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