2019 Health & Wellbeing Calendar - February to December - City of Mandurah
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Health & Wellbeing Calendar 2019 “Take care of your body. It’s the only place you have to live” - Jim Robin February to December All your City of Mandurah health and wellness initiatives in one location
The City of Mandurah implemented a health and wellbeing program several years ago and it continues to be a priority within the 3 Year Strategic OSH Plan. Following on from the success of the 2018 Health and Wellbeing Calendar as a promotional and communication tool, the Health and Wellbeing Committee are proud to introduce the 2019 Health and Wellbeing Calendar. To help us understand what matters to you, data was collated from the following sources at the end of 2018: Health and Wellbeing Staff Survey (90 people responded) Incident information Results and feedback from 2018 Walking Challenge Organisation demographics Online Health and Wellbeing Survey The data identified 4 key focus areas for 2019: 1. Managing Stress 2. Supporting Positive Mental Health 3. Increase Physical Activity 4. Healthy Eating We hope you find the calendar’s many links and articles useful and we look forward to your participation in the many planned activities and initiatives throughout the calendar!
How to use this calendar Suggestions for Leaders Each month is dedicated to a specific health topic in line with one or more of the key • At the start of each month, print the current calendar page and bring focus areas. Helpful information and statistics are included within this calendar to it to your team meeting to discuss the monthly key focus area/s and assist you in achieving your health and wellbeing goals. any upcoming initiatives you can get involved in. • Nominate a ‘Health and Wellbeing Ambassador’ within your team to encourage others and promote upcoming events. May MONTHLY GOALS: Reduce sedentary behaviour, stress & weight Suggested list • Book in for your free staff flu shot to reduce your chance of becoming ill this winter of goals and • Consider volunteering at the Stretch Arts Festival • Organise a healthy morning tea in your area to boost immunity with healthy options - invite another activities for staff/ Monthly health and teams to complete team to join you! FLU AWARENESS • Increase overall wellbeing by volunteering. Check out the Peel Volunteer Resource Centre wellbeing topic in line with SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY monthly key focus 1 ity 2 3 4 5 mmun ealthy Stretch o s t i bo hh Arts m o n th wit Festival Click to follow links this snack s Mandurah y 6 Stretch 7 8 9 10 y o u r Health 11 12 City of Mandurah ise ite Organ g Tea & inv Arts Helpful reminders community event Festival n Mandurah Morni other team of upcoming with relevant link an health and 13 14 er 15 16 17 18 19 e y o u regist wellbeing ur ! Make s ur flu shot initiatives for yo International Day of Families City of Mandurah 20 21 22 23 24 STAFF 25 26 health and STAFF STAFF FLU SHOTS FLU SHOTS FLU SHOTS wellbeing event National Australia’s for staff with Volunteer Week Biggest Morning Tea 27 28 for 29 30 eck out 31 relevant link o o ked in n Ch the DIRECT LINKS Direct links to ou b Have y geting Sess io ies at unit • www.mandurah.wa.gov.au/whats-on/stretch-arts- website for those opport festival-mandurah-2018-final d the Bu on 7/6? • volunteeringaustralia.org/nvw • peelvolunteer.org.au without internet (just put link into Nationally and internationally your browser at recognised health and wellness home) days (for your information only)
95% of Australians are eating too much junk food. Aim for a healthy lifestyle Australians have access to a wide range of foods, but most of us need to choose foods and drinks more wisely to help protect our health. It can be hard to choose nutritious foods and drinks, especially when foods and drinks high in saturated fat, added sugars, added salt and alcohol are readily available and affordable, and the environment in which we live It’s not a short- promotes over-consumption. term diet. It’s a Make positive choices and take control of your health. Look at all your areas long-term lifestyle of wellbeing and don’t just focus on your weight. Feel good about yourself change. for making small changes - these can lead to big improvements.
