Tired of sitting all day? Walk it off, researchers suggest

Sweden – Workers who sit all day and go home tired at night should try getting up for a brisk walk or two during the workday, suggests a new study by Swedish and Australian researchers.

The researchers compared five hours of uninterrupted sitting to sitting with three minutes of light-intensity walking every 30 minutes. The study’s 19 participants, who were between 45 and 75 years old and were overweight or obese, then reported their fatigue levels.

Researchers found that fatigue levels for participants who walked were lower than those who sat the entire time. “Interrupting prolonged sitting with light-intensity walking breaks may be an effective fatigue countermeasure acutely,” the researchers said in the study.

The study was conducted by researchers from Umeå University in Sweden, and Australian universities in Melbourne, Brisbane and Perth.

TOP 10 RULES TO STAY SAFE IN THE CYBER WORLD

Rule 1: If a bad guy can persuade you to run his program on your computer, it's not your computer anymore

Most hacks begin this way - you receive an email, or SMS, you visit a link and are given a convincing reason why you have to install something.

Or, you receive an email with a document attached, open it and it installs the malware for you.

Think twice, click once.

If something is unexpected don't trust it: delete it.

Rule 2: If a bad guy can alter the operating system on your computer, it's not your computer anymore

In the end, an operating system is just a series of ones and zeroes that, when interpreted by the processor, cause the computer to do certain things.

 If a bad guy can change them, the now-untrustworthy files will do his bidding, and there's no limit to what he can do. He can steal passwords, make himself an administrator on the computer, or add entirely new functions to the operating system. To prevent this type of attack, make sure that the system files (and the registry, for that matter) are well protected.

If at all possible, buy devices that give you the necessary data - original keys and software - to reinstall the operating system.

A fresh install is the only way you can be certain of what you're getting.

Rule 3: If a bad guy has unrestricted physical access to your computer, it's not your computer anymore

Most people are completely unaware of how vulnerable their machines are to uploading malicious software simply by allowing someone to plug in a USB stick.

Even if your computer is powered off, a hacker might be able to boot off a USB stick and install malware or add hidden elements.

Unless you want to superglue shut all of the physical connections on your device - not recommended - just do not give anyone "alone time" with you precious machine.

And, if at all possible, encrypt your hard drive so it is more secure when powered off.

Rule 4: If you allow a bad guy to upload programs to your website, it's not your website any more

With over a billion active websites in the world, hackers don't just target individuals' machines.

They can upload code in unexpected ways.

We have seen major brands breached as they didn't prevent hackers injecting code into web forms. We have seen malware being passed onto visitors via embedded adverts.

Website developers typically don't think like hackers. They design their sites to be helpful and friendly.

You need professional cynics who will advise on how hackers can abuse such features.

Nothing destroys a brand faster than a website that visitors think cannot be trusted.

Rule 5: Weak passwords trump strong security

Always use a password on your computer—it's amazing how many accounts have blank passwords. And develop a complex one and avoid using single “dictionary words”

Once you've picked a strong password, handle it appropriately. Don't write it down. If you absolutely must write it down, at the very least keep it in a safe.

Build a password that has a mix of upper- and lower-case letters, numbers, punctuation marks, and so forth. Make it as long as possible; consider using two words in combination.

You need to practice good password hygiene: use complex passwords, don't share passwords - between people or systems - and don't write them on white boards or post-it notes.

Rule 6: A computer is only as secure as the administrator is trustworthy

The "insider threat" is a growing problem.

Remember that if you give someone privileges on your systems, you are giving them the keys to the crown jewels.

Plus don't assume that simply because someone works in technology that they are not subject to human frailties.

They can be scammed out of logon credentials just the same as mere mortals, and unless your systems are configured to prevent it, those credentials could enable a hacker to walk away with data.

Make sure valuable data needs more than a simple username and password for access.

Some major data breaches have happened this way.

Rule 7: Encrypted data is only as secure as the decryption key

Encryption can be a great tool to prevent criminals getting at data if a machine is stolen.

But, as computers increase in power, decryption becomes simpler unless you have a key that is long enough.

Look for encryption that is known to be strong - for example the Advanced Encryption Standard (AES) - and has keys that are considered "long".

Also, most encrypted devices have some means of recovering data if, as we all do, we forget our passwords, or something similar.

If you've ever encrypted a disk you'll probably find you were asked to make a recovery key using a USB stick or even to print out some long sequence of letters and numbers.

If you store this recovery information with the protected device it's hardly worth the effort of encrypting it in the first place.

Lock your recovery keys away somewhere safe and don't carry it with you.

Rule 8: An out of date virus checker is only marginally better than none at all

Malicious software is being adapted at an increasing rate.

Hundreds of thousands of new variants appear each year in addition to completely new strains.

The set of malware that your virus checker knew about when you first installed it is out of date very quickly.

Hackers do still try to use older versions of malware but they know many of us fail to keep our systems up to date, so they tweak the malware in the hope that the virus checker will miss it.

Update your virus checker as regularly as you possibly can, and do the same for your operating system.

If you tend to turn on your machine infrequently then do your updates before you start checking those emails or visiting your banks website.

