Exercise Booklet - Oilfield Services - Halliburton - · PDF fileimproving and maintaining your health this Travel Exercise Booklet had been put together ... Chest Fly • Bring the

Exercise Booklet The goal of the Halliburton Global Benefit’s programs is to enhance the well-being of Halliburton employees by providing them with a broad range of illness and injury prevention training, health education and exercise opportunities in a comfortable atmosphere. Taking an active role in your health doesn’t stop when you are traveling. To aid in you in improving and maintaining your health this Travel Exercise Booklet had been put together for you to use on the road or at home. Table of Contents

Preparing for Travel While Traveling Seat based exercises At Your Destination

In-Room or At-Home Exercises Travel Nutrition Tips

Health & Wellness Services and Resources Materials needed

Gym Shoes Stretch Band (or tubing) Jump Rope

You can also use hand weights if you have access to them

Halliburton Global Benefits – Health & Wellness Department

Preparing to Travel Plan ahead Call the hotel ahead of time and ask about

• Exercise options • A room with a refrigerator • Nearby grocery stores

Call the airline to request a healthier meal option Be prepared for temperature changes

Make sure to prepare for your trip according to the climate you will be traveling to. Both hot and cold extremes in temperature can pose a danger to health. Heat-related illness, such as heat stroke, can even be fatal. In addition, sunburn, skin cancer, and eye cataracts are linked to overexposure to dangerous UV (ultraviolet) rays of the sun. Exposure to extreme cold temperatures can lead to frostbite and hypothermia (low body temperature), a condition that can also be fatal.

Road Warrior Kit

Is ideal not only for the frequent traveler but for anyone who uses a laptop away from work and includes a notebook holder, folding keyboard, mouse, and carrying case.

Bring along healthy snacks

• Plain yogurt, • dried fruit, • fresh fruit, • low fat granola/low sugar -whole grain cereal, • raw nuts, • low fat string cheese, • veggies, • snack size plain popcorn bags, • and healthful snack bars.


While traveling Move when you can

On long flights, especially those lasting six hours or more, consider taking these precautions to insure your legs receive adequate blood flow:

Avoid wearing tight clothing around your waist Drink plenty of fluids to avoid dehydration Stretch your calves once an hour – walk up and down the plane Avoid alcohol and sedatives, which promote immobility

Jet Lag

Jet lag occurs because crossing multiple time zones puts your internal clock, which regulates your sleep-wake cycle, out of synch with the time in your new locale.

Symptoms • Disturbed sleep — such as insomnia, early waking or excessive sleepiness;

Irritability; Difficulty concentrating or functioning at your usual level; Headaches; Muscle soreness; Stomach problems, constipation or diarrhea

Remedies • Try to arrive a few days early to give your body a chance to adjust. • Get plenty of rest before your trip. If you're traveling east, try going to

bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you're flying west.

• Eat meals closer to the time you'll be eating them at your destination. • Try to sleep on the plane if it's nighttime at your destination. • Set your watch to the new time before you leave. Once you reach your

destination, try not to sleep until nighttime, no matter how tired you are. • Use light to reset your internal clock.

Drink lots of water To prevent dehydration drink plenty of water from a bottled source. Wash your hands

One of the most important ways to reduce infectious disease transmission during travel is to wash your hands carefully and frequently. Soap and water will help remove potentially infectious materials from your hands. If soap and water are not available, and your hands are not visibly dirty, use a waterless, alcohol-based hand rub.


Seated travel exercises

Knee Flexion: Lift knee toward chest, decreasing the amount of joint space at the back of the knee. Repeat with other leg.

Knee Extension: Straighten knee, increasing the amount of joint space at the back of the knee to its full range. Repeat with other leg.

Dorsiflexion: With heel on floor, point toes upwards, decreasing the angle between the foot and front of the leg. Repeat with other foot.

Plantar flexion: Stretch the foot and toes down and back, increasing the angle between top of the foot and front of the leg. Repeat with other foot.

