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If you’re wondering how to improve your mental health at work, you’re certainly not alone.
Here are three simple ways you can do it.
- Don’t take on too much work
One sure-fire way to get burned out and stressed is to take on too much work. Don’t set unrealistic goals for yourself, and don’t let others do it either.
If your boss is giving you too much work, set aside a time to talk calmly with them about it, clearly outlining why it’s too much. Don’t suffer in silence. If you do, your mental health will inevitably suffer too.
- Take regular breaks
Taking regular short-term breaks from work is important. This includes making sure that you take a lunch break each day, as well as a morning or afternoon coffee break. If you’re working night shifts, taking regular short breaks is just as important. Breaks helps to improve your concentration levels so that you can maintain (or even increase) your productivity.
It’s also important to take holidays at least once a year so that you can freshen up. Working long hours and working without breaks can negatively affect your mental health.
- Make sure you’re getting enough sleep at home
Don’t turn up for work tired. Make sure you’re getting enough sleep so that you’re ready to face your job each day or night. Sleep and mental health are closely linked. Poor sleeping patterns can affect your mental health and vice versa.
The importance of work/life balance
It’s also important to look after your mental health outside of work. Ways that you can do this include making sure that you set regular time aside for:
- exercise (a healthy body can lead to a healthy mind), and
- catching up with friends, family, or both. It’s important to stay connected, especially after the strict coronavirus restrictions we were all recently forced to experience.
Do mental health apps work?
There’s a huge range of mental health apps available these days, but many aren’t based on any scientific evidence. You should avoid those ones because they’ll be unlikely to give you the boost you need. You’ll also probably be wasting your money if you get them.
A recent Harvard study showed that some scientifically-based apps can be effective however in boosting your mental health. Those apps include:
- and Happify.
However, it’s important to understand that if you’re experiencing serious mental health issues, even an evidence-based app is unlikely to be enough to help you. You should speak to a doctor about it, who will probably refer you to a specialist mental health practitioner to get the help you need.
How we can help
At Searipple Village in Karratha, we can help you to maintain your mental health after a hard day or night’s work. We have great accommodation, two fully equipped gyms, two pools and a licensed social hub where you can relax and unwind. We’re also just a short stroll from the beach next door!
Staying fit after you turn 40 is important. Research has shown that maintaining or increasing your fitness level later in life helps to reduce your risk of developing cardiovascular disease and cancer.
How many times a week should I exercise?
If you haven’t exercised for a while (or ever), it’s best to easy your way into it so that your muscles and joints get used to it. Exercise in short bursts and gradually increase both the length and intensity of your sessions. Make sure you stretch before you start to avoid injury.
You should try and exercise up to 5 times a week and aim to be getting at least 150 minutes of moderate to vigorous-level activity. This could include doing alternate activities on different days, such as:
- gym workouts, and
- running or fast-paced walking.
The gym sessions will help you to strengthen your major muscle groups. For variety, alternate your sessions between strength sessions and doing high repetitions of light weights or high-intensity interval training (HIIT) sessions.
Aim to do at least 100 steps per minute for 30 minutes when you’re running or doing fast-paced walking. This will help to get your heart rate up and boost your overall fitness level.
In addition to the physical benefits, exercise can boost your mental health as well. For example, by:
- reducing your stress levels, and
- improving the quality of your sleep.
How to keep motivated to exercise
Staying motivated to keep your exercise program going is just as important as starting it. One of the best ways to stay motivated is to set yourself realistic goals for improvement and to reward yourself when you achieve a goal.
For example, realistic exercise goals could be:
- increasing the number of reps you can do of specific gym exercises,
- increasing the distance or speed that you run or walk, or
- losing a specific amount of weight.
Other great ways to stay motivated to exercise are to:
- do physical activities that you enjoy, and
- to train with a friend. Your friend will provide you with company and you can also help to keep each other accountable for your exercise program.