February MONTHLY GOALS: • Check out the Healthy Weight Week website • Calculate your daily energy needs calorie Eat well | Be well calculator • Check out some of the healthy recipes and other • Complete the Healthy Eating Quiz resources on the LiveLighter website • Check out the Healthy Meal Plan in the Healthy • Bring healthy lunches and snacks to work and Weight Cook Book share them with your team or others HEALTHY EATING • Australia Dietary Guidelines Explained • Check out the Healthy Weight Week Cookbook SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY DIRECT LINKS • eatforhealth.gov.au/node/add/calculator-energy 1 2 • healthyweightweek.com.au/the-healthy-eating-quiz/ • healthyintel.com.au • healthyweightweek.com.au/7-day-meal-plan/ • livelighter.com.au/Recipe • healthyweightweek.com.au/australias-healthy- • healthway.wa.gov.au weight-week-cookbook/ 3 4 5 f o rg et 6 7 8 9 ’ t don e a team a n i s a to or orning te g m World Cancer Day eh althy 10 11 r 12 13 14 l f ro m 15 16 e y o u a l t h y - d ay y me a l c u la t s e t h e H e t th e 7 h e a l t h b o o k C a ee d le t o u Try a oo k e rg y n C o m p u iz Check al plan i n e c Australia’s Healthy daily e n Eatin g Q me ht e onl Weight Week 17 18 19 20 21 22 23 Look at volunteer opportunities for Crab Fest 24 25 26 27 28 Consider volunteering for Wearable Art judging
The experience of helping others provides meaning, a sense of self-worth, a social role and health enhancement. Just a few hours of volunteer work makes a difference The value of friendships in happiness and Good friendships are one of the biggest influences of happiness in our lives. They can give us a sense of belonging mood. and self-value that is extremely difficult to achieve on our own. However, not all social relationships are positive. Sometimes we can develop toxic relationships with negative people that can actually be detrimental to our mental and physical health in the long run. Fortunately, everyday we are given new opportunities to create positive friendships and the most important thing is knowing how to develop them. The value of a good friend There are a number of benefits that come with maintaining strong friendships and they can improve all areas of our health and wellbeing. Emotionally, strong friendships offer us unwavering support that can lift us up when we feel down, they can give us advice when we’re facing difficult decisions, be an ongoing source of inspiration and they can provide us with an environment to be ourselves. But surrounding yourself with positive relationships can also do wonders for your physical health. In fact, results published in the journal of PLoS Medicine suggest that strong social relationships have a positive effect on our lifespans. This is because positive friendships work wonders on our stress levels, which are at risk of compromising crucial body functions like our immune system if they grow too high.
March MONTHLY GOALS: Reduce stress and • Why not have some fun by volunteering at a City of Mandurah event? get involved in your community • Consider volunteering at Relay for Life • Think about ways you can become more involved in our • Join in with the recreation centres and register your moves community to improve your mental and physical wellbeing • Share this YouTube clip on smoking and addiction • Use the Stress Less Questionnaire to check in • Watch this YouTube clip on managing everyday stress • Read the Stress Less Booklet on handling stress REDUCE STRESS SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY DIRECT LINKS • youtube.com/TipsOnManagingEverydayStress 1 2 • volunteeringaustralia.org • technogym.com/int/letsmove/ Have you • relayforlife.org.au signed up to HELPFUL PDFs volunteer at • mandurah.wa.gov.au/Employment-Opportunities • Volunteer for Health and Happiness Crab Fest? • Smoking And AddictionYoutube Clip 3 4 5 6 ring 7 8 9 Labour Day n t e e Public Holiday e r v o lu d fe Consi Relay for Li for International Clean Up Australia Day Women’s Day 10 11 b e t t e r 12 l ked 13 14 t o 15 16 f o ra o u w a r i d e ov e eL t’s m campaign Have y e office and W a l k o r w e e ke n d Mandurah d t h t h i s world March aroun id hello? es t Crab Fest C r a b F 11-30 sa 17 18 19 s t r e s s 20 21 n t e e rs 22 23 e d t he r v o l u Youth Mandurah y o u u s i r e ? n g fo va l ! Wearable Crab Fest e Hav estionn a l i Cal retch Fes t i Art Judging less qu for St International Day Day of Happiness 24 25 26 27 28 29 30 31 Earth Hour 8:30pm - 9:30pm
63% of Australian adults are overweight or obese. Be active every day Along with healthy eating, being active and sitting less is an important part of maintaining a healthy weight. Be Active Everyday Just 30 minutes of moderate-intensity physical activity (an activity that is energetic and raises your heart rate but doesn’t make you too breathless, such as fast walking) on most or all days of the week is needed for good health. In addition to planned activity, find everyday physical activities that you can fit into a busy day. Here are some tips on how to get started: • Choose an activity that you enjoy • Set small and achievable physical activity goals • Reward yourself when you reach your goals e.g. massage • Be active with friends or family by making a regular time to meet to go walking or take part in other activities • Make physical activity part of your day – set your alarm for 30 minutes earlier each morning or use your lunch break to go for a walk Sit Less Research shows that high levels of sedentary time can lead to health problems. Sedentary time is the time we spend More sitting, or not moving very much. technology High levels of sedentary time is linked to poor health, often leads to more increased risk of health problems (e.g. type 2 diabetes and sedentary time. Set heart disease). yourself a maximum Sedentary behaviour is not the same as a lack of physical amount of ‘screen activity. People who do enough physical activity each day may still spend a lot of time sitting for too long. time’ for leisure each day.
