- DO PHYSICAL ACTIVITIES
- ACTIVITIES HEALTH EATING
- MANAGE STRESS WISELY
- DO NOT SMOKE
- BEST FOODS FOR SMOKERS
- SMOKERS EXERCISES
Do Physical Activities
Daily
moderate physical activities carried out for 30 minutes cumulatively can
benefit health.
- Walk to the workplace
- Use the stairs instead of
elevators at the workplace
- Do light stretching exercises
at your desk
- Take a walk inside or outside
the office after sitting for a long time(
between 1-2 hours)
- Use a fitball as a chair at
the workplace
- Do Deep Breathing exercises
5-10 times per session within two hours
- Join physical
activities organized by your employer
- Use physical activities facilities provided by your employer
Practising
healthy eating contributes towards optimal health and this influences a
worker’s productivity, morale and happiness.
- Eat a variety of foods
- Eat fruits and vegetables at each meal
- Eat whole grains, legumes, nuts and cereals as part of
your daily meals
- Choose food and drinks with less sugar
- Limit and reduce fried and fatty food
- Food intake and physical activities should be balanced
accordingly to achieve your healthy body weight
WORKERS IN A
SMOKE FREE WORKING ENVIRONMENT ARE HAPPIER AND MORE PRODUCTIVE
Are You a smoker?
- Take the following steps immediately to stop smoking
- Decide to quite smoking
- Understand when to quit smoking
- Set a date to quit smoking
- Have self-confidence
- Write a reminder
- Say ( to yourself) “I am not a smoker”
- Always think positively
- Get support
- Fight the urge to smoke
- Use Nicotine Replacement Therapy (NRT)
- Continue getting treatment from Quit Smoking Clinics
- Plan a daily routine that excludes smoking
If you are not a smoker,
Ensure that you do not turn into
a passive smoker.
Who are passive smoker?
Non-smokers
who are exposed to cigarette smoke for at least 15 minutes within two days for
a week (WHO)
Voice out your right to work in a
smoke free environment
THE BEST FOODS FOR SMOKERS
According
to the Centers for Disease Control
and Prevention, tobacco smoke kills more
than
400,000 people annually. Abstaining from
smoking cigarettes significantly
reduces your
risk of lung cancer and stroke. Consuming a
healthy, balanced diet
also helps combat these
chronic diseases. Incorporating the best foods
for
smokers into your diet promotes overall
health and reduces damage to the lungs.
Vitamin C Rich Foods
Vitamin
C is a powerful antioxidant that becomes depleted in smokers. Antioxidants like
vitamin C help fend off free radicals that damage healthy lung cells. According
to the Linus Pauling Institute, smokers should consume extra vitamin C. Male
smokers should consume 125 mg of vitamin C per day and female smokers should
aim for 110 mg of daily vitamin C.They note that vitamin C bolsters the
effectiveness of your body's vitamin E. Foods abundant in vitamin C include
cantaloupe, orange juice, mangoes, broccoli and kale.
Omega-3 Foods
Green Tea
Green
tea is a healthy beverage rich in a special type of antioxidant known as
polyphenols. According to the February 2010 "Internal Medicine
Reviews," smokers who don't consume any green tea have more than a tenfold
increase in lung cancer when compared to those that drink at least 1 cup of tea
per day.
Fruits
Dark-colored
fruits such as blueberries, raspberries and oranges are rich in antioxidants.
Consuming antioxidant-rich fruits helps reduce cardiovascular disease risk.
According to the May 2005 issue of "Free Radical Research"
blueberries combat the activity of an enzyme known as angiotensin-converting
enzyme, which causes damage to heart vessels. Additionally, blueberries reduce
the amount of oxidative stress in the body of smokers. Oxidative stress
promotes cancerous cell formation and heart disease.
SMOKERS EXERCISES
Smoking
is one of the most harmful activities
you can engage in when it comes to
long-term
health. Among other things, smokers face an
increased likelihood of
getting cancer and
hypertension.. Exercising is a way to promote
good health,
and although eschewing smoking
is the best health decision, you can do certain
exercises that will counterbalance some of
smoking's harmful effects.
Jogging
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Jogging
can expand your lungs and help to fill them with more oxygen. After oxygen goes
to your lungs, it is dispersed into your red blood cells. According to the Stop
Smoking Steps website, smoking decreases lung capacity and produces phlegm that
can clog the lungs. Jogging will improve the flow of oxygen in the lungs and
will break up the phlegm that causes coughing and shortness of breath. Jog at
any pace you want and go for as long or short as you want. Jog indoors on a
treadmill, indoors in place or outdoors on sidewalks or trails.
Free weights
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Smokers
generally suffer from high blood pressure due to their habit, and exercise that
boosts the heart rate even more can cause quick fatigue. You can lift weights
slowly, and with a small amount of weight you can get a good workout without
pushing your cardiovascular system too hard. Dumbbells and barbells are the
best free weights and you can work most any muscle group with them. Do bicep
curls to strengthen your arms.. Do the bench press for a stronger chest, or
hold a dumbbell in each hand and do squats to tone your legs. Working out
slowly will reduce the chance of smoking-based fatigue ending your workout too
soon.
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Crunches
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Crunches
build strong stomach muscles and can make you look healthier by helping to
eliminate any excess fat around your stomach. The work is mostly with your
muscles so shortness of breath will not be a major concern. To do crunches, lie
on your back with your feet flat and toes touching a wall and your knees at a
90-degree angle. Constrict your abdominal muscles and lift your shoulders and
head off the ground using those stomach muscles. Slowly release back down to
the starting position.
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Exercise Bike
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