accomplished.



http://www.healthcarebuildingideas.com/article/sound-masking-electronic-technology-acoustical-environment



Gopher stretch videos part 3

This is a shorter version of  the second gopher stretch video.  It focuses on beginner and intermediate poses both sitting and standing.  Two physical therapy graduate students from the U of MN demonstrated the techniques.  These exercises are a good way to start the day.

http://www.youtube.com/watch?v=9-epnvcgnKs

Gopher stretches for core muscles

http://www.youtube.com/watch?v=WIUcEY3BI2I&feature=relmfu

This is the second in a series of  Gopher stretch videos with two Physical Therapy Program students from the University of Minnesota. These exercises are designed to increase the flexibility of core muscles.

Rapid Stress relief

The video below demonstrates three simple techniques for reducing stress and regaining control.  Deep complete breaths, touching a finger to the lips and washing hands with warm water all rapidly reduce stress.

 http://www.youtube.com/watch?v=A5BLsyUxD34

 Special thanks to Staci Samson and Dane Bonath for assisting on this video. 

Sitting is Killing you

Gretchen Reynolds from the New York Times offers up a very good summary of why we should not remain sedentary. 

1. Insulin levels go up.
2. Oxidative processes increase.
3. Watching an hour of TV while sendentary takes 22 minutes off your life - Australian Study.

The studies quoted are similar to others noted in this blog.  Exercise outside of work only helps a little.  It is very important to break up periods of sitting with breaks of standing and moving around. Insulin levels will creep up if people remain seated but they will remain stable even if there is only a two minute break to stand.

A series of provacative graphics was produced by medicalbillingandcoding.org and is available from cubical bot.

I have posted the graphics below.

Laughter Yoga

Interesting videos on the health benefits from Laughter Yoga. The first one includes a clip from John Cleese.

Laughter Yoga with John Cleese - 3 min. 

This is a website link for the Laughter Yoga organization.  According to the video the physiological benefits from laughter occur even if we initially fake it. 

Laughter Yoga - Discovery Channel - 6 min. 

Accessiblity guidelines for buildings and facilities

ADA and ABA accessibility guidelines for buildings and facilities are available online.  It includes a section defining terms and diagrams for areas with wheel chair accessibility.

http://www.adabathroom.com/mirrorada.gif

 

 

I had to spend a brief time in a motorized scooter to get around the summer of 2011 and am very appreciative of the efforts to improve accessibility for individuals with disabilities.

Low level of activity increases Alzheimer's risk

A USA Today article outlines the risk to seniors of inactivity.  Seniors in the lowest 10% of activity level had a more than 2X greater chance of contracting the disease in a four year study.  Activities included card playing, dishwashing and gardening. 

Exercising your brain also appears to be helpful.  A Huffington Post article suggests that mental activities such as reading and game playing throughout life reduces the number of amyloid plaques on the brain. 

Sitting most of the day is equivalent to the heart attack risk of smoking

The Wall Street Journal reports on the need to rapidly recognize the symptoms of a heart attack.  The worst thing you can do is lie down and rest. You may never wake up.

Below is a chart on prevention and survival from the Mayo Clinic.

Honeywell ergonomic program

This article from Ergoweb describes Keith Osborne's work to design an ergonomic program at one of Honeywell's Colorado based plants.  His approach is similar to other institutions around the country including the one used at the University of Minnesota.  His program incorporates an ergonomic show room where people can view chairs and try out ergonomic equipment.  This improves the customer experience and eliminates the need people to make trips to various vendors or the vendors to drop off products. 

Incoporating additional options such as virtual ergonomic evaluations also allows reduces response time to branch offices in large corporations.  People can also self evaluate their workstation using a handy guide from the U of Minnesota.

http://www.dehs.umn.edu/ergo_office_weChecklist.htm

Effects of sleep deprivation

NIOSH research on sleep deprivation has shown that 30% of workers are sleep deprived.  Sleep deprivation due to shift work was linked to adverse reproductive outcomes in Nurses. 

Police officers working night shifts had greater risks of injury and metabolic syndrome than did day shift workers. Metabolic syndrome comprises a group of risk factors associated with coronary arteryt disease, type 2 diabetes and stroke.

For other jobs such as trucking manufacturing and white collar workers reduced sleep was linked to depression, injury and reduced ability of the natural killer cells to defend against cancer and viruses.

In this less than five minute video clip, a news anchor goes through 30 plus hours of sleep deprivation.  The footage is from News 2 in Charleston , NC.