April MOVE YOUR BODY MONTHLY GOALS: Increase your physical activity • Increase your physical activity, mental wellbeing and overall fitness by walking more • Check out your BMI here to see if you are in the healthy range • Share the Beyonce Move Your Body Youtube Clip • Explore ideas and tips for Active Living with the Heart Foundation SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 e a dy - 5 6 l e gs r e to Start getting the team t t h o s w a l k Wearable together for the Ge rg e t to Art Judging fo ! Day annual Walking D o n ’ t o r ro w Challenge starting r k t o m National Walk to wo 6 May Work Day 7 8 9 10 11 12 13 World Health Day 14 15 16 17 18 19 Good Friday 20 Registration Public Holiday opens for Walking Challenge 21 22 Easter Monday 23 24 25 ANZAC Day 26 27 Public Holiday Public Holiday 28 29 30 DIRECT LINKS Registration • wheartfoundation.org.au/your-heart/ closes for know-your-risks/healthy-weight/bmi- • Beyonce - Move Your Body Youtube Clip Walking calculator • heartfoundation.org.au/active-living/ Challenge • livelighter.com.au/Top-Tips/Go-For-2- Fruit-and-5-Veg
Only 43% of adults actually met the physical activity guideline of 30 minutes per day! Getting active Any time we move our bodies, we are Being active has amazing health being physically active, whether it’s benefits! It: walking to the bus stop, walking up a • reduces your risk of getting chronic flight of stairs, or racing around after diseases such as cardiovascular the kids in the morning rush. disease and type 2 diabetes • helps maintain blood pressure, So take heart that you’re already cholesterol and blood sugar levels “Your health and being physically active. However we • prevents unhealthy weight well being should do know that sometimes it can feel like there aren’t enough hours in the day • builds strong muscles and bones be your number one to be really active – as in, to exercise. • builds good mental health (and priority, nothing else is Or maybe energy is an issue; in your reduces feelings of anxiety and free time, you might just want to flop more important.” on the couch, rather than put on your stress) sneakers. - Robert Cheeke • helps you to socialise and meet new people.
