Back Care Webinars (45mins)
Managing Pain and Improving your Posture When Working from Home
This webinar shows how posture can help reduce pain and discomfort with a few easy to implement techniques. This workshop looks at posture and discusses how we can improve our posture at work. This workshop takes participants through some of the common postural mistakes made when seated. Participants will gain an understanding of:
- The importance of good posture
- Correct seated posture and setting up your chair at home
- Improving and strengthening your posture
- Protecting your posture (work routines, stress)
- The importance of regular breaks and work routines
- Postural stretches and exercises
- Pain prevention stretches and exercises
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Q & A’s
Health and Safety at Your Home Workstation and Preventing Back Pain and RSI
With working from home, it is crucial to ensure that our workspaces are set up effectively and that our homework station suits our postural needs to avoid aches and pain. The webinar provides practical advice on how to set up a healthy home work environment correctly and is designed to build awareness and understanding of common risks and causes of back pain and RSI in the working environment. In addition, participants will be shown effective pain prevention and management techniques. Participants will gain an understanding of:
- Workstation health risks explained (musculoskeletal disorders, stress, etc.)
- Back pain and RSI and causes
- Seated posture and chair set-up
- Posture (muscles, flexibility, and correction basics)
- Equipment features and set-up (substitutions you may have at home)
- The spine and other important structures
- Pain prevention stretches and exercises to incorporate into your working day
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Preventing and managing pain
Maintaining good health and wellbeing when working from home Webinars (45-minutes sessions)
Getting Back on Track with Health/Nutrition
- How our relationship with food may have altered over this past year.
- Providing the motivation and enthusiasm to resume or begin a healthier diet
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Promoting positive and healthy living
Productive & Positive Home Working
- How to work efficiently when remote working
- How to get the most from your day in the absence of the face-to-face interaction
- Approaches to have more productive and positive days at home
- Creating the right mindset and practical techniques to structure your day and organise yourself.
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Effective communication to enhance productive working practices.
Achieving Focus when Working from Home
- The principles and importance of focus management
- How focus management can boost performance and support health and wellbeing at work and at home
- What pulls on our attention and how to then focus at this time
- strategies to manage distractions and improve focus
- Techniques to boost your focus and improve efficiency
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How to find that balance that supports both your work challenges and your social/family life.
Supporting Working Parents to Enhance Health and Wellbeing
- Taking time out to care for yourself
- Ways to boost and improve your physical and mental wellbeing
- What is burnout? Spotting the warning signs and what to do if someone needs support
- Empowering parents with tools to teach their children such as mindfulness, healthy expression, and management of emotions.
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What to do if you are having a difficult time
Keeping Healthy Webinars (45-minutes sessions)
Women’s Health and Wellbeing
- Understanding hormones - coping with your body changes through the years
- Breast and ovarian cancer
- Menopause
- Heart Health and reducing the risks of heart disease
- Healthy eating for women
- Reducing the risks of osteoporosis
- Obesity and diabetes
- Mental Health and depression
- Dealing with stress
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The importance of exercise
Men’s Health and Wellbeing
- The importance of self-examination in cancer prevention
- Prostate & testicular cancers - how to keep your prostate healthy
- How can the 'Male Menopause' disrupt your life?
- Dealing with fertility problems and impotence
- Mental Health and dealing with stress
- Diabetes
- Heart Health and reducing the risks of heart disease
- Healthy eating for men
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The importance of exercise
The Importance of Maintaining a Healthy Heart
- What is heart disease and what causes it?
- Statistics and facts on heart disease
- How certain factors can contribute to Heart disease.
- Tips for feeling positive about yourself
- The effects of smoking
- The importance of exercise
- The effects of alcohol
- Cholesterol
- Too much salt
- Practical steps employees can take to reduce their risk of heart disease
- Bring down blood pressure
- Reducing stress levels
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Keeping your weight down
Seated Yoga at Work
- Benefits of Yoga
- Guiding principles of Yoga
- Health & Safety
- Seated positions
- Demonstration of main exercises
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Body Scan
Chair Pilates at Work
- What is Pilates?
