“What are the Germiest Places in Your Office?”

Elevator Buttons: How many people do you think press the "going up" and "going down" buttons to call the elevator every day? What about the "Lobby" button inside? A lot, that's how many. So they have more germs than other places. You could use your elbow to choose your floor, though you might get some funny looks. Or after you push the button, give your hands a quick wash with alcohol-based sanitizer during your ride.

Door Handles: Everyone uses them to get around your workplace. The more people that do, the larger the variety of germs that can pass from person to person among you all. Wash your hands regularly with soap and warm water for at least 20 seconds to help stop the spread. You can ask the cleaning staff to wipe down and sanitize the door handles, too.

Desktop: It's got far more germs -- about 400 times more -- than a toilet seat. That's about 21,000 bacteria, viruses, and fungi per square inch. As you've probably noticed, these little guys travel most often on your hands, moving to and from things as you touch them. That's why washing your hands often is key to stopping the spread of infections.

Keyboard: You probably sneeze on it, eat over it, and spill drinks on it. And you never clean it. Ever. Even after that time you had to check an important email in the middle of a cinnamon twist. You know who likes the sticky fingerprints and crumbs you left on the keys? Germs. And if you share a keyboard with your co-workers, it could be even worse. Each person adds their own oil, grime, and meal tidbits.

Telephone: Your office phone may be even worse than your desktop, with an average of 25,000 germs per square inch. Wipe the phone down a few times a day with sanitizer, especially if other people also use it.

Office Equipment: Germs can hide and thrive on the buttons of the printer, copier, fax, postage meter, and other devices. People rarely think to clean them. Put some sanitizing wipes nearby to remind yourself each time you use a machine.

Watercooler: To fill your glass, typical office water dispensers aren't "safer" than regular tap water. Germs can get on bottles during transport and delivery. And people touch the cooler to get their water, sometimes several times a day. To avoid illness during cold and flu season, you could bring your own water from home or buy it in bottles.

Coffee Maker: It's not always clear who's in charge of cleaning shared spaces. Start here if you decide to volunteer. Bacteria loves to grow in the damp, dark insides of these machines. Fill it with 4 cups of plain white vinegar, and let that stand for a half-hour. Then let it run through, followed by three cycles of water, or until you don't smell the vinegar.

Coffeepot: It's not only the coffee maker that collects germs. Even when the pot gets washed out -- as it should on a daily basis -- the handle is often overlooked. And that's the part you're most likely to touch.

Coffee Mugs: They may seem safe to share, especially when they're washed and dried, but one study found that 90% had significant germs, some with "fecal matter" (that's "poop" to you and me). The problem probably isn't the cups themselves, or the people who use them. Odd as it sounds, it likely comes from when you try to clean them with less-than-pristine supplies in a common kitchen area.

Sink: Just as in your home, the large variety of hands and food makes it a magnet for bacteria and other germs. The part you touch most -- the faucet handle -- often has the most. Because everyone touches it.

Kitchen Sponge: It's wet and absorbent, perfect if you want to collect and nurture germs. Most new sponges will have bacteria like E. coli and salmonella within 3 weeks. And when people use the sponge during the day, they transfer its germs to other parts of the office (including coffee cups). Just 2 minutes in the microwave kills most things. Try to do that once a day, and replace the sponge every 2 weeks.

Microwave Door: So many people heat up their lunch in these magical machines. And each person has to touch the door several times to open and close it, putting food in and taking it out. That handle is often one of the dirtiest spots in an office. About half tested in a large study had high levels of a chemical linked to living organisms. Add it to your list of places to hit with a sanitizing wipe now and then.

Vending Machines: Eating prepackaged food doesn't solve the problem either. That same study found the buttons on around 1 in 5 food machines were likely to pass along illness-causing germs. (And refrigerator door handles about one-fourth of the time.) Still more don't rise to that level but could be cleaner. You probably don't think about these surfaces as food prep areas, but you should treat them that way.

Restrooms: Germs like E. coli bacteria can cover the office bathroom. Even getting your hands clean can be hard because the faucet handles may be especially dirty. You could hold a paper towel in your hand when you turn the water on and off, as well as when you push the handle to flush the toilet.

Reviewed by: Laura J. Martin, MD on December 23, 2018

Sources:

Michigan State University Extension: "Keep germs from spreading in the office."
Forensic Science Technician: "50 Germiest Places in the World."
West Windsor Health Department: "Is This Your Desk?"
American Journal of Infection Control: "Microbial contamination of computer keyboards in a university setting."
Iranian Journal of Public Health: "Assessment of Drinking Water Quality from Bottled Water Coolers."
NSF International: "GERMS! They're hiding …"
Hartford HealthCare: "Holiday Alert: The Germiest Places In Home, Office, Public Places."
UA News: "Where the Germs Are: Office Kitchens, Break Rooms."
PLOS ONE: "Microbial Biogeography of Public Restroom Surfaces."

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“How to Start Strength Training?”

