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The power of preparation and  Ergonomic Tools: Hilda baci’s success


Hilda Bassey Effiong’s extraordinary feat of breaking the Guinness Book of Records and setting a new standard stands as a testament to her unwavering dedica-tion and meticulous preparation. In this captivating and informative article, we will explore the meticulous preparations undertaken by Hilda to conquer her

lengthy standing challenge, while shedding light on the benefits of ergonomic tools. Join us as we unveil the fascinating story of triumph and the power of prep-aration.


A)Exercise: The exercises carried out by Hilda were structured and purposeful physical activities that aimed to promote strength, endurance, and overall

well-being while maintaining an upright position for an extended duration such as cardiorespiratory endurance, musculoskeletal Endurance, muscle strengthening.

The power of preparation and  Ergonomic Tools: Hilda baci's success
The power of preparation and  Ergonomic Tools: Hilda baci’s success


Cardiorespiratory Endurance:

Cardiorespiratory endurance, also known as aerobic endurance or cardiovascular fitness, refers to the ability of your heart, lungs, and circulatory system to provide oxygen and energy to your muscles during prolonged physical activity. To improve cardiorespiratory endurance, engage in exercises that elevate and sustain your heart rate, such as walking, running, swimming, cycling, or dancing. This type of exercise offers multiple benefits, including in-

creased stamina, improved heart health, enhanced lung function, weight management, and stress reduction.


2)Musculoskeletal Endurance:

Musculoskeletal endurance refers to the ability of your muscles and bones to sustain physical activity without fatigue or injury over a prolonged period. It is achieved through exercises that challenge and strengthen your muscles and bones. Examples of such exercises include jogging, cycling, swimming, brisk walking, and aero-bic classes, which engage large muscle groups and promote stamina and endurance. Regularly participating in musculoskeletal endurance exercises improves cardiovascular fitness, enhances energy efficiency, increases oxygen supply to muscles, supports joint stability, promotes lean muscle development, and improves bone density.


4)Muscle strengthening:

Muscle strengthening exercises that target the lower limbs and core back muscles are crucial for long-term fitness and overall health. These exercises, such as squats, lunges, leg presses, and calf raises, enhance leg strength, balance, and lower body power.Additionally, core exercises like planks, bridges, and Russian twists

strengthen the abdominal muscles, back extensors, and obliques, improving core stability, posture, and reducing the risk of back pain and injuries. Regu-lar engagement in these exercises leads to improved strength, stability, and endurance in these muscle groups.


A)Mental Fitness:

Standing for a prolonged period of 100 hours demands more than just physical stamina; it necessitates mental fitness as well.Prolonged standing can lead to mental fatigue, decreased concentration, and reduced cognitive performance. It may also contribute to increased stress levels and decreased mood.

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To enhance mental fitness for standing for a long period, begin by setting clear and realistic goals. Enduring a 100-hour standing challenge begins

with cultivating resilience. Resilience refers to the ability to bounce back from setbacks and maintain mental strength in the face of adversity. Once goals are established, practice visualization techniques to imagine standing comfortably and confidently throughout the entire duration, reducing anxiety and increasing mental resilience. Additionally, incorporate stress management techniques like deep breathing exercises, meditation, or mind-fulness to reduce stress levels and maintain focus. Plan and prioritize short mental breaks during the standing period, engaging in activities such as

listening to music or light stretching to recharge mental energy.


During Event:

When standing for a long period of time during an event, the presence of spectators can significantly impact an individual’s mental fitness. Firstly,

the presence of a crowd provided motivation and a sense of purpose, as performers often feed off the energy and support from the audience. She en-joyed massive support from Nigerians from every walk of life. Renowned politicians, religious leaders, celebrities, social media influencers and em-braced the positive emotions associated with the presence of her spectators, such as excitement, motivation, and a sense of accomplishment and was able to channel these emotions into her performance and use them as a source of energy.

Governor Babajide Sanwo Olu of Eko’s visit served as a symbol of recognition and support for her and affirmed the importance and significance of the event, boosting her morale and instilling a sense of pride in their accomplishments. This recognition uplifts individuals, reinforcing their mental resilience and providing an extra incentive to endure the remaining hours of the event.

The power of preparation and  Ergonomic Tools: Hilda baci's success
The power of preparation and  Ergonomic Tools: Hilda baci’s success

Optimizing the Workplace Setup:

Creating an optimal workplace setup was crucial for Hilda’s success. The kitchen workstation was designed to enhance her cooking experience during

extended periods. This workstation features adjustable countertop heights, ensuring optimal comfort for users of different heights and reducing strain on the back and shoulders. The workstation also incorporates ample storage space, conveniently placing utensils and ingredients within reach, minimizing unnecessary movement and maximizing efficiency.


1)Arrangements of cooking utensils and cooking condiments:


cooking at her kitchen workstation, it can be seen to fit the amount of time she was to work in it, prioritizing easy reach and accessibility of cooking utensils and condiments to minimize physical strain. Incorporating

adjustable shelving or storage solutions to accommodate her preference and ensure a comfortable working height. This helped in promoting a comfortable cooking experience.