May MONTHLY GOALS: Join others with goals & increase physical activity • Consider volunteering at the Stretch Arts Festival • Organise a healthy morning tea in your area to boost immunity - invite another team to join you! • Increase overall wellbeing by volunteering. Check out the Peel Volunteer Resource Centre • Register for a Body Balance class (See link on what Body Balance is) LET’S GET PHYSICAL • Have a walking challenge meeting to discuss how you will achieve your 10,000 steps SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 e n i or 2 k i n g 3 u n i ty 4 DIRECT LINKS l a ss S m wal s t i m m l t h y • mandurah.wa.gov.au/whats-on a e C nc 30pm s et e a g b o o t hh e a • lesmills.com/fitness-classes/ B a l a n i e t i n h w i Body s 4:30 - 5: Org enge me n t • volunteeringaustralia.org/nvw bodybalance s m o cit chall thi snack s • peelvolunteer.org.au • makesmokinghistory.org.au 5 6 7 8 S e n i or 9 10 11 c e C l ass an Walking dy B a l 5 : 3 0 p m Bo s 4:30 - Challenge cit commences 12 13 14 15 16 17 18 s l an c e Clas y B a Bod International Day of Families 19 20 21 22 S e n i or 23 o r n i ng 24 25 e C l a ss a l t hy M m B a l a nc 30pm s e y H e our other tea Body s 4:30 - 5: i Organ invite an National Volunteer Week cit Tea & Australia’s Biggest Morning Tea 26 27 28 c k o u t 29 e n ior 30 31 Che s at the c e C l as s S u n i t ie B a l an 0 pm opport B o dy 4 : 3 0- 5 : 3 ci t s World No Tobacco Day
Men who sleep 7-8 hours a night have about 60% less risk of fatal heart attack than those who sleep 5 hours or less. The importance of men’s health When it comes to prevention and early detection, men’s health often takes a back seat to women’s health. Research, however, shows that, compared to women, men are more likely to smoke and drink alcohol and generally lead less healthy lifestyles. In addition, men are more likely to put off routine check-ups and also delay seeing a healthcare provider for symptoms of a health problem. Compared to working-aged women, working-aged men are less likely to have a regular doctor and health insurance. Fortunately, many of the health conditions and diseases that men face can be prevented or treated - if found early. In order to start taking better care Men in of their health, it is important for men to understand their risk factors and Australia die how they can improve their overall health. The most common conditions affecting men - heart disease, prostate, testicular, and colon cancer, and six years younger osteoporosis later in life - have important nutritional implications. Make than women on sure you get the check-ups you need! average.
June MEN’S HEALTH MONTHLY GOALS: Focus on Men’s health • Book in for your free staff flu shot to reduce your chance of becoming ill this winter • Share the Men’s Health YouTube clip • Click on the Why Men’s Health link to check out why we need to focus on men’s health • Join Gretchen Lumsden at Park Road for an informative talk on men’s health SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY DIRECT LINKS 1 • menshealthweek.org.au • menshealthweek.org.au/health-info/why-men-s-health • Men’s Health Youtube clip 2 3 4 x 5 6 l k i n g 7 8 WA Day u i t b o e a wa f r i s Organ or walk on Public Holiday Weekly operations Have you booked g your influenza ry a t injection? m e t i n k deli v e r b r e a you World Oceans Day 9 10 11 ox 12 Gretchen 13 o r k i ng 14 15 tb Join f r u i i n a w e nt ly s Jo Wearable e e k t i o n Lumsden at eti r e m W o p e ra Park Road for an r d s r Art Mandurah y a t towa ession Showcase ed liver informative talk on Men’s Health Week 10-16 June men’s health s World Blood Donor Day 15-16 16 17 18 ox 19 20 21 22 f r u i t b Weekly operations Walking Challenge ends e ry a t deli v 23 24 25 i t b ox 26 27 ly 28 29 y f r u y J u Wee operations k l D r on 1 J u ly 30 e ry a t rt s M deli v sta
Alcohol is Alcohol in the short-term absorbed into your bloodstream within Short-term harm is what may occur as a result of one (single) drinking occasion. The short-term harms of a few minutes and is alcohol can not only impact the individual, but also carried to all parts of family, friends and members of the community. the body including Short term effects the brain. The Australian Guidelines to Reduce Health Risks from Drinking Alcohol recommend for healthy adult men and women, drinking no more than four standard drinks on a single occasion to reduce the risk of alcohol-related injury arising from that occasion. With every drink, the risk of accidents and/or injury increase for the person drinking and others around them. Alcohol increases the likelihood of: • a person being involved in anti-social behaviour • conflict, that can lead to fights and violence • injury due to falls, burns, car crashes etc • unprotected or unwanted sexual encounters • problems that occur with friends and family The more alcohol a person drinks, the more their blood alcohol content (BAC) rises which increases the effects and risk of harm. Every additional drink significantly increases the risk of injury and death for the drinker and may place others at risk of harm as well as only impact the individual, but also family, friends and members of the community. 1 person every 27 mins was hospitalised for an alcohol-attributable condition in 2014.
