Physical wellbeing

A balanced and nutritious diet offers a multitude of health benefits, these include:

• Prevents nutritional deficiencies - consuming a variety of foods ensures that your body receives essential nutrients like vitamins, minerals, and proteins.
• Maintains healthy body weight - combined with regular physical activity,a balanced diet helps you achieve and maintain a healthy weight.
• Boosts immunity - proper nutrition supports your immune system, making you less susceptible to illnesses. 
• Satiety and reduced cravings - a balanced diet keeps you feeling full for longer, reducing the urge to snack on unhealthy foods.
• Mental wellbeing - nutrients like omega-3 fatty acids and B vitamins contribute to brain health. A balanced diet supports cognitive function and emotional wellbeing.
• Growth and maintenance - adequate protein, vitamins, and minerals are essential for growth, tissue repair, and maintaining healthy organs.

A balanced diet includes a variety of foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. 

Some useful resources:

• Bupa healthy recipe book (PDF, 4.1 MB)
• Bupa tip sheet: What’s in our food (PDF, 3.3 MB)
• Bupa tip sheet: Nourishing your gut health (PDF, 1.2 MB)
• Bupa tip sheet: Eating for energy (PDF, 2.8 MB)
• Bupa healthy meal and snack inspiration (PDF, 239.3 KB)

Most adults require 7-9 hours of sleep for optimal health and prioritising sleep will contribute to both your physical and your mental wellbeing. Good sleep hygiene refers to practices and habits that promote better sleep quality. Some guidelines to help you priortise sleep are:

• Consistent sleep schedule - go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
• Relaxing bedtime routine - spend the hour before bed engaging in calming activities. Activities could include a warm bath, reading quietly, or enjoying a warm milk drink. Avoid screens during this time.
• Avoid caffeine - limit caffeine in the 3 to 7 hours before bedtime. This includes coffee, tea, colas, and energy drinks.
• Limit alcohol intake - while alcohol might help you fall asleep initially, it can lead to disrupted sleep later in the night. It worsens sleep problems like snoring and sleep aponea.
• Create a comfortable sleep environment - ensure your bedroom is quiet, dark, and relaxing. Remove electronic devices (such as televisions, computers, and smartphones) from the bedroom.
• Avoid large meals before bed - eating heavy meals close to bedtime can cause discomfort and disrupt sleep. Opt for a light snack if needed.
• Get sunlight exposure during the day - exposure to natural light during the day helps regulate your sleep-wake cycle.

Water is essential for good health and individual water needs can vary based on factors like activity level, climate, and overall health. Understanding how much you need to drink each day and listening to your body can help you stay properly hydrated. The health benefits of water include:

• Cell function - water is your body’s principal chemical component, every cell, tissue, and organ relies on water to function properly.
• Waste removal - water helps eliminate waste through urination, perspiration, and bowel movements.
• Temperature regulation - it keeps your body temperature normal.
• Joint lubrication - water lubricates and cushions joints.
• Tissue protection - It protects sensitive tissues.
• Energy and fatigue - even mild dehydration can lead to fatigue and drain your energy.
• Physical performance - staying hydrated supports physical performance.
• Headache prevention - proper hydration can help prevent headaches.
• Digestive Health - adequate water intake helps prevent constipation.
• Overall wellbeing - hydration contributes to overall wellbeing and health.

Stay hydrated for optimal health!

If your role at work requires you to spend a considerable amount of time at a workstation, there are two main considerations to be aware of in relation to your physical wellbeing: 

Ergonomics and manual tasks

If your workstation is not set up properly, you may experience discomfort or injury. These ergonomic guidelines can help you arrange your workstation to reduce or eliminate risks that can lead to injury.

A manual task is any activity that requires a person to use force to grasp, manipulate, strike, throw, carry, move, hold or restrain an object, load or body part. This can be as simple as using a keyboard and mouse, and as complex as pipetting or using specialised machinery. Learn more about hazardous manual tasks and how to prevent injuries.

Sedentary behaviour

There is now strong evidence that sedentary behaviour, such as too much sitting, is linked to an increased risk of developing heart disease and Type 2 diabetes. 

Being aware of just how much sitting you actually do each day and consciously moving more every day is one of the best habits you can have.

Some ways to sit less and move more at work and on your commute:   

• Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you.
• Take your lunch break outside.
• Stand to do easy tasks at work, such as a stand-up meeting or phone call.
• Suggest walking meetings.
• Consider using a sit-stand workstation.
• Use the stairs instead of the lift.
• Drive to a ‘park and ride’ spot, and walk or ride your bike the rest of the way.
• Get off the bus/train one stop earlier and walk the rest of the way.

Useful resources

• UQ end of trip facilities - change your commute to an active one.
• Be Upstanding - a free, world-leading program that improves the health and wellbeing of desk-based workers – developed by UQ researchers
• Stretching: BUPA break guide

Regular health checks are crucial for maintaining overall well-being. Here’s why they matter:

• Early detection: Regular check-ups help identify health issues early, when they are easier to manage and treat.
• Preventive measures: Health screenings allow you to take preventive actions, reducing the risk of serious conditions.
• Monitoring vital signs: Regular measurements of blood pressure, cholesterol, and blood sugar help track your health status.
• Age-specific needs: Different age groups require specific screenings.

Useful resources

• UQ Healthcare - on-campus health services
• UniSuper 360Health - a suite of medical and wellness services available online or over the phone. Free to UniSuper members.
• Bupa skin and health checks - on-campus appointments throughout the year. Join UQ Wellness mailing list to be notified.
• Spanner in the Works - men's health promotion campaign
• Jean Hailes for Women's Health