- Principles of Pilates
- Health & Safety
- Warm up and mobilization
- Engaging the Core
- Demonstration of main exercises
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Targeted stretches
Virtual Fitness Classes
With so many employees working from home both part and full time and with this set up being part of the future of our working lives, it is essential that employees maintain their physical health. Our live fitness classes can easily be fit into the working day or recorded so that staff can fit it in at a more suitable time. The exercises are suitable for all levels, both beginners and experts are made to feel welcome. These classes are ideal for improving health, relieving tension, recharging batteries, and getting employees into a positive mindset. The classes can be held as 30 /45minute sessions, and a program developed if looking to hold these as scheduled weekly events. The classes help to:
- Lower heart rate and blood pressure
- Decreased body weight
- Increased oxygen supply to muscles
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Reduced stress levels
Mental Health, Stress and Wellbeing Webinars (45-minutes sessions)
Sleep Well
Sleep issues and a lack of sleep is becoming more common as various factors such as increased stress, increased use of technology and longer work hours have an impact on our sleep patterns. prevalent in the workplace, causing problems for employers and employees alike. Lack of sleep can impact both on your work and on your physical and mental health. However, changing habits and creating a plan for a more conducive nights rest can have a positive effect on your quality and quantity of your sleep. Participants will gain an understanding of:
- What is sleep and why is sleep so important to us?
- How can stress affect sleep? Identifying what may be disturbing your sleep.
- Changing your lifestyle to cater for better sleep patterns
- Quality of sleep
- Your body clock
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Tips and techniques to help you relax and improve your sleep
Mindfulness for Health and Wellbeing
- History & Origins
- The benefits of Mindfulness
- How you can use and adapt the techniques to fit into daily routines
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Experiencing Mindfulness - the opportunity to try it out and practice the technique.
Relaxation Techniques to Reduce Stress
- Introduction to stress
- Breath control for improved health and relaxation.
- Stretching techniques and muscle relaxation to alleviate aches and pains
- Powerful relaxation techniques to use when under pressure
- Abdominal relaxation breathing
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Guided visualization and meditation
Building Resilience Introduction
- How stress impacts resilience?
- Learn what it takes to become more resilient.
- What might be affecting your resilience levels?
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How to create your own resilience building roadmap
Building Resilience Introduction
- The impact of stress and burnout on your physical and mental health?
- Learn how to re-boot your system by creating your own mental wellbeing toolbox
- The benefits of good support systems and asking for help when it is needed
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How you can recharge your batteries and improve your mental and physical vitality.
Developing a Positive Attitude
- What is positive thinking, how it impacts and how to develop it
- How does positive thought affect your mind and body?
- effective techniques for changing attitudes
- How to change negatives into positives
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Tips for remaining positive
What is stress & Practical Skills and Techniques to Manage Stress
- How does stress affect your mind and body - an explanation of stress and the harmful physical and mental effect it has the body
- What causes negative stress?
- Tips for managing stress in various situations
- Tips on lifestyle changes to alleviate stress
- Combating the negative effects of stress
- Coping strategies
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Effective relaxation techniques to calm both mind and body such as guided visualization, deep breathing and meditation.
Employee Wellbeing – Upon Return to the Office (45-minutes sessions)
Support Your Mental Health and Wellbeing as You Return to the Workplace
Returning to work is going to be a challenge for many employees. Mental health issues, conflicts in the workplace and drops in performance are expected to severely increase over the coming months as people make their way back into the workplace. Even the commute to work, after being away for so long, might create some level of anxiety. Anxiety might arise from several different factors such as the covid risks associated with reduced social distancing (public transport and colleagues’ proximity) or despite the challenges with working from home, we might feel that we will lose certain freedoms and the quality of life that we had got accustomed to.
This workshop will look at the triggers for stress and anxiety related to coming back to the workplace and then look at positive ways we can adapt and respond to these triggers rather than letting our worries get the best of us and might then as a result affect our wellbeing and performance at work. The webinar will provide employees with the skills to manage their anxiety and a greater sense of confidence and calm regarding returning to the workplace. Participants will also gain an understanding of:
- How to reduce feelings of being overwhelmed
- Spotting the triggers for stress and anxiety
- Simple techniques to reduce anxiety
- Strategies to boost resilience.
- Coping Skills