July MONTHLY GOALS: • Come up with a creative mocktail recipe and share with your team Reduce alcohol intake • Visit Healthway’s alcoholthinkagain.com.au for • Improve fitness for work by becoming more aware information and tools to help make better choices of your alcohol intake this month about drinking • Take a team or personal challenge with a month off • As a team come up with a list of health benefits for ALCOHOL AWARENESS the booze reducing alcohol intake and display in your area SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 5 6 ur Start f f y rP int o Tracker o Walking ry J u ly T e a m Challenge D ly Presentation Dry Ju International Joke Day 7 8 h e a l t h 9 10 11 12 13 o u t the Check its of not benef king drin National Diabetes Week (7-13) 14 15 16 17 c k t a il 18 19 20 u r m o y o Share your team with 21 22 23 24 25 26 27 Stress Down Day 28 29 30 31 ry J u ly HELPFUL PDFs (available on the Intranet) D e! DIRECT LINKS • Dry July Team Tracker p l e t • dryjuly.com • Health and Alcohol Infographic com • alcoholthinkagain.com.au • Cut Back on Alcohol Factsheet International Day • aa.org.au • Infographic on Alcohol and Drugs of Friendship
By 2025 6.9 million Australians are likely to be obese. Eating well for busy people What we eat can have a massive impact on our energy levels and overall performance. For those of us with busy lives, the types of food we use to fuel ourselves can make all the difference in staying on top of things. If you’re someone who is on the go all day, at work, at the gym and at home, then eating the right kinds of food can make all the difference to your productivity and application in all aspects of your life.Eat slowly and enjoy the flavour and texture of what you are eating. The easiest way to stay on top of healthy eating when you are time-poor is to have a plan of attack. Here are a couple of the easiest ways to fit food prep into your busy routine: • If you have a block of time during the week, like on the weekends, making one or two bulk meals and splitting them up into single-serve portions to refrigerate or freeze can save a lot of time later in the week. Think basic tomatoey sauces (with mince or beans for some protein) to be used in pastas, nachos or even on rice, or a giant fried rice. • Do all your food prep at once - if you’re cooking or reheating dinner, pack the next day’s lunch at the same time and leave it in the fridge. That way there’s only one clean-up at the end, and in the morning you can just grab and go! • When shopping for food, have a list ready that includes ready-to-go ingredients like tuna, rotisserie chicken, cooked rice or quinoa sachets A well managed and single-serve tubs of Greek yoghurt, in addition to fruits, vegetables calorie intake and wholegrain carbohydrates. has been clearly • If you do have to get takeout (happens to the best of us!) then keep tabs on healthy options around you at work and at home. Sushi or a linked with a longer wholemeal/multigrain roll with loads of salad are good lunch options, lifespan. and a basic chicken burger or burrito without creamy sauces are great for dinner.