 Driver impairment is a significant problem associated with sleep impairment noted in this video with Dr. Christopher Nolte on the Dr. Bob talk show.



.  

Lifting guidelines

The applications manual for the NIOSH lifting equation information is found at this site as a free downloadable pdf.   The equation considers the weight of the object, the travel distance for the object, the distance the object is away from the body, the vertical lift distance, lift frequency and other factors.

The Ohio Bureau of Worker's Compensation has a nice weight lifting chart visually depicting areas and zones for acceptable lifts.  It considers factors for weight, lift position, reach distance and degree of twist.

Curative care has a simple picture guideline for a box lift. 

http://www.hse.gov.uk/airtransport/case-studies/removal-of-hydrant-pot-lids.htm

Power of placebo effect

There has been an interesting confluence of research and ideas.  Malcolm Gladwell noted in Outliers of that individuals in one close knit community lived longer than other communities because of very good support systems and not because of other traditional lifestyle changes or risk factors. 

An article by from Susan Parry of MinnPost describes the powerful effect of placebos.  Sham acupuncture works as well as actual acupuncture.  Sugar pills work as well as drugs for the treatment of irritable bowel syndrome.  The individuals were specifically told they were taking placebos and were told of research about the positive effect of placebos. 

60 minutes recently reported that placebos worked as well as antidepressant drugs presumably without the long list of side effects which appear to be similar to those the drug purports to cure. 

I recall reading other articles that people felt better after taking a drug and being told it was expensive.  They did not feel as well when told the drug was inexpensive.

Alternative Medicine can have serious side effects and many of the compounds have not been tested for safey or efficacy according to an article in USA Today.  

I am not a pharmacist or doctor and obviously some drugs are much more effective than placebos.  For example: over the counter pain relievers work well to reduce fevers. 

Photo - N. Carlson

Bottom line:

While conducting an ergonomic evaluation it is important to engage with the person and not treat the problems as an issue that can be solved only by proper body mechanics.  Use the power of caring to assist with improving the condition of the person.  Use the opportunity to learn about the person and do a better job of helping them.  The placebo effect is another tool to increase the odds that the intervention will be a success.

Exercise while computing

There have been many advocates of treadmill computer workstations.  The drawbacks to these stations are a large footprint, the need for a seperate workstation to sit and the cost.  In this video, I combined an electric sit stand workstation with a New Balance Mini Stepper.  This particular sit stand workstation goes much higher than the standard workstation allowing a 5 foot 9 inch person to work at the workstation at the proper posture while using a mini stepper.  Incorporating this design with a sit stand workstation should mitigate many of the health problems noted in this blog post.

Ergonomic risks of iPads and tablets

Stephen Adams from the UK telegraph reports that experts are concerned about possible repetitive strain injuries from using an ipad or tablet computer.   I've summarized the main points from the article below.

HP tablet - Photo N. Carlson

The tablet computer suffers from several problems.  If it is held in the hand for an extended period fatigue will happen because of the pinch grip.  The hand and fingers used to point and swipe can also be affected. 

Often the tablet will be placed in the lap.  Viewing the screen from this position requires the neck to be tilted down, the shoulders to roll forward and the back to come out of alignment.  The edge of the laptop will compress the force into a small area and should not be supported by a thumb.

The tablet is in a better position but the screen is still too low for optimal viewing - photo N. Carson

The tablet works best when properly aligned and using the attached keyboard assessory.  Alternatively the sessions on the tablet can be limited with frequent breaks.

The tablet computer problems are somewhat similar to the problems that occurred when laptop computers became popular.  In addition, the built in keyboard is not very efficient at typing.  Game play on the tablet will carry similar risks to users as game play on other hand held devices. 

Doctors are increasing prescribing exercise

According to Catherine Paddock of Medical News Today, doctors are perscribing more exercise as part of recommendations to patients.  A recent CDC report notes a near doubling of an exercise perscription  for those 85 and older from 2000 to 2010.   A comprehensive CDC report on exercise and health is available here.

Those with diabetes and individuals age 45-74 years old were most frequently perscribed exercise.  The information was gleaned from a survey of households by the US Census Bureau. 

The U of Minnesota will be providing a series of stretching exercise videos "Gopher Stretches" that can be done in your home or office.  They will be posted on this website during the next few months.

http://www.youtube.com/watch?v=VIykv9BGYRI

Get up and talk to coworkers

BBC News reports that office workers "Forget to stand."  According to as study by Dr. Myanna Duncan from Loughborough University people sit for an average of five hours and 41 minutes per day.  This has negative consquences for weight control.  It also has health consequences as noted in a previous blog post.

