For Your Health

Exercise 30 minutes 5 days a week or 40 minutes 3 to 4 days a week or 3 bouts of 10-15 minutes per day 5 days a week

Try to walk 10,000 steps a day – your phone can count the steps for you

Use the car less, if possible walk to the metro, take the stairs, walk to the shops- change your driving mindset

Stop consuming junk, soft drinks, cut down coffee, fatty meats, processed foods, sugar, refined carbohydrates, alcohol
Eat lean meats, chicken, fish, veggies, leafy greens and fruits containing less sugar

Get 7-9 hours of sleep. Remove electronic gadgets around your bed and diminish their use prior to sleeping

Avoid stressful situations and people- try not to engage – try yoga, deep breathing, meditation or go to a quiet place in your mind instead of confronting them

Appreciate simple things – nature, animals, children, a good book

Do a simple act of kindness daily not because you are being paid or watched

Be nice to anyone who is serving you and treat them with courtesy and respect

Take it off! Get rid of excess weight now

Stop smoking for once and for all



Use a high density foam gardening knee pad to kneel on

Use a small gardening stool to sit on rather than standing and bending forwards

Only lift a small amount at a time. Make a few trips if necessary or use a wheelbarrow or get help

Don’t remain bent forward for too long – every 10 minutes, stretch your shoulder blades  back

Keep gardening tools close to you so you do not have to stretch too far to reach them

Take frequent breaks! Don’t garden non-stop for extended periods of time–rather just a little at a time

Enjoy being close to nature! Its a great stress reliever !


Shoveling (BLT)

B-BEND with the knees

L-only take a LITTLE snow at a time

T-don’t TWIST, rather turn to place the snow in a pile

Use a longer handle to prevent bending too deep

Only use a large shovel blade for moving snow, not lifting snow.



Avoid “Text Neck” by bringing your phone/tablet up towards chest level rather than hunching forward

Correct your posture often throughout the day

Shoulder blades slightly back

Deep abdominal muscles slightly tucked in

Chin slightly tucked in

Avoid slumping while seated or standing

Use a lumbar cushion while seated to help support lower back



When seated, stand up every 30 minutes and stretch your shoulder blades back

Consider a sit/stand desk with a comfort mat for the feet

Avoid “Text Neck” by bringing your phone/tablet up towards chest level rather than hunching forward

Use chair with armrests

Use lumbar cushion on chair to support lower back

Sit upright on your sitting bones to maintain the arch in the lower back if your chair does not have a lumbar support

Have screen in front of you at eye level

Use keyboard tray wide enough to include mouse

Keep phone close to you

Do not cradle phone between shoulder and ear

Use a phone headset

See this document: Workstation Ergonomics – Checklist


Neck Care

Avoid cradling the phone receiver between the ear and shoulder, rather use an earpiece, a headset or a speaker phone if you are also using your hands

Avoid carrying a briefcase or purse that is too heavy

Carry your knapsack using the straps on both shoulders, not just one

Do not sleep on your stomach, rather on your back or your side

Always use a supportive pillow which will fill the hollow of the neck and is neither too high nor too flat, and avoid using no or too many pillows

A specialized neck or cervical pillow may be the best for you

When the neck is sore, do not do overhead weight strengthening of the shoulders, or resisted neck exercises

Resisted neck exercises should be gentle with minimal or mild force in most cases

Avoid sleeping while sitting up as this will strain the neck muscles

When travelling on a long flight, consider a specialized travel pillow


Back Care

When seated, stand up every 30 minutes and stretch your shoulder blades back

Sleep on your side with a pillow between your knews

Avoid high heels, large heavy purses and briefcases

When bending and lifting, use knees and tuck in abdominals

When lifting, keep object as close to body as possible

Avoid bending forward at waist, particularly while twisting

Avoid double leg raise exercises, rather lift only one leg at a time when lying on the back or the stomach