August HEALTHY FOOD CHOICES MONTHLY GOALS: Introduce healthy foods into your diet • Arrange a healthy morning tea with your team (invite another team to join you!) to promote healthy eating • Sign up for the Healthy Intel 8 week program Eat Well Be Well • Sign up to Healthy Intel and take part in the 4-part Cook for Health campaign • Visit Healthway’s LiveLighter website for healthy recipe ideas SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 t h e E at 3 u p f or Sign Well 8 week DIRECT LINKS HELPFUL PDFs (available to print from • healthyintel.com.au the Health & Wellbeing Blog on Intranet) • livelighter.com.au • Better Nutrition e l l B e W m rp ogra • A-Z of Fruit and Veg booklet World Breastfeeding Week 4 5 o o k f or 6 7 8 l thy 9 10 f t h e C e w h e a o d n Week 1 - Junk Foo Try a h te r r e c i pe Health e L i g Dental Health Week Liv 11 12 k f o r 13 y t e a m 14 15 16 17 e C oo H e a lt h 2 o f t h l e s n i s e a s h a r e Wee k e g e ta b O rg a t e a& V n g eH alth - morn i 18 19 k f o r 20 21 22 23 24 t h e C oo 3 o f We lth - Meat e k Hea Daffodil Day (Cancer Council) 25 26 o r 27 28 29 30 31 C o o k f o f th e n s We e k 4 le g ra i W h o eH alth -
R U OK? Day is dedicated to remind people to ask family, friends and colleagues the question “R U OK?” in order to help anyone who might be struggling. In … and out: de-stress with breath Stress affects us all from time to time, and sometimes it can seem impossible to calm down. However, there’s one simple tool we can all use to de-stress. In fact, you’re doing it right now … Breathing! Automatically controlled by the body, everyday breathing requires little thought or effort for most of us. But as we become stressed, so does our breath. Thankfully, we can learn to control our breath, to help reduce stress and calm down. We spoke with yoga teacher Monica Aurora to learn some simple breathing exercises, known in yoga as ‘pranayama’. They can be incorporated into everyday life to help energise the body and alleviate stress. 1 in 4 “Pranayama, or conscious breathing, is the practice of intentionally manipulating the breath for a certain energetic or spiritual outcome,” says Ms Aurora. employees suffer from “Holding the breath creates a marked stress on the body, and by inducing this state, we can teach the mind to remain calm, the nervous system to relax, [and] workplace related also teach the internal system to become more efficient with oxygen delivery,” she anxiety affects. adds.
September MONTHLY GOALS: Manage • Managers to run R U OK? sessions with their teams during the month stress and sleep well • Read Act-Belong-Commit’s Guide to Keeping • Take the time to ask people around you at Mentally Healthy to help strengthen your work and home, ‘Are you ok?’ mental health • Read the Sleep Soundly eBooklet • Visit womens health week website to join in an R U OK? • How to ask R U OK? event SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 e a d the 4 5 6 7 e R nt? tally m o m n Have a Keeping Me to Women’s Health Week (2-6) Guide Healthy 8 9 10 11 t o w ear 12 13 14 m e m ber LOW re n g Y EL h i World Suicide somet orrow Prevention Day tom Positive Thinking Day 15 16 17 e a d t he 18 19 20 e p 21 y o u r e S l e e Hav oundly p l e t e th Sleep S let? Com dly diary ebook Soun 22 23 24 25 l8 26 27 n e r s on 28 ! e l u n h u g e W l B nds o u r r t o f roup e l g y a r g Eat W g ra m e Brin for the st e e k p ro o n d ay b e r! w M k t o Wal Jeans for Genes Day 29 30 Queen’s DIRECT LINKS HELPFUL PDFs (available to print Birthday • ruok.org.au from the Health & Wellbeing Blog on Intranet) Public Holiday • lifeworks.com • R U OK? Tools and Resources • Bedroom Audit • actbelongcommit.org.au • Keeping Mentally Healthy • Sleep Soundly Diary • Progressive Muscular Relaxation • womenshealthweek.com.au
Forty minutes of brisk walking can reduce anxiety and tension for at least two hours. Take a walk Finding the time to exercise can be a challenge for people who lead busy lives. Walking is inexpensive and easy to fit into even the busiest of schedules. You can walk at lunch time, on a business trip, or on vacation. Walking can become aerobic if you pick up your pace. A 20-minute walk may benefit your health and help you live longer, but a regular one-hour walk can increase your ability to perform longer because endurance exercise trains your heart, lungs, and muscles to work longer. Get rid of worn-out shoes Fifty percent of the shock absorbing capacity of a shoe is gone at 480 kilometres/300 miles of running or walking. Safety tips for exercising outdoors • Exercise should be comfortable, • To avoid getting a chill, change fun, and safe. To avoid injury and out of your exercise clothing discomfort and to ensure your immediately after exercising safety, follow these precautions • Invite a friend to walk or run with when exercising outdoors: you and vary your routes • Drink plenty of fluids to stay • Avoid dark, deserted, or remote hydrated areas, especially when alone • Remember to wear sunscreen, • Carry a whistle, identification, sunglasses with UV light and money or a mobile phone for protection, and a hat an emergency call • Dress in layers; you can add or remove layers according • Tell someone when you go, the Walking route you will take, and when to temperature changes and you expect to return can help exercise intensity • Avoid the use of headphones maintain bone • Take time to warm up and cool down before and after exercise – enjoy the sights and sounds mass to prevent around you osteoporosis.