Inversion: With foot on floor, gently roll the sole of the foot inward. Repeat with other foot.


Eversion: With foot on floor, gently roll the sole of the foot outward. Repeat with other foot.


At Your Destination - Exercise Start right away Check out hotel facilities

• Walk or jog around the hotel perimeter or at a local park during daylight hours – if advisable.

• Do jumping jacks and march in place in your room. • Follow an exercise video you've brought from home. Call ahead to find out if your

room will have a DVD. • Find a TV channel that airs an aerobics program. • Complement your aerobic workout with some strength training. Using your own body

as weight is most convenient. The following exercises are easy to do in your hotel room.

Stick to your routine and be realistic Exercises Lat Pulldown

• Shorten up on the tube so the band is taught at shoulder distance apart. • Bring arms up overhead to start. • Exhale, bringing the band down under the chin, pulling the arms apart, while

drawing the shoulders blades together. • Inhale and reach back up. • Repetitions: 10 to 15


Reverse Fly

• Shorten up on the tube so the band is taught at shoulder distance apart. • Arms start extended out in front of the chest. • Exhale and pull the band back to the chest, pulling the arms apart by drawing the

shoulder blades together. • Inhale and reach the arms forward. • Repetitions: 10 to 15

Single Arm Row

• Place band under right foot and step the right leg forward. • Take the handles into the right hand and pull the elbow in towards the rib cage,

hand towards the hip. • Inhale and reach forward. • Repetitions: 10 right/10 left


Front Arm Scoop

• Place band under one foot. • Grasp handles palms facing up. • Exhale and reach the arms forward, keeping the elbows still (the movement is at

the shoulder). • Inhale and lower the arms. • Repetitions: 8 to 10

Chest Press

• Bring the band behind your back and under your arms. • Tighten up the band so that the band is taught. • Arms are up, slightly below shoulder level, elbows bent, wrists in alignment with

elbows. • Exhale and press the arms forward, inhale and bring the arms back to a 90◦

angle. • Repetitions: 10 to 15


Chest Fly

• Bring the band behind the back and under the arms. • Shorten up on the band until the band is taught. • Extend the arms in front of the chest, palms facing in. • Inhale and open the arms out, just to the point you can still see your hands in

your peripheral vision. • Exhale and draw the arms back in. • Repetitions: 10 to 15

Single Arm Chest Press

• Place end on band under the feet. • Bring the band in front of the arm, palm facing out, arm at a 90◦ angle at the

elbow and shoulder. • Exhale and press the arm up, extending at the elbow. • Inhale and bring the arm back down to 90◦ • Repetitions: 10 right/ 10 left.


Push-Ups

• Can be done with bent knees or straight legs. • Line hands up with the chest, below shoulder level. • Lower body down so that in the down position the arms are at 90◦ and the

shoulder to the back is also at 90◦ • Keep abdominals engaged to help keep the back straight • Repetitions: 10 to 15

Straight Leg

Bent Knee


Lateral Raise

• Place one foot on the middle of the band. • Start with the arms down at your sides. • Exhale and lift the arms, reaching the hands out towards 2 o’clock and 10 o’clock. • Inhale and lower the arms. • Repetitions: 10 to 15

Up Right Row

• Place both feet on the band. • Grasp handles, palms face back towards the thighs to start*. • Exhale as you draw the elbows up to shoulder level and the hands about chest

level- keeping the wrists straight. • Inhale and lower the arms down. • Repetitions: 10 to 15

*Cross the handles for added resistance


Arm Curls

• Place both feet on the band. • Grasp handles, palms facing up to start and elbows in at your hips. • Exhale and draw the hands up to the shoulders, keeping the upper arm still. • Inhale and lower down, just to the point the elbow stays slightly bent. • Repetitions: 10 to 15

Single Arm Overhead Triceps Extension

• Place one end of band under the feet. • Bring band behind the back, upper arm next the ear, elbow bent. • Exhale and reach the hand up the ceiling, keeping the upper arm in towards your

ear. • Inhale and lower the arm back down. • Try to move only the elbow, keeping the upper arm still. • Repetitions: 10 right/ 10 left


Diamond Push-up

• Place hand under the chest, tips of the thumbs and index fingers point in towards each other to form a “diamond”.

