健身操的好處 Benefits of fitness exercise 進行健身操的目的, 主要是伸展肌肉及改善身體的柔軟度 關節柔軟度的好壞會直接影響我們於日常活動 工作或運動時的表現, 而缺乏適當的柔軟度, 會直接或間接引致關節退行性的變化, 以致產生骨關節炎 脊柱變形或腰背痛等疾病及症狀 Th

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1 文 職 專業 服 務業 及 安 全 健 康 通 訊 Sedentary and Professional Services 35 期 Safety and Health 第 Bulletin 2013 年 11 月 NOVEMBER 2013 Issue 第 41期 文職人員的工作健身操 Fitness Exercise for Sedentary Workers 引言 INTRODUCTION 文職人員長時間坐在辦公室裡工作 其中大部份人員需要使用顯示屏幕設備 長期在辦公 室工作或者長時間於工作期間維持同一姿勢 身體沒法得到足夠的舒展及體能活動 久而 久之 出現上肢重複性的筋肌勞損 頸椎問題及腰背不適等問題 並直接或間接影響了工 作效率及個人健康 為免因工作而引致肌肉過份疲勞或其他更嚴重的筋腱問題 除了定時 小休之外 文職人員可在工作一段時間後進行一些健身操 除可伸展繃緊的肌肉 亦幫助 舒緩肌肉骨骼不適 本期通訊將介紹伸展運動的好處及建議一些簡單又實用的工作健身 操 讓文職人員可在辦公室工作前或休息時段進行 幫助舒緩精神狀況之餘 亦可預防肌 肉勞損 Sedentary workers have to sit in the office for a long time. Those who need to use display screen equipment at work may even have to maintain the same posture for a prolonged period of time. With insufficient stretching and physical exercise, repetitive upper limb movements can, in the long run, cause such health problems as muscular injury, cervical disorder, and lumbar and back pain, impacting directly or indirectly on work efficiency and personal health. Therefore, sedentary workers are recommended not only to take regular breaks at work, but are also advised to do fitness exercises during work intervals to help relieve muscle strain and prevent musculoskeletal p ro b l e m s. T h i s i s s u e o f S a f e t y a n d Health Bulletin will introduce the benefits of stretching exercises and recommend some easy but useful fitness exercises suitable for sedentary workers before work or during break, which aims to help relieve mental stress and prevent musculoskeletal disorders.

2 健身操的好處 Benefits of fitness exercise 進行健身操的目的, 主要是伸展肌肉及改善身體的柔軟度 關節柔軟度的好壞會直接影響我們於日常活動 工作或運動時的表現, 而缺乏適當的柔軟度, 會直接或間接引致關節退行性的變化, 以致產生骨關節炎 脊柱變形或腰背痛等疾病及症狀 The purpose of performing fitness exercises is to stretch the muscles and improve body s flexibility. Joint flexibility will directly affect our daily activities, work or exercise performance. Lack of joint flexibility will directly or indirectly lead to degenerative change resulting in osteoarthritis, spinal deformation or back pain and other diseases and symptoms. 因此持之以恆地進行健身操, 以改善身體各部位的柔軟度, 絕對是百利而無一害的習慣 以下列出進行健身操的 : 1. 增加日常生活 工作或運動的能力及減低運動時受傷的機會 2. 增加關節結構中血液及養份的供應 3. 增加關節滑液的質量 4. 增加神經與肌肉的協調 5. 減少肌肉僵硬的症狀 6. 減少腰背痛的毛病 7. 放鬆神經肌肉, 減低精神壓力 8. 增加生活樂趣, 積極面對人生 Therefore, joint flexibility can be improved if regular fitness exercise is maintained. The benefits of fitness exercises are listed as follows: 1. Enhance daily life, work or exercise ability and reduce the chance of injury during exercise 2. Increase blood and nutrient supply for the joint structure 3. Increase the quality of synovial fluid around the joints 4. Enhance neuromuscular coordination of body movement 5. To reduce the symptoms of muscle stiffness 6. Reduce back pain problems 7. Promote neuromuscular relaxation and reduce mental stress 8. Make life more fun and face life with positive attitude

