2019 Health & Wellbeing Calendar - February to December - City of Mandurah

2019 Health & Wellbeing Calendar - February to December - City of Mandurah
Health & Wellbeing Calendar
                 “Take care of
               your body. It’s the
              only place you have
                    to live”
                        - Jim Robin

  February to
  All your City of
Mandurah health and
 wellness initiatives
  in one location
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
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

  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!
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
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.

                                                                                                           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
                                                                              o s t i
                                                                           bo                hh

                                                                              m   o n th wit                                                                                                            Festival      Click to follow links
                                                                         this          snack
                                                                                              s                                                                                                        Mandurah

                           6     Stretch    7                            8                        9                             10
                                                                                                                                          y o u r Health 11                                     12
    City of Mandurah                                                                                                                  ise               ite
                                                                                                                                 Organ g Tea & inv
                                                                                                                                                                                                                      Helpful reminders
     community event             Festival
                                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
                                                                                                                                                                  •   www.mandurah.wa.gov.au/whats-on/stretch-arts-
                                                                                                                                                                                                                      website for those
                                              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)
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
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.
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
                                                                                                               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

                                                               •   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
                                    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
                                                                                                            opportunities for
                                                                                                               Crab Fest

24                              25                                    26                                 27                         28
                                        for Wearable
                                         Art judging
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
   of helping others
 provides meaning, a
sense of self-worth, a
social role and health

                    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.
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
                                                                                  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

     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
                                                                    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
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
63% of
                                                                   adults are
                                                                 overweight or
                       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.
                       • 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.
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
                                                                         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
                            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
                                 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

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-
2019 Health & Wellbeing Calendar - February to December - City of Mandurah
Only 43% of
                                                                                        adults actually
                                                                                       met the physical
                                                                                      activity guideline of
                                                                                        30 minutes per

                            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)
   - Robert Cheeke                                                      • helps you to socialise and meet new
                                                                             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
                                                                                                    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
•   peelvolunteer.org.au
•   makesmokinghistory.org.au

5                             6                          7                        8                           S e n i or 9                                10                                11
                                                                                                c e C l ass
                                                                                    dy B a l             5 : 3 0 p m
                                                                                  Bo s 4:30 -


12                            13                         14                       15                                  16                                   17                               18
                                                                                                 l an c e Clas
                                                                                           y B a
                                                                                         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
                                    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!
                                                                                                                        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

                                                                                                   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

                                                                        f r u i                                                    i n  a   w              e nt
                                                                    ly                        s                                 Jo
                                                              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

16                              17                       18                      ox 19                                       20                                   21                        22
                                                                     f r u i t b
                                                          Weekly operations
                                                                e ry a t
                                                         deli v
23                              24                       25
                                                                           i t b ox 26                                       27
                                                                                                                                                                  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
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
                                 Start                            f f y
                                                        rP int o Tracker
                                                                        o                                              Walking

                                    ry J u ly                    T e a m
                                  D                           ly                                                     Presentation

                                                       Dry Ju
             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
    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
21                       22                            23                        24                            25                              26                            27

                                                                                                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

                                                                                                               •   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
                                                                                        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.
                                                                                                         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
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

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 -
      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

   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
   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.
                                                                                     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
                     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
                                           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
                                                                                   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
                                                                          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
                    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
                                                                 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
                                                                                                                             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 !
                                                                                        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
                                                                                                                        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/
                                                                                               l k t o be                                               •   www.relayforlife.org.au           •    thinkmentalhealthwa.com.

                                                                                                                                                        •   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
   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
                                           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.
                                                                                                   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
                                                                   (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
                                     are sta                                                                                o r ke r ,  m   a
                                                                                                                                                      s c r e en!
                                                                                                                                       o  u r s kin
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
                                                                            up to
                                                                                                                                                                   v e m  b e              p i c !
                                                                                                                                                                M o               r b es t
                                                                         volunteer at
                                                                        the Christmas
                                                                                                                                                                    d  u s y o
                                                                           pageant                                                                              Sen
                                                         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!
                                                                                        MONTHLY GOALS:
                                                                                        Increase physical activity
                                                                                        • Improve physical activity and community
                                                                                        • 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

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

                         020 eet?
                       2                                                                 ve
               y o u r
                            o a l s Sh                                            impro                                                           LUNCHEON
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)
                                                                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

September               October                     November                 December
      R U OK?                    WALKTOBER           SKIN CANCER AWARENESS        COMMUNITY
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