• Inhale and bend the elbows-elbows pointing out to the sides. • Exhale and press back up • Repetitions: 10 to 15

*Optional- straight leg

Legs Squat

• Feet Shoulder distance apart. • Inhale and reach the hips back, bending the knees, placing your weight in your

heels. • Exhale and press up. • Repetitions: 15 to 20


Single Leg Squat

• Place feet hip distance apart. • Lift the left heel. Inhale, reaching the hips back and bending the knees, placing

your weight in your right heel. • Exhale, pressing up. • Repetitions: 10 standing on right leg; 10 standing on left leg

Lunge

• Place the band under the right foot. • Step left foot back, keeping the heel raised. Inhale, bending the right knee,

stacking the knee over the heel. • Exhale, pressing up through the right heel. • Repetitions: 10 on right leg; 10 on left leg


Side Step with Tubing

• Step both feet on the band about hip distance apart. • Bring your hands to your hips • Step right, then left. • Repetitions: 20

*Cross the bands for increased resistance

Bridge

• Lying on the floor, knees bent, feet hip distance apart. • Exhale and lift the hips off the floor. • Inhale and lower the hips. • Repetitions: 10 -15


Core Abdominal Crunch

• Lying on your back, knees bent, feet hip distance apart, placing your hands behind your head.

• Exhale, pull your abs in and curl your head, neck, and shoulders towards your knees.

• Inhale and stay in that “curl-up” position. • Exhale and “crunch” a little higher. • Inhale and lower about an inch, exhale and “crunch” up. • Optional: Add rotation-exhale and reach the right elbow back towards the floor,

inhale back to center, exhale and reach the left elbow back, inhale to center. • Repetitions: 10 -15

Superman/woman

• Lying face down on your belly, arms extended overhead with your palms facing in.

• Inhale, drawing the abdominals in (away from the floor). • Exhale and reach your right arm and left leg out, lifting the arm and leg off the

floor. • Inhale and release. • Exhale and reach the left arm and right leg out, inhale and release. • Alternate side to side for a total of 10 repetitions • Focus on staying firm through the back of the legs and keeping the abs drawn in

the whole time.


Plank • Lying face down on your belly, bring your elbows underneath your shoulders,

forearms on the floor. • Exhale, drawing the abdominals in and lift your hips off the floor and hover. • Focus on keeping the abdominals drawing in to support the back and staying firm

through the back of the legs and glutes. • Hold for 5 to 10 slow breaths. Work towards being able to hold for 30 to 60

seconds. *Optional- Straight Leg Plank with the knees off the floor


Abs Crunch in Tabletop

• Lying on your back, knees bent, draw the abdominals down and in, hands behind the head, elbows out, exhale and curl the head, neck, and shoulders off the floor.

• While keeping the abdominals drawn in, lift one leg up at a time into tabletop (shins parallel to the floor, knees over the hips, inner thighs drawing together).

• Exhale and crunch up, curling the forehead towards the knees. • Inhale and lower down about and inch-keeping the abs drawn in the whole time. • Repetitions: 15 - 20

*Optional- add rotation- start in the curl-up position, exhale and reach the right elbow back behind you, inhale and rotate back to center, exhale to the left, inhale center.


At Your Destination - Nutrition Quick and easy tips

• Give yourself lots of pleasure other than eating, for example taking brisk walks through interesting places, or a seaside jog.

• Create a strong mental image of how unpleasant it would be to return home to a scale that tells you that you weigh more than before you left.

• Prepare for the flight, car, train or trip by having an appropriate meal prior to departure.

• Stock hotel rooms with healthful snacks. o Plain yogurt, o dried fruit, o fresh fruit, o low fat granola/low sugar -whole grain cereal, o raw nuts, o low fat string cheese, o veggies, o snack size plain popcorn bags, o and healthful snack bars.

