UQ Wellness Health Promotion campaigns
The Wheel of Wellbeing is the UQ Wellness framework that is used to support staff wellbeing.The seven wellbeing influences that feature in the wheel of wellbeing that help us to thrive are physical, mental, social, financial, occupational, spiritual and environmental.
Using this framework, each month a different health promotion topic of focus will launch. These campaigns will include education, resources, events, suggestions or challenges to support UQ staff in increasing control over, and improving, their health or just serving as a timely reminder that maybe that area of their life could do with a bit of attention.
Suggestions for future campaign topics can be emailed to uqwellness@uq.edu.au.
Just Move
Have you heard that sitting is the new smoking? There is now strong evidence that sedentary behaviour, such as too much sitting and lying down, is linked to an increased risk of developing heart disease and Type 2 diabetes.
How much sitting do you actually do? You may sit during your daily commute and as you eat your meals. Then, you’re sitting at your desk at work. When you get home, you may watch TV and scroll on your smart phone on the couch or sit down and work at your home computer. It all adds up.
It is important to note that you can be meeting the Australian physical activity and exercise guidelines of 30 minutes of physical activity on five or more days a week, yet you may still be sitting too much.
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.
What are some ways we can can sit less and move more:
- Limit your time on social media, TV, and phone
- When watching TV, take some breaks during commercials to walk around the house or do some housework
- Replace watching TV in the evening with taking a walk, walk your dog if you have one
- Try standing while you read a newspaper or check messages on your mobile phone
- Walk or ride your bike for short trips instead of driving
- Drive to a ‘park and ride’ spot, and walk or ride your bike the rest of the way
- Use the stairs instead of the lift or escalator
- Get off the bus/train one stop earlier and walk the rest of the way
- Park further away from your destination and walk
- 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
- Consider using a sit-stand workstation
- Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash
- Take regular breaks during long car trips.
For adults, being active regularly can:
- reduce the risk of, or help manage, type 2 diabetes and cardiovascular disease
- maintain or improve blood pressure, cholesterol and blood sugar levels
- reduce the risk of some cancers
- prevent unhealthy weight gain and help with weight loss
- maintain strong muscles and bones
- create opportunities for socialising and meeting new people
- help develop and maintain physical and mental wellbeing.
Events
Bootcamp at St Lucia
A moderately high intensity session which includes a mix of cardio, interval, and strength training. Running, explosive body weight movements and some weight training can all be aspects of Boot camp. The 45-minute sessions will include a 5 - 10 warm up & cool down. All fitness and experience levels are catered for to provide a good workout, regardless of your current activity levels.
Weekly sessions will run from May to October.
When: Thursdays 12:15pm-1:00pm, commencing 16 May 2024
Where: Playing Field 2, near the Pavillion
Cost: Free
Bookings are essential for each week, sessions limited to max. 18 participants.
Sign up and book your spot (first time users, click green sign up button)
Exercise Right Week - 20-26 May 2024
Exercise Right Week is an annual awareness initiative held in May every year that aims to highlight the benefits of exercise for your health and well-being, and to help you understand where to get the right advice for your individual needs.
Join the Exercise Right Challenge and engage in any movement for 30 minutes a day for 30 days in May. Whether it’s hiking, playing sport, gardening, housework or walking – just move! The Exercise Right Challenge is designed to support you in creating daily healthy habits and incorporating movement into your regular routine.
Push Up Challenge - starts in June
The University of Queensland is once again taking part in The Push-Up Challenge. Between June 5 to 28, the goal is to complete 3,249 push-ups to help shine the spotlight on the number of lives lost to suicide in 2022 and raise awareness of mental health. Learn more and join the UQ community and they push for better mental health.
Useful resources
- UQ end of trip facilities - change your commute to an active one.
- Sitting calculator
- Tipsheet on ways to move more and sit less at work
- Be Upstanding program
- Get more active with a Fitness Passport
- Exercise Right resources - a range of eBooks on exercise and specific populations developed by Exercise & Sports Science Australia (ESSA).
- Heart Foundation resources ways to increase your physical activity
Digital Detox
We are more plugged in than ever before, and this level of connectedness has many benefits—it's simple to stay in touch with friends and family; you can express yourself on social media; multitasking is easier—but there are also some pretty serious drawbacks.
“Smartphone owners unlock their phones an average of 150x per day”
If you’re like most people, your smartphone is the first thing you check in the morning and the last thing you check before you sleep. You also pick it up several times during the day to find out what your friends are up to, get your mind off a stressful project, feel better about your overflowing inbox, or rid yourself of boredom in the toilet. If you add smartphone use to TV time, working on a laptop, or reading on a tablet…the screen time easily adds up.
Although technology is useful for work and play, it can be detrimental on your body with any increase time of use. Neck pain, back pain, eye strain, and other problems are common in those who use technology regularly and do not maintain good posture. There is also increasing evidence of the effects on our sleep, mental health, and social media addiction.
This digital detox campaign will give you the support you need to change your habits and get some more (meaningful) time back into your day, and these extra hours will be well spent with family and friends, on your health and fitness, or just time for “you”.
Useful resources
The why and how of digital detox
Be aware of your screen time and break the habit - Use this habit tracker
Do a detox challenge - commit to the full challenge, or choose a few to focus on.
