Bechtel Environmental, Safety, and Health (BESH) Nutrition, Hydration & Physical Fitness for the...

Bechtel Environmental, Safety, and Health (BESH)

Nutrition, Hydration & Physical Fitness Nutrition, Hydration & Physical Fitness for the Construction Workerfor the Construction Worker

Bechtel First Response Training

Bechtel Environmental, Safety, and Health (BESH) Slide 2

Safety is Our ValueSafety is Our Value

“We measure safety performance by the number

of incidents. But let’s be clear…

it’s really not about incident rates…

it’s about people.

People who have faces, names, families, hopes, and dreams.”

-Riley BechtelAugust 15, 2001


Hydration, Nutrition & Physical Fitness:Hydration, Nutrition & Physical Fitness:Enabling Learning ObjectivesEnabling Learning Objectives

Industrial Athlete defined

Importance of proper hydration

BESH Core Process 314: Heat and Cold Stress Prevention

Nutrition for health andoptimal performance

Physical fitness overview

BESH Core Process 110: Manual Material Handling

Pro-active strategies to avoid injury and promote health


Workplace Injury FactorsWorkplace Injury Factors

Obesity levels

Age (aging workforce)

Declining community health and fitness levels

Sedentary lifestyles

Poor nutrition

Prevalence of flexed or bent postures in everyday life

Ergonomic injury risk factors (e.g. forceful movements, repetitive motions, awkward postures)

Lack of rest


Industrial Athlete Industrial Athlete DefinedDefined

Industrial Athletes: “the men and women whose jobs require strength, agility, coordination, skill and endurance in a variety of sectors.”

Keeping bodies healthy and fit is the key to optimal performance and reduced injuries on the job

In today's increasingly sedentary society, fitness levels of many workers resemble that of a spectator, not an able athlete


Industrial Athlete SuccessIndustrial Athlete Success

Maintaining overall health reduces your risk of injury

Ability to perform physically may have direct bearing on Bechtel productivity and competitiveness, much like the success of an athlete's team

The demands, both physical and emotional, in construction settings require a novel type of fitness in the worker; environmental stress compounds the physical challenges

Slide 6


Worker Health MaintenanceWorker Health Maintenance

Think of yourself as an Industrial Athlete; athletes wouldn’t participate in a sport without proper rest and warm-up, so use the same preparation on the job

Rest periods give the body time to recover from work; break time exercises and stretches strengthen the body

Alternate your work activities and postures throughout the day

Pay attention to signs of discomfort and fatigue on the job; these are warning signs from your body

Slide 7


HydrationHydration

When performing physical work, sweat output often exceeds water intake, producing a body water deficit (dehydration)

Dehydration can adversely affect worker productivity, safety, and morale

OSHA and the American Conference of Governmental Industrial Hygienists (ACGIH) recommend replacing fluids frequently when exposed to heat stress, such as one cup (250 ml) every 20 minutes when working in warm environments

Slide 8


Water Water and the Human Bodyand the Human Body

Slide 9


Maintaining Maintaining HydrationHydration

Urine color and your subjective sense of thirst can help you assess your hydration state

Even mild dehydration can impact physical performance, blood pressure and thinking

Physical activity level, clothing, equipment and weather are important in determining fluid needs

Highest rates of occupational accidents are in hot months when sweat losses are greatest

Take extra precautions if you have chronic illnesses (e.g. high blood pressure, diabetes); see your Project Nurse or personal doctor for more information

Slide 10


BESH Core Process 314: BESH Core Process 314: Heat and Cold Stress Prevention Heat and Cold Stress Prevention

Drink at least 2 cups of water before beginning work in the morning and after lunch

Drink 5-8 liters of water each day

Maintain good hygiene with showering and daily changes of clothing

Use of alcohol during non-working hours is strongly discouraged

Intake of coffee during working hours is discouraged

Monitor yourself and your co-workers for signs of heat stress; immediately report any signs of heat stress to your supervisor

Slide 11


BESH Core Process 314: BESH Core Process 314: Heat and Cold Stress Prevention, Heat and Cold Stress Prevention, Exhibit A-2Exhibit A-2

Slide 12


BESH Core Process 314: BESH Core Process 314: Heat and Cold Stress Prevention, Heat and Cold Stress Prevention, Exhibit A-3Exhibit A-3

Slide 13


Poor Nutrition Health RisksPoor Nutrition Health Risks

Decreased life expectancy

Obesity

Cardiovascular disease

High blood pressure

Diabetes

Osteoporosis

Arthritis and joint pain

Metabolic syndrome

Migraines

Loss of libido

Slide 14


Nutrition: 7 Major ClassesNutrition: 7 Major Classes

1. Carbohydrates

2. Fats

3. Proteins

4. Vitamins

5. Minerals

6. Fiber

7. Water

Slide 15


Food = EnergyFood = Energy

Carbs and fats provide energy (measured in kilocalories, often called "Calories”)

Proteins contain energy and amino acids

Vitamins, minerals, fiber, and water do not provide energy, but are necessary for other reasons

Poor health can be caused by an imbalance of nutrients, whether a deficiency or an excess

Slide 16


How to Read a Nutrition LabelHow to Read a Nutrition Label

Start by reading the serving size

For fat, saturated fat, cholesterol and sodium, choose foods with a low % Daily Value

Challenge yourself to eat less than 300 mg of cholesterol each day (too much can lead to heart disease)

Keep your sodium (salt) intake to 2,300 mg or less each day

The closer the number of grams of Sugars is to the Total Carbohydrate in each serving, the closer the food gets to junk quality

The average daily protein requirement for most is 50 – 70 grams a day

For total carbohydrate, dietary fiber, vitamins and minerals, your daily value goal is to reach 100% of each