 

Why Strength Training? It's not just to get big muscles and look buff. Your bones will get stronger, too. And it can help your balance and coordination, which means you're less likely to fall and hurt yourself. More muscle also means you burn more calories when you're doing nothing at all, which can help keep off extra pounds. You'll appreciate these benefits as you get older and start to lose muscle mass.

Do You Need Lots of Equipment? Not at all. Pushups, pullups, and other "body weight exercises" can help build up your muscles and make it easier for you to work out longer. Simple props like elastic resistance tubing and giant inflatable balls can help with some movements. And don't be afraid to switch it up. More variety may help you get stronger.   

Free Weights: "Free" doesn't have to do with money. It means the weights aren't attached to a machine. If you'd rather train at home, start small with a couple of hand dumbbells. You can always add weight or take it away. A larger barbell and weight bench put variety in your routine. Be careful, though. It's easier to injure yourself with free weights than weight machines, so make sure you learn how to use them the right way.

Weight Machines: When you use one of these, you work one muscle group at a time. Though they're usually safer because they're better at keeping you in the right position, they may not provide as natural a motion as free weights. And weight machines generally cost more, whether you buy one to use at home or pay for a gym membership.

Talk to a Trainer: It's important to do your strength exercises the right way. It lets you get the most from your hard work and keeps you from hurting yourself. If you go to a gym, ask the experts there to watch you and make suggestions. If you like to work out at home, hire a certified professional trainer, who can check your technique and even help design your training routine.

How Often Should You Train? Your muscles need rest to grow. A good rule of thumb is to work each muscle group twice a week. For example, you could alternate your upper and lower body every day, or do a full body workout 2 or 3 times a week. Just remember that your muscles need a full day's rest before the next workout. It's also a good idea to train all your major muscle groups. When one of them is much more developed or less developed, you can injure yourself. 

How to Choose a Starting Weight? No matter your age, take it slow when you begin training, so your body has a chance to get used to it. Don't be afraid to start with just a bare barbell or dumbbell bar to learn the right motion. When you've got that down, you can put on weights. You should be able to do 8-15 repetitions in comfort.    

Add More Weight When You're Ready: Once you have your technique down, you'll want to add weight slowly. For good results, you should feel like you can't do anymore as you get to the end of a set of 12-15 repetitions. Check your form. If it breaks down with more weight, then you may be doing more harm than good. Take some off. When it gets easier, or you can do more than a full set with good form, add more weight.

Breathe: You may feel like you want to hold your breath when strength training. Don't do it. Try to breathe out as you lift the weight and breathe in as you lower it. It will improve your performance and may help stop injuries like a hernia. If it's hard to breathe, you may be using too much weight.   

Don't Skip a Warmup: You can injure your muscles more easily when they're cold. So warm up with 10 minutes of jogging or biking. Even a brisk walk should do it. You can combine that with some simple exercises, like jumping jacks and lunges.

Learn How to Bench-Press: Lots of folks make this part of their fitness routine. Keep your shoulders back and down against the bench. If you pull them forward when you lift, you'll get less of a chest workout and you may hurt your shoulders.

Some other tips:

• Keep a natural arch in your lower back -- not too much or too little.
• Use your stomach muscles as you work out.
• Try not to lock your elbows into full extension when you lift.
• Relax your neck.

Try Some Squats: It's best to work with an expert to learn this one and start with little or no weight. You should feel the biggest effort from your legs and lower yourself as if sitting down. Try not to round your back.

Follow this style:

• Turn your feet slightly out and keep them at shoulder width. 
• Pull your shoulders back and down, and keep them above your hips.
• Push your chest out.
• Try to keep your knees from moving past your toes as you get lower.

Do a Wall Pushup: You won't need any equipment besides a sturdy wall. It can help strengthen your chest, shoulders, and arms.

• Face the wall, a bit more than arm's length away, feet flat on the floor.
• Keep feet and hands shoulder-width apart. 
• Lean forward with palms against the wall at shoulder height. 
• Slowly lower your upper body toward the wall, bending at the elbows.
• Hold for about a second.
• Breathe out as you slowly push yourself back up.

Get Your Doctor's OK: If you're not used to exercise and you're middle-aged or older, check with your doctor before you start strength training. Also talk to him/her if you smoke, have a health condition, or you're overweight. Stop an exercise or lower the weight you're lifting if it causes pain. If it doesn't go away, see your doctor or a training specialist.

Reviewed by Tyler Wheeler, MD on February 28, 2018

AARP: "Breathe for a Better Workout."

American Academy Of Orthopaedic Surgeons: "Starting a Strength Training Program."

Harvard Health Publishing: "Exercise 101: Don't skip the warm-up or cool-down."

Mayo Clinic: "Weight training: Do's and don'ts of proper technique," "For weight training, is it better to use free weights or machine weights?"

Nemours Foundation: "Strength Training."

NHS Choices: "Top 10 gym exercises done incorrectly."

National Institute On Aging: "Wall Push-Up."

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.