HEIGHTEN YOUR HEALTH & HAPPINESS IN WAYS THAT WORK FOR YOU

A healthy, happy lifestyle can take many different forms, and whilst different for everyone, this should include a balanced combination of activities and actions that contribute to positive results. There are countless ways that you can improve your physical, nutritional, social and mental health throughout your everyday life, by one small step at a time and by trying new things.

Work towards feeling your 100% by reconnecting with your physical health, nutritional health, social health and mental health this Spring.

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Physical Health

Physical health describes the state of your body, including any presence or absence of health conditions and diseases, as well as fitness level. Maintaining good physical health is vital for overall health and wellbeing, and is strongly linked with nutrition and mental health, each holding a significant impact on each other. Read more below on how you can positively boost your physical health.

Mental Health

Mental health describes the state of the mind, in relation to psychological and emotional wellbeing. Mental health can be impacted by countless different experiences, people, places and things, impacting every individual in different and often unforeseen ways. Taking care of one’s mental health state is crucial for good health. Read below for some positive ways you can support your mental health.

Nutritional Health

Nutritional health is about consuming the right amount and types of foods and drinks to support good health, with consideration of energy expenditure (how much we burn off), and specific dietary and health needs. Healthy eating can help to prevent many diet related diseases including cardiovascular disease and type 2 diabetes. Read on for some great tips on boosting nutritional health.

Social Health

Social health describes our ability to participate in and form social connections. Looking after our social health is important for self-esteem, self-worth and a sense of belonging within the community and broader society. A positive social life can help to support quality of life, mental and physical health. Read below for some tips on how you can engage in meaningful social interactions and activities.

  • Take 30 minutes to go for a walk in nature – it could be a stroll through a park, or a hike in the woods. Research shows that being in nature can increase energy levels, reduce depression and boost wellbeing.
  • Aim for 30 minutes of exercise per day. It’s a small amount of time in comparison to your whole day, so try making this step towards meeting a healthier level of exercise, or refresh your current routine by choosing a different exercise type for 30 minutes.
  • Know how active you should be, by checking the Physical Activity and Exercise Guidelines for Australians, and aim to meet the recommendations relevant to your lifestyle stage.
  • Limit sedentary behaviours such as time sitting or laying down. Break this up with house jobs, a short 10min walk, or some light exercises around the home.
  • Walk or cycle to your next local destination instead of driving and enjoy the boost of physical activity and fresh air.
  • Exercise with friends, family, neighbours and colleagues to keep exercise exciting for you. This will double up as a social catch up as well!
  • Choose physical activities more often for social events rather than sitting activities, such as exploring your nearest natural attractions, parks, lakes, waterfalls and more!
  • Take the time to consider and practice goal setting. Set your goals, write them down to motivate yourself and work towards the actions needed to achieve them.
  • Pack your gym gear and take it to work to encourage yourself to visit the gym after work, before allowing yourself to head home and call it a day. You’ll be glad you exercised afterwards!
  • Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week.
  • Incorporate physical activity into your work day, such as taking the stairs instead of the lift, or organising walking meetings with your colleagues.
  • Seek support from a personal trainer or fitness instructor. Our teams are there to support you throughout your fitness journey.
  • Try a new group fitness class each month, or each week if you are feeling motivated. You never know what new activities you might prefer or grow a liking for.
  • Use the stairs instead of the lift or escalator to help improve your physical health. Small actions like these are a great contribution to your everyday activity.
  • Set your treadmill to incline and increase this gradually to challenge yourself a little more!
  • Track your exercise. Tracking your exercise can be helpful and fun. Consider a device to count your steps or simply mark your calendar on the days you work out or start a fitness diary.
  • Regularly stretch before and after your workouts, or even as a separate activity. Stretching can help to prevent fatigue, aches and discomfort.
  • Choose a more active mode of transport. Get off the bus or train one stop earlier and walk the rest of the way to your destination.
  • Reduce your sitting time, for example, by organising walking meetings, using a standing desk, or enjoying a walk during your lunch break.
  • Schedule sessions of physical activity for times in the day or week when you feel energetic and most enthusiastic.
  • Add variety to your exercise plan! Whether it be a different workout, cycling instead of swimming or changing up the location. Boredom with your routine can lead to lower adherence levels.
  • Instead of sitting down for coffee whilst catching up with a friend, go for a walk with them. You will clock up more exercise than you think, and engaging discussion will pass the time quickly.
  • Teamwork makes the dream work. Recruit a training buddy and spice things up with a team workout to burn the calories and maximise the fun!
  • Interval Training – it’s short but sweet. A study found that just a quick 20-minute workout burned twice as many calories than during a long run.
  • Switch things up within your workout and regular training methods every now and then, to help ease your boredom and benefit your body.