Before computers and email, office workers spent more time physically interacting with their coworkers as shown in this scene from the movie Brazil. 

All Seating U chair video

This recent addition has been one of our most popular chairs at our showroom.  The chair has a synchrotilt mechanism.  The lumbar adjustment on the back is a good feature. 

http://www.youtube.com/watch?v=K22qkEyJIKg&context=C342e145ADOEgsToPDskKWa-iCD3Y95mg6TXoGsE30

Canadian Ergonomic Standards Association

The Canadian Standards Association (CSA) has issued a preview of new guidelines, CSA Z1004, to be issued in March of 2012.  It has tables listing the industry, the activities in the industry and the areas of the body likely to be affected. 

There is already a Canadian standard for office ergonomics CSA-Z412-00 (R2011).  A preview and ordering information is availble at this website. 

Free online health and safety e-learning courses are available through IAPA Canada.

A new ergonomic standard for the construction of hospitals CSA Z8000 has also been published.  An article from Canadian Occupational Safety magazine offers further details.   The standard focuses on  OASIS (Operations, Accessibility, Safety and security, Infection control and Sustainability).

Sit stand height adjustment

We have had more requests for sit stand workstations.  Two of our most popular models are an electric sit stand station and the Ergotron unit.  This is a video showing proper adjustments at seated and standing height.  The monitor is posistioned for someone without bifocals.

Hand exercise video

I put together a simple hand exercise video.  These exercises are appropriate after doing extensive keyboard typing or hand intensive activities such as knitting or piano playing.

http://www.youtube.com/watch?v=qYFrTzOud64

OSHA ergonomics standard enforcement likely in 2012

EpsteinBeckerGreen has a post on OSHA developments to look out for in 2012 by Eric J. Conn and Amanda R. Strainis-Walker.  OSHA is expected to use the general duty clause to enforce recommendations on ergonomic hazards using OSHA guideline documents as a reference.  The focus is expected to be on nursing homes.

http://www.amazon.com/Guidelines-Nursing-Homes-Musculoskeletal-ebook/dp/B0058PRAD2

Yoga book for anybody

I've just started reading Anywhere, Anytime, Any Body Yoga by Emily Solnina.  It is a well written introductory book for people of all physical conditions who what to obtain the benefits of yoga exercise.  The people pictured in this book vary from the physically fit to a woman in a wheel chair.  It's a helpful book giving photos of various exercises that could be incorporated in to ergonomic exercises at the office and the home.

http://www.aaayogabook.com/

Ergonomics of Tablets and E-readers

http://www.youtube.com/watch?v=tUGEBDocKgk

Richard Kung - Founder of ErgoBeTV

The ergonomics of iPads and E readers will be an ongoing issue going forward.  Because an Ipad or tablet is usually used in the lap or flat on a table there are several ergonomic issues that come up.

Problems: 

1. The neck and shoulders are usually bent forward.
2. The hand position for typing is often awkward.
3. If holding on to the tablet with one hand there is a chance for pinch grip fatigue.

Solutions:

1. Use an angled stand for viewing the tablet.
2. Use a separate keyboard for typing
3. Place the tablet on a lap tray or on a stand instead of holding it with a pinch grip
4. Consider lighter weight tablet or e-reader

Mini breaks from sitting are good for the heart

The European Heart Journal reports in the January, 2011 issue that individuals who take frequent short breaks from sitting have slimmer waistlines and less C-reactive protein (inflamation marker).  Individuals who sit for long periods of time without a break have larger waistlines, lower levels of (HDL) good cholesterol and higher levels of C-reactive protein. 

Dr. Genevieve Healy, a research fellow at the School of Population Health, The University of Queensland Australia offered some tips on reducing health problems associated with sitting.  I have copied and paraphrased them below.

•  Standing up to take phone calls
•  Walking to someone rather than phone or email
•  Have standing meetings or regular breaks for standing during meetings
•  Use restrooms on a different level in a building
•  Have a central trash bin or printer to encourage walking
•  Take the stairs rather than the elevator

I will offer a couple more:

•  Stand while using the computer
•  Have two different work surface heights in the office and stand while reading

Below is a short standing 3:17minute office workout by Tiffany Esser

http://www.youtube.com/watch?v=vMhayN23hp0