Slide 17


USDA RecommendationUSDA Recommendation

Slide 18


10 Tips for Healthy Meals10 Tips for Healthy Meals

Slide 19

1. Make half your plate veggies and fruits

2. Add lean protein

3. Include whole grains

4. Don’t forget the dairy

5. Avoid extra fat

6. Take your time

7. Use a smaller plate

8. Eat at home more often

9. Try new foods

10. Satisfy your sweet tooth in a healthy way


Physical Demands on WorkersPhysical Demands on Workers

Activities may be physically demanding, are often challenging

May require good levels of strength, endurance, mobility, flexibility, balance

Activities may place strong demands on the spine and joints

May involve performance pressures: standards, evaluations, production speeds

May involve competitive pressure: time constraints, deadlines, shift politics

Slide 20


Physical Fitness Physical Fitness DefinedDefined

The ability to function effectively in physical work, training and other activities and still have enough energy left over to handle any emergencies that may arise

A state of physiologic well being that is achieved through a combination of good diet, regular physical exercise, and other practices that promote good health

Slide 21


5 Main Components of Physical Fitness5 Main Components of Physical Fitness

1. Cardio-respiratory enduranceability of body's circulatory and respiratory systems to supply fuel during sustained physical activity

2. Muscular strengthability of muscle to exert force during an activity

3. Muscular enduranceability of muscle to continue to perform without fatigue

4. Body compositionrelative amount of muscle, fat, bone, and other vital parts of the body

5. Flexibilityrange of motion around a joint

Slide 22


Benefits of Daily Physical ExerciseBenefits of Daily Physical Exercise

Improves blood circulation throughout the body

Keeps weight under control

Improves blood cholesterol levels

Prevents and manages high blood pressure

Prevents bone loss

Boosts energy level and increases enthusiasm

Releases tension and helps manage stress

Improves the ability to fall asleep and sleep well

Improves self-image; counters anxiety and depression

Increases muscle strength, increasing the ability to do other physical activities

Slide 23


Physical Activity GuidelinesPhysical Activity Guidelines

Adults need 30 minutes of physical activity on five or more days a week to be healthy

Only 3 in 10 adults get the recommended amount of physical activity; 37% of adults report they are not physically active

Social support from family and friends is consistently and positively related to regular physical activity

Lead your children by example in adopting healthy lifestyle practices; children and teens need 60 minutes of activity every day

Slide 24


Tips for Exercise SuccessTips for Exercise Success

See your doctor before beginning a physical activity program

Choose activities that are fun, not exhausting; add variety

Wear comfortable, properly-fitted footwear and clothing appropriate for the weather and the activity

Find a convenient time and place to do activities, make it a habit

Use music to keep yourself entertained

Surround yourself with supportive people; find an exercise buddy

Slide 25


Workplace Injury Workplace Injury PreventionPrevention

In 2010, sprains, strains, and tears accounted for 40% of total injury and illness cases requiring days away from work; soreness and pain accounted for 11% of total cases (U.S. Bureau of Labor Statistics)

Fueling the body while performing athletic proportion work is essential to reduce muscular fatigue that may lead to injury

Workers are encouraged to invest time in maintaining physical fitness and capability to meet performance expectations without sustaining injury


Stretch N FlexStretch N Flex

Stretches help you warm-up before work and relax during breaks; they increase flexibility and boost blood flow and oxygen to muscles

Perform stretches slowly and gently; avoid extreme postures and stop stretching if you feel pain or discomfort

Slide 27


Bechtel Core Process 110: Bechtel Core Process 110: Manual Material HandlingManual Material Handling (Back Injury Prevention (Back Injury Prevention Program)Program)

Lift Correctly to Avoid Back Injury

1. Assess the load

2. Feet in position

3. Adopt good posture

4. Get a firm grip

5. Don’t jerk

6. Move the feet

7. Keep close to the load

8. Put down, then adjust

Slide 28


Proactively Prevent Proactively Prevent InjuryInjury

Get between 5-8 hours of sleep each day to rest your body and maintain alertness

Eat healthy foods and drink fluids to boost energy and stay hydrated

Aerobic exercise and weight training increase strength and vitality

Stretching, yoga, and pilates improve flexibility and build core body strength

Slide 29


ManageManage Health Risk FactorsHealth Risk Factors

1. Tobacco smoking/chewing

2. High blood pressure

3. High cholesterol

4. Overweight & obesity

5. Alcohol consumption

6. Poor nutrition

7. Physical inactivity

8. Unsafe sex practices

9. Hygiene

10. Sanitation

Slide 30


Preventative Measures to Reduce Preventative Measures to Reduce Injury Injury RiskRisk

Be aware of hazards

Maintain proper hydration

Control your weight

Observe nutritious dietary patterns

Perform exercise on a routine basis

Use proper body mechanics

Reduce health risk factors

Slide 31


Test Your LearningTest Your Learning

1. What are 3 workplace injury risk factors?

2. How can someone assess their own hydration state?

3. What is the USDA healthy meal recommendation?

4. What is physical fitness?

5. Demonstrate the steps to safely lift a load.


We value yourWe value your Safety Safety and and HealthHealth

Questions?Questions?Speak with your Project Nurse or

Safety Professional


Learn More about Learn More about Worker Hydration, Nutrition, and Worker Hydration, Nutrition, and Physical FitnessPhysical Fitness

Bechtel Core Process 314: Heat and Cold Stress Prevention (BecWeb)

Bechtel Core Process 110: Manual Material Handling (Back Injury Prevention Program) (BecWeb)

Centers for Disease Control and Prevention (CDC.gov)

National Institute for Occupational Safety & Health (NIOSH.org)

National Safety Council (NSC.org)

Occupational Safety & Health Administration (OSHA.gov)

United States Department of Agriculture (choosemyplate.gov)

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