  • Manage your fatigue. Fatigue can take many forms through work to personal life, so remember to rest and look after yourself.
  • Practice or try meditation – but really try it and embrace the new activity.
  • Take a mental health day – it’s okay to take a break, and it’s important to switch off and relax.
  • Be sure to get enough sleep, even if it means saying no to “one more episode” or setting a sleep schedule on your smart phone.
  • Try a yoga class yourself or with a friend or family member. Yoga is great for strength, balance, flexibility and mindfulness.
  • Pay greater attention to the positive things as you go about your day – even the small things can be a great little boost of joy.
  • Take a break from the stimulation of screens including the TV,  phones, tablets or computers. Doing this in the two hours before bedtime can help improve your quality of sleep.
  • Work towards finding purpose and meaning. This is different for everyone, so you might try engaging in work that makes you feel useful, investing in relationships with people who matter to you, volunteering for a cause that can make you feel happier, or caring for others which can be as rewarding and meaningful as it is challenging.
  • Try not to be afraid of speaking to others and seek help if you need it. There is always somebody who wants to listen and help where they can.
  • Be aware of your alcohol consumption and drink sensibly for the right reasons, rather than to suppress feelings or alter your mood. When the drink wears off, you feel worse because of the way the alcohol has affected your brain and the rest of your body. Drinking is not a good way to manage difficult feelings.
  • Take a break – a change of scenery or a change of pace is good for your mental health. It could be a five-minute pause from cleaning your kitchen, a half-hour lunch break at work, or a weekend exploring somewhere new. A few minutes can be enough to help you de-stress. Give yourself some ‘me time’.
  • Do something you are good at. What do you love doing? What activities can you lose yourself in? What did you love doing in the past? Enjoying yourself can help to beat stress. Doing an activity you enjoy probably means you’re good at it, and achievement can help to boost self esteem.
  • Accept who you are – we’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else. Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn.
  • Care for others and do something nice for someone – this could even be a friendly smile or compliment to a stranger you pass by.
  • Track your gratitude and achievement with a journal – this can be a great reminder of the positive aspects of your life.
  • Work to your strengths. Do something you’re good at to build self-confidence, then tackle a tougher task that might be higher on your goals list.
  • “You don’t have to see the whole staircase, just take the first step.” – Martin Luther King, Jr. Think of something in your life you want to improve, and figure out what you can do to take a step in the right direction.
  • Sometimes, we don’t need to add new activities to get more pleasure. We just need to soak up the joy in the ones we’ve already got. Trying to be optimistic doesn’t mean ignoring the uglier sides of life. It just means focusing on the positive as much as possible.
  • Feeling anxious?  Take a trip down memory lane and do some colouring for about 20 minutes to help you clear your mind. Pick a design that’s geometric and a little complicated for the best effect.
  • Go off the grid. Leave your smart phone at home for a day and disconnect from constant emails, alerts, and other interruptions. Spend time doing something fun with someone face-to-face.
  • Dance around while you do your housework. Not only will you get chores done, but dancing reduces levels of cortisol (the stress hormone), and increases endorphins (the body’s “feel-good” chemicals).
  • Has something been bothering you? Let it all out…on paper. Writing about upsetting experiences can reduce symptoms of depression.
  • Try preparing your lunches or picking out your clothes for the work week. You’ll save some time in the mornings and have a sense of control about the week ahead.
  • Practice forgiveness – even if it’s just forgiving that person who cut you off during your commute. People who forgive have better mental health and report being more satisfied with their lives.
  • Feeling stressed? Smile. It may not be the easiest thing to do, but smiling can help to lower your heart rate and calm you down.