Pre-planning, common sense, motivation and a bit of self-control in applying the principles that have been taught can make your travels wonderful experiences and, most important, a slimming experience. Dining Out Dining out presents a challenge whether at home or traveling, but it doesn’t have to be an overwhelming one. You can dine out healthy if you know how. You have a choice - Choose restaurants that offer healthy choices and become familiar with alternatives. Go with a plan - Think about what you want to order ahead of time. You will be less likely to be tempted by descriptions, sights, or smells. Redefine fast food - Delis and grocery stores are just as fast if not faster than traditional fast food chains and offer a variety of healthy foods. Practice portion control - Practice portion control from the very beginning. The best way to not eat too much is to order less.

• Decide what an acceptable portion is and put the rest away in the beginning. You can do this by asking for a to-go box or an extra plate.

• Place a napkin over your plate when done or have the waiter clear your plate as soon as you have finished.

• Eat slowly. • Choose healthy appetizers as a main course, order a la carte, or share food with a

companion.


Have it your way - Become involved in the process. Ask how meals are prepared and what ingredients are used. Don’t be afraid to ask for what you want, get your foods made to order.

• If you’re offered a choice of side orders, choose a lower-fat alternative such as green salad or fruit.

• Request that the chips/salsa or bread/butter be removed from the table if they are too tempting. • If an entrée is served with a sauce ask to have it prepared with out added fat or ask

for sauces/butter on the side. • Request that stir-fried entrees be prepared with very little oil. • Choose whole grain breads • Go easy on or avoid mayonnaise. • Be aware “light”, “light” may not necessarily mean lower in fat or calories. • Know your food preparation terms - How a food is prepared can indicate how

healthful it is. The method of preparation is often stated on the menu it is just a matter of decoding menu speak.

High Fat Low Fat High Salt Buttered, flaky In it’s own juice Smoked Sautéed, fried Garden fresh Barbecued Crispy, braised Tomato juice Pickled Creamy, rich Broiled, baked Broth Breaded, gravy Smoked, grilled Soy Sauce Hollandaise In broth Teriyaki Au Gratin Pickled Marinated Cheese sauce Poached, roasted Cocktail sauce Basted Steamed Mustard sauce Marinated Flame-cooked Parmesan Casserole Cocktail sauce Prime, pot pie


Health Resources Halliburton employees have the opportunity to take advantage of a variety of programs, but the key is knowing where to refer someone when they need help. This list of providers can help you point employees in the right direction.

Health Risk Assessment (HRA) 866-724-8901

Lifestyle Health Coaching 866-724-8901 Halliburton EAP (International EAP) Employee Assistance 1-866-761-4540 Or 281-575-3200

Nurseline BCBSTX: 1-888-747-9473 UHC: 1-866-232-1514

Medical Plans Medical PPO, Deductible Medical: Blue Cross Blue Shield of Texas Inside the US: 1-800-521-2227 Outside the US: 1-804-673-1177 Special Beginnings: 1-800-462-3275 Condition Management: 1-866-412-8795 Care Coordination: 1-866-412-8795

Medical EPO, HDHP United Health Care 1-800-856-7460


http://www.nwbetterhealth.com/portal/halliburton

http://www.nwbetterhealth.com/portal/halliburton

http://www.bcbstx.com/halliburton

http://www.myuhc.com/

International Medical CIGNA International 1-800-441-2668

Prescription Drugs Medco Inside the US: 1-800-669-3589 Outside the US: 1-800-497-4641

Benefits Enrollment and Eligibility The Halliburton Benefits Center Inside the US and Canada: 1-800-535-8130 Outside the US: 847-883-0702


http://www.medco.com/

Documents

Exercise Booklet - Oilfield Services - Halliburton - · PDF fileimproving and maintaining your health this Travel Exercise Booklet had been put together ... Chest Fly • Bring the