3 健身操的基本步驟 Basic guidelines of fitness exercise 進行健身操之前, 必須清楚了解以下基本的伸展運動原則及指引, 這樣才可鍛煉身體, 又有助預防肌肉筋骨勞損 1. 應穿著舒適及較鬆身的服飾 2. 應該選用靜態的伸展運動, 以較安全及有效的方法來改善柔軟度 ; 避免以動彈式動作進行健身操 3. 每星期最好針對身體不同的主要部位, 進行三天或以上的健身操 每次各部位的動作分別重複 3 至 4 次 留意左右兩邊的關節部位都需要均衡的伸展運動鍛煉 4. 伸展身體部位時, 當肌肉感到輕微拉扯時, 嘗試維持數秒 過程中, 應保持呼吸暢順 Before performing fitness exercises, you must clearly understand the following basic principles and guidelines of stretching exercises, which help to promote effective workout and prevent musculoskeletal disorders. 1. Put on comfortable and loose fitting clothing. 2. Perform static stretching exercises to ensure safe and effective way to improve joint flexibility, and avoid bouncing when performing stretching exercises. 3. Perform fitness exercises 3 times or more per week with emphasis on different body parts. Repeat 3 to 4 times for each side of individual body parts. Attention should be made to bilateral sides of the joints to balance the stretching exercises. 4. When stretch the body parts, you will feel a slight pulling force around. Try to maintain a few seconds for the stretch. Keep breathing smoothly in the process. 有獎問答遊戲 Quiz: 第 40 期文職系安全及健康通訊 Issue no.40 - Sedentary Workers Safety and Health Bulletin 答案 Answer.. 1. C 2. A 3. A 得獎者 Winners.. Pang Sui Kiu, Wong Kam Lan, Chu Pui Yan, Mui King Wah, Check Lai Fan 恭喜以上各得獎者, 得獎者將獲專函通知領獎事宜 Congratulations to the above winners, winners will be notified separately in writing. 以下介紹一些簡單而容易進行的健身操, 文職人員可參考以下針對舒緩肩頸及手部的運動, 於工作間或工餘時間伸展身體各部份, 幫助消除疲勞和預防筋肌勞損 Some simple and easy fitness exercises are introduced below for Sedentary workers. The exercises are good to relieve muscle strain at neck, shoulder and hands. Sedentary workers can perform the exercises during the work breaks in offices and also in the leisure time. It helps to reduce fatigue and prevention musculoskeletal disorders.

4 Exercises for the neck 手臂自然下垂於兩側 Keep the arms relaxed at your side. 頭部輕輕往前傾, 伸展後頸 Bend your head forward slightly to stretch the neck. 停頓 5 秒 Hold for 5 seconds. 手臂自然下垂於兩側 Keep the arms relaxed at your side. 頭向一側扭轉, 扭向另一側 Turn the head to one side and hold for 5 seconds 每側各停 5 秒 Repeat for the other side. 手臂自然下垂於兩側 Keep the arms relaxed at your side. 頭向左右來回擺動 Swing the head to the left and hold for 5 seconds. 每側各停 5 秒 Repeat for the other side. Exercises for the shoulders Exercises for the upper limbs Exercises for the shoulders and the upper back 向上提起雙肩, 然後慢慢向後轉動, 重複 10 次 Raise the shoulders and rotate backward slowly. Repeat 10 times. 雙手十指交握, 向上直伸, 掌心反轉向上撑 Cross fingers and lift both arms up, flip the palms upwards and stretch the upper limbs. 停頓 秒 Hold for seconds. 然後放鬆肩膀 Then relax the shoulders. 進行時記得深呼吸 Breathe deeply during the exercise. 先坐下, 十指交握於後腦, 手肘向外平伸, 上半身保持平直 Sit upright, hold your hands behind your head and stretch your elbows outwards. 兩邊肩胛骨向內擠壓, 讓上背部及肩胛骨感受到壓力 Force the scapulas inwards and feel the pressure at the upper back and the scapulas. 停頓 5 秒後放鬆 Hold for 5 seconds and relax. Exercises for the hands 手指盡量張開, 停頓 10 秒 ; 然後放鬆 Stretch the fingers and hold for 10 seconds, then relax. 雙手向前平伸, 手掌向下, 手腕慢慢向上屈曲 停頓 10 秒 然後慢慢向下屈曲, 停頓 10 秒 Lift your arms to chest level with the palms facing downwards. Slowly turn the wrists upwards and hold for 10 seconds. Slowly turn the wrists downwards and hold for 10 seconds.