  • Aim to consume your recommended serves of fruit per day. Add a piece of fruit to your breakfast, and refer to the Australian Dietary Guidelines for recommendations suited to you.
  • Aim to consume your recommended serves of vegetables per day. Try for 5 vegetables on your dinner plate and refer to the Australian Dietary Guidelines for recommendations suited to you.
  • Aim to consume your recommended serves of grain or cereal foods per day. Opt for a muesli snack and stick to cereal for breakfast. Refer to the Australian Dietary Guidelines for your recommended number of serves.
  • Aim to consume your recommended serves of lean meat, poultry, fish, eggs, nuts and seeds, and legumes/beans per day. These can add lots of great textures to your dishes. Refer to the Australian Dietary Guidelines for recommendations suited to you.
  • Aim to consume your recommended serves of milk, yoghurt, cheese or alternatives per day. These are rich sources of calcium and other minerals, protein, and vitamins, including B12. Refer to the Australian Dietary Guidelines for recommendations suited to you.
  • Drink plenty of water throughout the day. Keeping hydrated is vital for health and everyday functioning. Refer to the Australian Dietary Guidelines for recommendations suited to you.
  • Limit your intake of junk food and discretionary foods. These “only sometimes and in small amounts” foods include salty fried foods, sweets, chocolates, soft drinks and lots more! Refer to the Australian Dietary Guidelines for more information on discretionary foods and drinks.
  • Try making a healthier eating choice by swapping one discretionary (junk) food or drink item for a healthier choice. For example, opt for sparkling water instead of soft drink or alcohol. Finding a healthier alternative that still offers or has similar textural properties can be a great swap!
  • Incorporate a green superfood ingredient into one of your meals each week. For example, add some sautéed kale, silver beet or spinach leaves to your next breakfast omelette, soup or pasta dish.
  • Try cooking a new vegetarian meal and use a source of protein other than meat to bulk it up, such as legumes, beans or eggs.
  • Choose a variety of different coloured fruits and vegetables to include in your meals and snacks. The brighter or deeper in colour the produce is, the greater the nutritional value will be!
  • Make the effort to cook homemade meals. Plan ahead so you can prepare enough meals or a batch big enough to serve multiple nights, including freezer-friendly meals which come in very handy for those busy weeks!
  • Swap one pre-made meal or ingredient for the real thing – prepare meals and snacks using whole food ingredients rather than processed goods with high salt content. For example, make your own taco spice seasoning or home made chicken schnitzels.
  • Eat fresh fruits and vegetables that are in season, and keep your food interesting by cooking a new recipe with these seasonal ingredients, such as a new soup flavour or vegetable tray bake.
  • Reduce the amount of unnecessary fats used in your everyday food preparation, such as reducing the amount of butter on toast, milk or cream in scrambled eggs, oil for pan frying, etc.
  • Make small steps towards reducing the amount of sugar you add into your coffee, tea or other hot beverages that you consume frequently.
  • Eat only when you are hungry, rather than out of habit or for fitting in a key meal time if you don’t really need it.
  • Snack on whole foods and use this as an opportunity to reach your daily serves of each food group, such as nuts, fruit and veggie sticks.
  • Incorporate more fish into your diet. Fish is lean and a great source of omega-3 fatty acids which, if consumed regularly, may help reduce risk of heart disease, stroke, dementia in older adults and macular degeneration in the eyes.
  • Opt for healthier methods of cooking such as baking, roasting, poaching or steaming. Did you know? Steaming vegetables helps to retain greater nutrients than boiling and straining does.
  • Try a superfood smoothie to pack in your serves of fruits, vegetables or dairy. Experiment with different berries or leafy greens and discover your new favourite on-the-go snack!
  • Try a hearty, vegetable-dense soup recipe as a healthier lunch alternative, such as vegetable minestrone, sweet potato or pumpkin soup.
  • Keep a food diary to record your daily intake and reflect on this at the end of each day or week, considering how you might be able to improve this.
  • Avoid shopping for groceries while you are hungry and stick to the items on your shopping list which are based around healthy meal planning.
  • Invite friends or family over for a healthy homemade meal – this will help to save money apposed to eating out, and will help to generate interest in new healthy food ideas.