Rule 9: Absolute anonymity isn't practical, in real life or on the web

Not everyone who wishes to browse the web anonymously is doing so for illegal reasons.

But be aware that many technologies out there that can provide anonymity need to be used correctly otherwise you can be tracked.

And remember that being tracked is becoming the norm online.

If you're not a paying customer you are probably the product, as marketers track you to more accurately target you.

Try using a browser that has "private mode "or "do not track". It doesn't always work but it may lessen the degree to which you are monitored.

Rule 10: Technology is not a panacea

Don't assume that just because your machine is using the latest versions of everything, and you have the full array of security software installed, that you are fireproof.

The weakest link in any security chain is us: humans. We fall for scams, we do silly things and we suffer from security fatigue very quickly.

Worst of all we assume it won't happen to us - until it does.

Phones, tablets or wearables are all essentially small computers, and the laws written back in 2000 apply to these devices as much as they ever did to the computers of 15 years ago. In fact, there is a real danger that we are forgetting the lessons of the last 15 years as hackers hope to catch us off guard.

These rules have proven to be fundamental in nature, so keep them in mind no matter what form your "smart" technology takes.

And if in doubt ask someone who knows.

Top Excuses For PPE Non-Usage and the Best Responses

“How do I get every employee to use personal protective equipment all the time?” It’s one of the top challenges safety professionals face in the workplace.
Here are the common excuses given and the solutions to ensure regular usage:

1. "It does not fit"
“It doesn’t fit right,” or “it’s uncomfortable” are the reasons 30% of safety professionals hear most often when they ask workers why they aren’t wearing their PPE.

Solution: Get workers involved in PPE choice. Ask what the comfort and fit issues are with their safety gear. Work with a few select employees to order several different trial samples of regulatory-compliant gear.
Then have these employees test it. If there isn’t a consensus, note whether people with certain physical characteristics prefer certain types. You may have to order more than one type to satisfy your workers.

2. "I didn’t know"

Some workers will try to put the blame for their lack of PPE on someone else – many times their supervisors or trainers.
“I didn’t know I needed safety gear” was the top reason heard by 10% of safety professionals.

Solution: When safety gear training is given, have workers sign a paper stating that they’ve received and understand the training. To make this policy work, supervisors will have to follow up with disciplinary action when workers don’t wear PPE.

3. Time factor
“I didn’t have time,” or “it takes too much time” are the main reasons 18% of safety professionals hear as excuses from workers without PPE.

The first step to solve this problem: Ask workers why and listen carefully to their answers. You may have a conflict between production and safety. In that case, ask production supervisors to emphasize that work doesn’t start until safety gear is on.
You may also find out these workers weren’t properly trained about donning PPE. Another possibility is that workers are rushing to get to their stations on time because of tardiness. Disciplinary measures may be necessary in those cases.

4. They are invincible
“I won’t get in an accident” is heard most often by 8% of managers.
Oddly enough, this sentiment is expressed by two very different groups.
Young workers often think they’re invincible, that nothing bad will ever happen to them. If they haven’t been exposed to a serious injury, it may seem to them like “that only happens to other people.”
More experienced workers who have gone their entire career without a serious workplace injury adopt this rationale: I’ve always done it this way and haven’t been hurt so far.

Solution: Show them how it has happened. Invite someone who suffered a serious, and possibly debilitating, workplace injury to speak to an all-hands safety meeting.
Ask the person to explain in detail how the injury has affected his life, how everyday activities others take for granted are now much more difficult for him.
Another tactic: Tell employees to put an arm behind their back. Now, ask them to perform a simple task such as tying their shoes.

5. Memory lapse
The rest, 34%, say “I just forgot.” Check first if fit, comfort or time is a factor before accepting this excuse.

Solution: This is where a strong safety policy comes into play. Each workplace has to decide how often it’s acceptable for someone to “just forget” and what will happen to the employee each time. Universal enforcement, up to dismissal if appropriate, will send a strong message to others to always wear their PPE.

What’s the biggest excuse you hear from employees when they don’t wear their PPE?

SERIOUS AND FATAL WORKPLACE INJURIES - WARNING: Graphic Content

1. Eye injury
While using the grinder in the workshop, a worker had one of the loose metal fibres lodged in his eyeball.

           ....this would have been prevented with the use of a eye goggle

2.Fatal head injury
While roof work was ongoing, one of the tiles fell off...

...and landed on the head of one of the workers. The outcome was a fatal head injury!

                                                                  A Hard Hat would have prevented this fatality.

3. Lathe accident

While working on a lathe, the operator wore loose fitting clothes...he was drawn in and the outcome was gruesome.

                           This would have been prevented if he wore a proper fitting overall.

Every accident - if it is predictable, then it is preventable.

Skin Infection From Use of Hard Hat

Incident

Skin Infection

Suspected cause: Dirty Safety Hat

The use of hard hats has undoubtedly saved hundreds of lives in recent years. However, it was recently reported that an employee of a major contractor developed a severe skin infection on his head, called cellulitis. The most likely cause was storing dirty / soiled gloves within the individual’s hard hat.