5 職安熱線 OSH Hotline : 職安健訓練課程推介 OSH Training Course 文職人員的工作健身操工作坊 Workshop on Fitness Exercise for Sedentary (SESW) 1. 介紹文職人員常見的骨骼肌肉毛病 2. 骨骼肌肉毛病的病因 病徵 病狀及處理 3. 預防及舒緩骨骼肌肉不適的工作健身操 4. 工作健身操實習 索取更多有關職安健課程資料, 請致電 或 與本局訓練中心聯絡 Highlights: 1. Common health problems on musculoskeletal disorders for Sedentary 2. Causes, symptoms and treatments 3. Preventive measures and introduction of fitness exercise 4. Practical session on fitness exercise For further information, please contact our OSH Training Centre at or 職安局已委任 年屆度行業委員會的主席和委員, 期望文職及專業服務業安全及健康委員會在主席及委員的領導及積極參與下, 業界的職安健水平將續有提昇 The OSHC has appointed the Chairman and the members for committee With the leadership and active participation of the Chairman and the members of the Sedentary and Professional Services Safety and Health Committee, the industry's OSH standard is expected to be enhanced Sedentary and Professional Services Safety and Health Committee Membership List 主席 Chairman 鄧家坤先生 Mr TANG Ka Kwan 副主席 Vice-Chairman 郭昶先生 Mr KWOK Chong 委員 Members 李綺華女士 Ms LEE Yee Wa, Fiona 李志明先生 Mr LI Chi Ming, David 柯嘉倫博士 Dr OR Ka Lun 李慧芬女士 Ms LEE Wai Fun, Stella 李賢勝先生 Mr LEE Yin Shing, Leslie 徐繼堯先生 Mr TSUI Kai Yiu 王吉顯先生 Mr WONG Kit Hin 謝順禮先生 Mr TSE Shun Lai, Calvin 張偉良博士 Dr CHEUNG Wai Leung 香港洋務工會 Hong Kong Union of Chinese Workers in Western Style Employment 香港地產代理專業協會 Society of Hong Kong Real Estate Agents Ltd 公務員事務局 Civil Service Bureau 香港人力資源管理學會 Hong Kong Institute of Human Resource Management 香港人類工效學學會 The Hong Kong Ergonomics Society 香港中華廠商聯合會 The Chinese Manufacturers Association of Hong Kong 香港中華總商會 The Chinese General Chamber of Commerce 香港文職人員總會 Hong Kong Clerical Employees General Union 香港文職及專業人員總會 Hong Kong Clerical and Professional Employees General Union 香港地產代理商總會 Hong Kong Real Estate Agencies General Association 香港保險業總工會 Hong Kong Insurance Practitioners General Union 丘振雄先生 Mr YAU Chun Hung, Jonathan 香港保險業聯會 The Hong Kong Federation of Insurers 何靜君女士 Ms HO Ching Kwan, Tammy 黃浩然先生 Mr Lawrence WONG 鄭永生先生 Mr Vincent CHANG 殷宜孝先生 Mr YAN Yee Hau 王舜義先生 Mr WONG Shun Yee, Albert 梁偉明先生 Mr LEUNG Wai Ming 蔡輝先生 Mr CHOI Fai 香港華商銀行公會有限公司 The Chinese Banks Association Ltd 香港僱主聯合會 Employers Federation of Hong Kong 香港銀行華員會 Chinese Bankers Club, Hong Kong 香港銀行業僱員協會 Hong Kong Banking Employees Association 香港總商會 The Hong Kong General Chamber of Commerce 高級公務員評議會 ( 職方 )Senior Civil Service Council (Staff Side) 勞工處 Labour Department

6 有獎 問答遊戲 Quiz 1 Sedentary workers need to sit in the office and work in sustained posture for a prolonged period of time. What kind of health problems are they vulnerable to have? A. 上肢重複性的筋肌勞損 頸椎問題 Muscular injuries and cervical problems caused by repetitive upper limb movements B. 肩膊 腰背不適 Shoulder and lumbar disorders C. 以上全部皆是 All of the above 2 Which of the following is not the purpose of stretching exercises? A. 幫助舒緩肌肉骨骼不適 Helping to relieve muscle strain B. 幫助舒緩精神狀況 Helping to relieve stress C. 幫助增高 Helping to gain height 3 Apart from improving body s flexibility when performing stretching exercises, any other benefits? A. 減低運動時受傷的機會 Reducing the chance of injury during exercise B. 放鬆神經肌肉, 減低精神壓力 Promoting neuromuscular relaxation and reducing mental stress C. 以上全部皆是 All of the above 請圈出正確答案及填妥下列表格, 郵寄或傳真回 本局總辦事處, 信封面請註明 文職及專業服務業安全健康通訊問答遊戲 Please circle the correct answers and fill in the following form and send it or by fax to the Council. Please write Sedentary and Professional Services Safety and Health Bulletin Prize Quiz on the envelope. Closing date: 17/2/2014. 