  • Engage with others in your community – make connections through social clubs, libraries, cafes and common community spaces.
  • Find a balance between your work, personal life and exercise. Hobbies and social events are a great way to break things up!
  • Keep your supportive network of family and friends close by, or take a chance and open up to new friends to grow your support network.
  • Have fun in life – say yes to more spontaneous activities, expressing your emotions and just doing more of what makes you happy, everyday.
  • Remember to take care of yourself while caring for others. Be sure to check in on your own health and take time for yourself by doing something you enjoy.
  • Get active with others as a social activity. Where you live, work or go to school can impact how much you move, so use this as a social opportunity to move more, such as by walking or cycling together.
  • Reflect on your family relationships and plan time to bond with your family, such as through a sport activity, common hobby or interest.
  • Make a small step towards connecting more often with your social network to help combat loneliness. Loneliness can reduce a person’s immune system and cause inflammation on the body, leading to more serious health conditions. Without social or emotional support, stress can also place a great toll on a person’s health.
  • Practice self care. Aim to understand what causes you stress and how not to let it consume you.
  • Reach out to a friend or family member you may not have spoken to in some time. This can take a little courage but often you’ll find that you can pick up where you left off and enjoy a great laugh together.
  • Take time to laugh. Hang out with a funny friend, watch a comedy or check out cute videos online. Laughter helps reduce anxiety.
  • Be a tourist in your own town. Often times people only explore attractions on trips, but you may be surprised what cool things are in your own backyard.
  • Do your best to enjoy 15 minutes of sunshine, and apply sunscreen. Sunlight synthesizes Vitamin D, which experts believe is a mood elevator.
  • Reach out to a neighbour, even if you have not yet met them properly. You may be able to offer support to each other through exchanging contact details and checking in from time to time.
  • Participate in a local swap meet or attend a local farmers market to make connections with the community. You never know what new connections or hobbies you may discover this way.
  • Join a social community club or social network – there are many local Facebook pages for various interests within the community for sharing of ideas, hobbies and more.
  • Volunteer for a local charity or casual community events – this is a great social activity also offering a sense of fulfilment, pride and gratitude.
  • Arrange to have an afternoon or morning tea catch up with some members of one of your group fitness classes, and make it a weekly or monthly special occasion. This will also help to boost motivation to continue your classes.
  • Accompany a friend or family member to their weekly sporting activity to engage with their interests and others attending.
  • Send a message or write a letter to someone with a complement or personal message you think they may appreciate.
  • Bake a treat or prepare something as a nice gesture for someone whom you think could do with a bright surprise. This kind gesture can help to remind someone that they are appreciated and valued.
  • Offer support to a friend who may need it – this could be someone moving houses, welcoming a new born or going through a tough time.
  • Make a new friend this week – approach someone on your next visit in centre and see if you have any common interests.
  • Encourage mindfulness in others – bring along someone you know to join you in your next wellness class
  • Ask yourself, “what social activities do I enjoy best?”, and propose social activities within your comfort zone rather than signing up for events that may trigger anxiety or discomfort.

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