Causes & Risk Factors of Cellulitis?

The skin normally has many active bacteria's living on it. Healthy skin is an effective barrier which stops skin bacteria from entering & growing inside the body. However, when there's a break in the skin, bacteria can easily enter the body & grow there, causing a bacterial skin infection & skin inflammation. The infected skin area becomes red, hot, irritated & painful. Treatment is usually by use of antibiotics, oral or topical.

Prevention & Lessons To Be Learnt:
 1. Do not store dirty or soiled gloves inside your head protection. 
 2. Check your skin for cuts & abrasions regularly. 
 3. Cover any cuts or abrasions with a suitable plaster or other dressing. 
 4. Check your PPE regularly! Look at the condition of your hard hat.
 5. Look at the condition of your gloves. If they are heavily soiled or contaminated, replace them.

RULES FOR SAFE STORAGE AND HANDLING OF CHEMICALS

1. Know the hazards and characteristics of the chemicals you use, and how to   deal with them. Consult the MSDS (Material Safety Data Sheet) of each chemical.

2. Segregate all incompatible chemicals for proper storage of chemicals for hazard class codes. In other words, store like chemicals together and away from other groups of chemicals that might cause reactions if mixed.

3. Flammable materials should be stored in an approved, dedicated, flammable materials storage cabinet or room.

4. Label and date all chemicals, solutions, wastes, and dispose of all chemicals properly.

5. Liquids should be stored in unbreakable or double-contained packaging, or the storage cabinet should have the capacity to hold the contents if the container breaks.

6. Wear proper personal protective equipment like aprons, lab coats, gloves, safety goggles and face shield when handling hazardous chemicals.

7. Be aware of all emergency procedures including spillage, fire fighting and building evacuation plans.

8. Wash promptly when a chemical has contacted skin or eyes. Use emergency eyewash and/or shower whenever necessary immediately.

9. Chemicals should be stored no higher than eye level and never on the top shelf of a storage unit.

10. Shelf assemblies should be firmly secured to the walls to prevent any kind of collapsing or tumbling.

11. Look for unusual conditions in chemical storage areas, such as:

    * Improper storage of chemicals

    * Leaking or deteriorating containers

    * Spilled chemicals

    * Temperature extremes (too hot or cold in storage area)

    * Lack of or low lighting levels

    * Blocked exits or aisles

    * Lack of security

    * Waste accumulation

    * Smoking or open lights or matches

    * Fire equipment blocked, broken, missing or due for service

    * Lack of safety signs (e.g. No Smoking, Flammable Liquids, Corrosives, etc.)

Inspections of chemical storage areas on a routine basis will help to correct deficiencies and prevent accidents. Any hazardous conditions or anomaly found should be corrected immediately.

KEY FACTS ABOUT CONFINED SPACES

What Is A Confined Space?
A confined space is one which is both enclosed, or largely enclosed, and which also has a reasonably foreseeable risk of fire, explosion, loss of consciousness, asphyxiation or drowning. 

A confined space exhibits these types of characteristics:

1. Is large enough and configured such that an employee can bodily enter and perform work

2. Has limited openings for entry and exit;

3. Is not designed for continuous employee occupancy;

4. Has the potential for a hazardous atmosphere that may include the lack of or too much oxygen, and/or the presence of toxic or explosive vapors or gases such as hydrogen sulfide and methane; and/or 

5. Has physical safety hazards such as machinery, sources of electrical shocks, liquids (drowning or fires), steam (burn hazard), or loose, unstable materials that can cause employees to be trapped, crushed, or buried.  

Examples of confined spaces include but are not limited to: fuel tanks, manholes, water reservoirs, sewer pipes, pumping stations, boilers, silos, storage bins, tunnels, ballast tanks, grit chambers, utility tunnels, crawl spaces under floors, holding tanks, pits, and sumps.

Why Are Confined Spaces Deadly?

Confined Space Entry is one of the most dangerous jobs around. Confined spaces are deceiving and often appear to be harmless. Danger signs are often not apparent and the space may have been entered before without incident. Never assume that conditions have not changed and that the space is safe for entry at all times.

Entering a confined space without following all required procedures and having an effective emergency rescue plan can result in serious injuries or death.  More than 60% of confined space fatalities occur among would-be rescuers. 

When is Atmospheric Testing Required?

Atmospheric testing is required using a multi-gas tester every time an employee enters a permit required confined space containing, or having the potential to contain an atmospheric hazard. 

Confined or enclosed spaces should be tested for oxygen content, for flammable gases and vapors, and for potential toxic air contaminants to ensure that the parameters are within defined safe limits before entry permit is approved.

Regulations on confined space require all employers to have:

i. A written confined space plan, including recognizing and marking all confined spaces on site

ii. Procedures to test and monitor the air inside confined spaces before and during all employee entries

iii. Procedures to prevent unauthorized entries and to have an attendant outside the space at all times

iv. Effective controls of all existing atmospheric or safety hazards inside the confined space

v. Employee and supervisor training on safe work procedures, hazard controls, and rescue procedures

          vi. Effective emergency rescue procedures