姓名 Name 地址 Address 必須與香港身份證姓名相同 As appeared on HK Identity Card 香港身份證號碼 Identity Card No. 只須填寫首四個號碼, 例如 :A123XXX(X) HK Identity Card No. (First 4 digits),i.e.: A123XXX(X) 聯絡電話 Contact Tel. No 所有資料將於活動結束後銷毀 Data will be destroyed after completion of the activities. Rules for Participation 1. 歡迎年滿 15 歲或以上的香港居民參加, 每人只限參加一次 1. Hong Kong citizens aged 15 or above are welcome to participate, each participant may only enter once. 2. 得獎者的姓名必須與香港身份證上的姓名相同, 否則將被取消得獎資格 2. Winner will be disqualified if their name is not identical to that appeared on the HK Identity Card. 3. 參加者有機會贏得價值 $150 超市禮券 3. Participant will get the chance to win a prize of supermarket voucher valued at HK$ 主辦機構之員工及其直系家屬均一律不得參加 4. The employees and direct family members of the organising body are not eligible to enter. 5. 得獎結果以主辦機構的決定為準, 各得獎者將獲專函個別通知 5. The decision of the organising body regarding the prize results is final, winners will be notified separately in writing. 6. 主辦機構保留更改有關是項活動事宜的權利, 恕不另行通知 6. The organising body reserves the right to make changes to any matters related to the activities and will not provide further notice. 7. 倘有任何爭議, 一切以主辦機構的決定為最終決定 7. In the event of any dispute, all final decisions are to be made by the organising body. 8. 歡迎複印參加表格 8. Welcome to photocopy the form 免費訂閱表格 Free Subscription Form 本人對文職及專業服務業安全健康通訊感興趣, 並希望以電子郵件索取 : I am interested in the Sedentary and Professional Services Safety and Health Bulletin and want to subscribe it by 中文姓名 Chi Name 傳真 Fax No 英文姓名 Eng Name 電子郵件 Address 電話 Tel. No 填妥後請將表格傳真至 職業安全健康局 Please fax the form to Occupational Safety and Health Council (Fax No. : ) 1. 你向職業安全健康局 本局 所提供的資料, 包括 個人資料 私隱 條例 所指的個人資料, 只會用於相關活動 2. 為讓你得知最新的本局活動, 本局將使用你的個人資料, 包括你的姓名 電話號碼 郵寄和電郵地址, 將有關職業安全健康訓練課程 活動 服務及資訊提供給你 你的個人資料亦可能被用作本局之研究及統計用途 3. 你可選擇是否同意接收上述資訊 若不同意的話, 請於下列拒收資訊一欄之空格內加上 3 號 * 4. 你有權要求查閱及修正你的個人資料 有關申請須以書面向本局提出, 地址為香港北角馬寶道 28 號華滙中心 19 樓 * 本人不同意日後接收由職業安全健康局發出其活動和相關的資訊 Personal Data Collection Statement 1. The information you provide to the Occupational Safety & Health Council (the Council), including any personal data as defined in the Personal Data (Privacy) Ordinance (the Ordinance), will be used solely for purposes related to the activities of the Council. 2. To keep you informed of Council s activities, the Council would like to use your personal data, including your name, telephone number and correspondence and addresses, to update you in relation to our training courses, events and other OSH related information. Your personal data may also be used for our research and statistical purposes. 3. You are free to decide whether you wish to receive such information. If you choose not to do so, please put a tick in the box below*. 4. You are also entitled to request access to and correction of any errors in your personal data. If you wish to do so, please write to the Council at 19/F, China United Centre, 28 Marble Road, North Point, Hong Kong. * I do not wish to receive any information from the Council in relation to its activities. Occupational Safety & Health Council 文職及專業服務業安全及健康委員會 Sedentary and Professional Services Safety and Health Committee 地址 Address: 中國香港北角馬寶道 28 號華匯中心 19 樓 19/F China United Centre, 28 Marble Road, North Point, HK 電話 Tel : 傳真 Fax : 電郵 oshc@oshc.org.hk 網址 Website : 簽署 Signature 日期 Date 2013 Occupational Safety & Health Council 職業安全健康局 11/2013(1)