Give your brain a break: Try Yoga, Breathing, and Mindfulness session
Digital Detox webinar
Presented by WFR, UQ Wellness, and Bupa this webinar aims to help participants learn about how we interact with the digital world, how to track your digital usage, effects of too much screen time, digital detox tips, work-life balance and mindfulness.
The Importance of Belonging
A sense of belonging is more than just being acquainted with others; it’s about feeling accepted, supported, and connected to a group. Whether it’s your family, friends, workplace, or community, this innate need to affiliate with others plays a significant role in our lives. There are many reasons why having a sense of belonging matters:
- Emotional wellbeing and happiness - Research has shown that people who feel a strong sense of belonging tend to be happier and more satisfied with their lives
- Physical and mental health benefits - Belonging has tangible effects on our health, such as:
- Reduced Stress - Social ties act as protective factors, helping us manage stress more effectively
- Longevity - Studies suggest that people with strong social connections tend to live longer. Having a sense of belonging contributes to overall well-being and even impacts our lifespan
- Mental Health - A lack of belonging has been associated with mental health issues such as anxiety, depression, and loneliness. Conversely, feeling connected can alleviate these struggles
- Motivation and engagement – feeling like we belong fuels our motivation. When we feel like we are part of a group, we’re more likely to engage in activities, contribute, and work toward shared goals.
- Identity and self-worth - Belonging helps shape our identity. We define ourselves partly through our affiliations—with our culture, religion, hobbies, or social circles. When we belong, we feel validated, seen, and valued.
- Overcoming painful emotions – when life throws curveballs—loss, rejection, heartache. Having a sense of belonging acts as a buffer. It can remind us that we’re not alone in our struggles.
Here are some ways to foster a sense of belonging:
- Join communities and groups
- Seek out clubs, organisations, or online communities that align with your interests. Being part of a group provides a sense of shared purpose.
- Attend social events
- Participate in gatherings, workshops, or social events. These interactions allow you to connect with others, share experiences, and build relationships.
- Be open and approachable
- Smile, make eye contact, and be receptive to conversations. Approach others with kindness and genuine interest. Sometimes, a simple “hello” can lead to meaningful connections.
- Volunteer or contribute
- Contributing to a cause or volunteering your time creates a sense of purpose. It also connects you with like-minded individuals who share your values.
- Practice active listening
- When you engage in conversations, truly listen to others. Show empathy and validate their experiences. Feeling heard and understood strengthens bonds.
- Share personal stories
- Vulnerability fosters connection. Share your experiences, challenges, and triumphs. Others will relate, and you’ll find common ground.
- Celebrate traditions and rituals
- Participate in cultural or family traditions. These rituals create a sense of continuity and belonging.
- Create inclusive spaces
- Be mindful of inclusivity. Ensure that everyone feels welcome and respected. Celebrate diversity and appreciate different perspectives.
- Reach out to others
- Initiate conversations, invite people for coffee, or organise outings. Sometimes, taking the first step can lead to lasting friendships.
- Be patient and persistent
- Building connections takes time. Be patient and persistent.
International Day for the Elimination Racial Discrimination, also known as Harmony Day – 18-24 March 2024
Harmony Day/Week is about inclusiveness, respect and belonging for all Australians, regardless of cultural or linguistic background, united by a set of core Australian values.
It is a time to celebrate Australian multiculturalism, and the successful integration of migrants into our community.
Australia is one of the most successful multicultural countries in the world and we should celebrate this and work to maintain it.
Visit the Harmony Week website to learn more about Harmony Week.
Sun Safety and Skin Cancer Awareness
For many Queenslanders, spending time in the sun is intrinsic to the culture and climate. So, it comes as no surprise we have one of the highest rates of skin cancer in the world, with melanoma the most common cancer in young Australians aged 15 to 29.
For best protection, avoid being out in the sun in the middle of the day, when the UV levels are most intense. The Cancer Council recommends a combination of the following sun protection measures when the UV level is 3 or above:
- Slip on some sun-protective clothing that covers as much skin as possible.
- Slop on broad spectrum, water resistant SPF30 (or higher) sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you spend in the sun.
- Slap on a hat – broad brim or legionnaire style to protect your face, head, neck and ears.
- Seek shade.
- Slide on some sunglasses – make sure they meet Australian Standards.
Most skin cancers can be treated successfully if detected early. Therefore, it is important to know your skin and check it regularly to catch any suspicious lumps or spots as early as possible.
Visit Be SunSmart for more information
Sun Safety Awareness webinar
Presented by UQ Wellness and Bupa, this webinar aims to help participants learn more about skin cancer, sun exposure and making sure to not miss out on the benefits of Vitamin D.
View recorded webinar
Webinar access password: UniQLD123
Access available until Monday 20th May 2024
Useful resources
UV Level app - SunSmart Global UV app
Qld Health Healthflix presents - Sunshine. You do the 5. You Survive.
Cancer Council's skin cancer identification poster
AltiusLife* article - The Silent Killer | Understanding Melanoma
Bupa Tip Sheet - Keeping safe in the sun
*First time AltiusLife users: registration code uqwellness