October MONTHLY GOALS: Increase physical • Try setting yourself a goal of a maximum amount of ‘screen time’ for leisure each day activity & check your mental health • Get your steps up by volunteering at the Mandurah • Take a walk with colleagues before work, hold walking Children’s Festival - also a great way to reduce stress and meetings, or walk during lunch breaks or after work to improve mental wellbeing by giving b ack to the community promote Walktober • Stay Sunsmart while walking by covering up! • Check out the Think Mental Health website and complete a WALKTOBER mental health checkup • Use a support tool to maintain or improve your mental health and wellbeing SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 g e t to 3 4 5 g i n s ! o r Don’ f p, slap! w o rk ber be at t o o joke Wa l k ls ip, sl tell a (5-13) World Smile Day Mental Health Week 6 7 l h e a lth 8 9 10 11 t edi h a t i o n/ 12 en t a Have you m s e t h e M t h e s elf- signed up o f t h e f r e e e l p w it U o o l or e Use on hing apps to ess h ist to volunteer at c k u p t e c k l ch e tc h breat indfuln the Children’s s m e n m asses Festival? World Mental Health Day 13 14 15 16 a l k i ng 17 18 19 n i s e aw y o u r l k ! a org r walk o n r a wa g o G o f o e t i n me break 20 21 22 23 24 r i d e to 25 26 a l k i ng wa l r k o al o l d a w y o Plan t ren’s Festiv H t o d a e e t i ng Child Sunday m on 27 28 29 30 31 DIRECT LINKS r ends Mandurah • Volunteer Opportunities com.au/ Children’s l k t o be • www.relayforlife.org.au • thinkmentalhealthwa.com. Wa • www.sunsmart.com.au au/support-tools/ Festival • thinkmentalhealthwa.
Skin cancer is the most common cancer in Australia. More than 76,734 skin cancers were treated in WA in 2010. Reduce your risk of skin cancer Skin cancer is largely preventable. 3. Slap on a hat By following five simple sun • Slap on a hat that provides as protection steps, you can reduce much shade as possible to your your risk of skin cancer. face, head, neck, ears and eyes. 1. Slip on protective • Baseball caps and visors are not clothing. Look for: recommended as they leave the • Clothing that covers as much ears and the back of the neck skin as possible exposed. • Materials that have a close 4. Seek shade weave for higher UV protection Staying in the shade is one of the • Darker colours which absorb most effective ways to reduce sun more UV radiation exposure, but remember: • Cotton, polyester/cotton and • that other sun protection linen materials. measures (clothing, hats, sunglasses and sunscreen) 2. Slop on SPF 30 or higher should also be used to avoid Movember sunscreen began in 2003 reflected UV radiation. Sunscreen should not be relied • Whatever you use for shade, be and raises funds and upon as the only form of sun protection. it trees, built shade structures or awareness for testicular some form of portable shade, and prostate cancer. No sunscreen provides 100% make sure it casts a dark UV protection - remember to use shadow. Prostate cancer is the in combination with protective 5. Slide on some sunglasses 2nd most common clothing, hats and sunglasses cancer in men.