Arranging frequently used items in close proximity to the primary cooking area helped in promoting efficient workflow and reducing unnecessary movement. Utilizing a link analysis could also have helped identify the most frequently used utensils, enabling their grouping near the cooking area while less frequently used items can be stored further away to optimize efficiency, minimizing unnecessary reaching and stretching.

Applying hierarchical task analysis could also allow for determining the sequence of cooking tasks and their associated utensils and condiments.Arrange the workstation based on the logical flow of tasks, placing items in the order they are typically used. This helps reduce cognitive load and enhances productivity by streaming the cooking process.


2)Anti-fatigue Mat:

An ergonomic anti-fatigue mat is a specially designed mat that provides support and comfort to individuals who stand for extended periods of time. It is commonly used in workplaces where employees are required to stand for long durations, such as factories, retail settings, and kitchens.


The mat’s primary purpose is to alleviate the physical stress and fatigue associated with prolonged standing. These cushioned, ergonomic floor mats were placed strategically, and proved to be an invaluable tool for her kitchen work station. Here are some reasons why an anti-fatigue mat is valuable.


Reduced Fatigue and Enhanced Comfort:

Standing for long stretches can lead to muscle fatigue, discomfort, and even pain in the legs, feet, and lower back. The anti-fatigue mat, ingeniously crafted to provide cushioning and support, alleviates strain on the body. By absorbing shocks and offering a softer surface, it effectively relieves pressure on joints and muscles, enabling individuals to stand comfortably for extended durations .

Improved Circulation and vitality:

Sustained static standing can impede proper blood circulation, resulting in discomfort, swelling, and potential health issues like varicose veins. The anti-fatigue mat encourages subtle leg muscle movements, stimulating blood flow and preventing pooling in the lower extremi-ties.

By promoting better circulation, this mat reduces the risk of circulatory problems and related discomfort, ensuring individuals feel more energized and revitalized.


Joint Protection and Long-term Health:

Prolonged standing on unyielding surfaces can place undue stress on joints such as the knees and hips, potentially leading to pain and chronic conditions like arthritis. With its cushioned and supportive surface, the ergonomic mat significantly reduces the impact on these joints, mitigating the risk of related issues. Acting as a shock absorber, it effectively lessens the forces transmitted through the body during standing and walking, providing vital joint protec-




ostural Support for Optimal Well-being:

Maintaining proper posture while standing is paramount for overall musculoskeletal health.An anti-fatigue mat often incorporates ergonomic designs like beveled edges or contoured surfaces that facilitate correct spinal alignment and alleviate strain on the back. By encouraging users to distribute their weight evenly, these mats reduce the likelihood of adopting poor postures that can lead to discomfort or musculoskeletal problems, ensuring individuals

stand with confidence and grace.

Boosting Productivity and Efficiency:

Discomfort and fatigue resulting from standing on hard surfaces can detrimentally impact productivity.An anti-fatigue mat, by providing a more comfort-able standing experience, becomes a catalyst for enhanced focus and sustained energy levels.As individuals experience reduced fatigue and fewer dis-comforts, their ability to maintain optimal productivity levels and perform tasks efficiently is greatly enhanced, leading to increased output and success.


Safety First-Preventing Accidents and Promoting Well-being:

Beyond the ergonomic advantages, anti-fatigue mats often come equipped with slip-resistant surfaces, making them invaluable in the realm of workplace

safety. These mats offer superior traction, significantly reducing the risk of slips, trips, and falls, particularly in areas prone to spills or debris. With their

stability and anti-slip properties, they actively contribute to creating a safer working environment, ensuring individuals can perform their tasks with confi-dence and security.


3)Team Support:

Standing for a long period of time to cook alone, particularly for 100 hours, can be physically and mentally demanding. In such a challenging situation,

having team support becomes crucial for various reasons. Having a team to support you means you can take turns and share the load. By rotating shifts,

team members can give each other breaks to rest, stretch, and rejuvenate. This \helps prevent exhaustion and allows individuals to maintain their physical well-being throughout the cooking process. Sharing the experience with others who are equally invested in the outcome can boost morale and help main-

tain focus, reducing the chances of mental and emotional burnout. With a team, it was easy to divide the cooking process intovarious tasks and assign

responsibilities accordingly. This helped streamline the workflow, ensuring that each team member contributed effectively to the overall goal. By utilizing everyone’s skills and abilities, they were able to enhance efficiency and productivity, making the entire cooking experience more manageable and enjoya-ble.


Hilda Bassey Effiong’s awe-inspiring achievement serves as a testament to the power of meticulous preparation and essential tools like the ergonomic anti -fatigue mat. These mats have become invaluable assets in environments that require prolonged standing. By investing in these mats, individuals can

sig-nificantly improve performance, well-being, and overall quality of life, just as Hilda did on her record-breaking journey. Let us recognize the significance of preparation and ergonomic tools, for they hold the potential to unlock unparalleled success and provide unmatched comforting the face of daunting challenges.

Written By: Victoria Izuafa For: OOHMS


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