November MONTHLY GOALS: • Make sure you know how to Spot the Difference • Ensure you are properly protected from the sun Protect your skin from the sun while at work and wear personal protective gear • Movember in support of men’s health • Download the free SunSmart app which tells you • Slip, slop, slap, slide, seek this summer to reduce when and where sun protection is recommended risks associated with exposure to the sun SKIN CANCER AWARENESS • Book your Staff Skin Check for outdoor workers SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY DIRECT LINKS HELPFUL PDFs 1 2 r (available to print from • au.movember.com the Health & Wellbeing Blog on Intranet) e m b e • sunsmart.com.au/protect-your-skin • Understanding Skin Cancer booklet Mov ins beg Stress • sunsmart.com.au • Spot the Difference poster Awareness Day 3 4 5 6 7 t d o or 8 9 s u r e you r e o u an ou book Make ying If y o u ’ e s u re y k are sta o r ke r , m a s c r e en! w o u r s kin y 10 11 12 a c t of 13 14 15 16 ra n d om Do a ness today Australian Food kind Safety Week World Kindness Day 17 18 19 OUTDOOR 20 OUTDOOR 21 OUTDOOR 22 23 WORKER WORKER WORKER SKIN SKIN SKIN National Skin CHECKS CHECKS CHECKS Cancer Action Week 24 25 26 27 28 29 e n d s - 30 r Sign up to v e m b e p i c ! M o r b es t u volunteer at the Christmas d u s y o pageant Sen
Write down your goals - you’ll be more likely to achieve them. Making a Fresh Start A New Years Resolution is made by thousands of people around the world as the old year ends and the new year begins. Put simply, a New Years Resolution is a goal we set for ourselves. People often feel that they have to make it on the 31st of December. The truth is that we put more thought into our next holiday than we often do into our personal goals. Does the New Years resolution have to be made on New Years Eve? No. The truth is that you have the first few months of the year to develop these goals. Common New Years resolutions are to lose weight, save more money, give up smoking, see friends more often, and the list goes on. The idea of setting yourself a goal is good. Setting goals helps us to build confidence, gives us a greater sense of control over the direction we take in life, increases our motivation, and help us to become more focussed. The new year brings with it a sense of a fresh start and often optimism about what the year ahead will bring. It is a perfect time to set yourself a personal goal. How can you make New Years resolutions that you will stick to? • Choose a goal that you want to achieve. • Define your goal specifically. What exactly do you want to achieve? How will you know when you’ve reached your goal. • Once you’ve decided on a goal, break it down into steps being realistic about time, money, energy you can put into it. Research your goals (if appropriate) and what you’ll have to do to reach them. • It is often useful to tell a friend or family member of your goals. This acts as extra motivation as they may encourage you in your exercise to reach your goals. Celebrate • Often it helps to write your goal down on paper. This way it stays clear in your mind and gives you something to check yourself against. ALL • Revise your plan as you go - sometimes steps you set yourself don’t work or you may encounter obstacles - don’t be too hard on yourself if you do have achievements, no a setback. matter how big • Don’t lose sight of your final goal and, reward yourself as you have success. or small!
December COMMUNITY INVOLVEMENT MONTHLY GOALS: Increase physical activity • Improve physical activity and community participation • Consider volunteering for the Christmas Pageant or New Year’s Eve events • Visit the Healthy Intel website and complete your year-end Health & Wellness Assessment • Complete your 2020 Team Health Goals Sheet with your team and display • Set yourself a goal to help Make Smoking History and quit or help others to quit in 2019 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 a m i ly& 3 4 5 6 S t a ff 7 y o u rf m as Set yourself a goal to help u e fo r In v i t e Chr i s t RSV P d u n ch st o t h e t m a s L rf iend Pageant International Day of Persons with International Ch r i s Disabilities (IDPwD) Volunteer Day 8 9 10 11 12 13 14 Community Christmas Pageant 15 16 p l e t ed 17 18 a n t to 19 20 21 e y o u com alth d o y w ou 020? Hav T e a m He t Wha on for 2 STAFF 020 eet? CHRISTMAS 2 ve y o u r o a l s Sh impro LUNCHEON G 22 23 24 25 Christmas Day 26 Boxing Day Public Holiday 27 28 Public Holiday 29 30 31 DIRECT LINKS • makesmokinghistory.org.au New • volunteeringaustralia.org HELPFUL PDFs (available to print from Year’s Eve • mandurah.wa.gov.au/Employment- the Health & Wellbeing Blog on Intranet) Opportunities event • healthyintel.com.au • 2020 Team Health Goals Sheet • Belong for Health and Happiness
February March April HEALTHY EATING REDUCE STRESS MOVE YOUR BODY May June July August LET’S GET PHYSICAL MEN’S HEALTH ALCOHOL AWARENESS HEALTHY FOOD CHOICES September October November December R U OK? WALKTOBER SKIN CANCER AWARENESS COMMUNITY INVOLVEMENT
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