Don’t forget your diet
If you want to stay or get healthy, it’s important to eat healthy as well as to exercise. Don’t undo all your good exercise work by eating poorly. Of course, you can always reward yourself with a ‘cheat meal’ every week if you hit your exercise goal.
Eat in moderation, and try to eat something from each of the five basic food groups each day:
- grains and cereals,
- lean meat, poultry, fish and eggs,
- cheese and yoghurt
If you do, you’ll be eating a balanced diet to complement your exercise routine. And of course, it’s also important to drink alcohol in moderation as well. Current government health guidelines recommend you drinking no more than 4 standard drinks per day and no more than 10 per week.
How we can help
At Searipple Village in Karratha, we can help you to stay fit and healthy while you’re staying with us. We don’t just have great accommodation. We also have an on-site gym and plenty of healthy food options in our dining facilities.
It’s important to eat well to stay healthy. That can be a challenge in today’s fast-paced world, especially if you’re working remotely. But it’s not impossible if you know what foods to eat regularly, and which ones to cut back on or avoid altogether.
Here’s our good to what to eat and meal prepping for work, as well as healthy snacks that are much better alternatives than junk food.
What to eat daily to stay healthy
According to the Australian government’s Guide to Healthy Eating, you should eat from the following five food groups each day:
- grains and cereals
- lean meat, poultry, fish, eggs, tofu, nuts and seeds
- cheese and yoghurt.
Each of these five food groups has important nutrients that you need to stay healthy, like vitamins, minerals, fibre, protein and calcium.
The amount of each food group that you need varies depending on factors such as your age, gender and how active you are. The recommended amounts for the average adult are outlined below.
- vegetables (2.5-3 cups per day)
- fruit (2 pieces per day)
- grains or cereals (1.5-3 cups per day)
- lean meat, poultry, fish, eggs, tofu, nuts or seeds (130-195 grams of red meat,
or 160-240 grams of poultry, or 200-300 grams of fish, or 2 eggs, or 170
grams of tofu, or 30 grams of nuts or seeds)
- cheese or yoghurt (5 to 8 slices of cheese or 200 grams of yoghurt).
Meal prep for work
The best way to ensure you eat healthy is to prepare your own quick and easy meals that contain the recommended amounts of each of the five food groups. Plan your shopping and stock up on everything you’ll need each week. Then set aside a time each day to prepare everything so it’s ready to take with you. Focus on simple meals and recipes so that your preparation doesn’t become a chore.
Healthy snacks to eat rather than junk food
There are plenty of healthy alternatives to junk food. For example:
- fruit muffins or slices,
- raisin or fruit toast,
- and rice crackers.
How you can eat healthy at Searipple Village
At Searipple Village in Karratha, there are plenty of ways that you can eat healthy while you’re staying with us. We have healthy salad food available onsite at Denison’s Takeaway, as well as a range of healthy options on the menu at Tate’s Restaurant.
There are also plenty of options for you to exercise, which is another important way to stay healthy. We’re located just 3.2 kilometres from the City Centre, but a walk there and back will get you to 80% of your daily steps target! We’re also next to the beach if you’d prefer a scenic walk, and we have two onsite gyms where you can work out if you want as well.
And of course, we have plenty of space for you to unwind and relax too, with great rooms and a licensed social hub. After all, life is a balance!
We’re just a 20-minute drive from the Karratha Airport and very popular with FIFO workers.
More and more people these days are monitoring how far they move each day, thanks to wearable devices like Fitbits and Apple Watches. They allow you to do things like count the number of steps that you take each day, and many health and fitness enthusiasts set themselves daily targets.
You might be wondering:
· how many steps you need to take each day to stay fit,
· how to stay fit without running, and
· how far you should walk each day to keep fit.
Read on to find out!
How many steps you need to take each day to stay fit
A recent Australian study found that people who take 10,000 or more steps a day have a 46% lower risk of early death due to heart disease, diabetes and cancer. People with higher daily step counts also spend less time in hospital. In addition, increasing your step count by 1,000 per day reduces your risk of dying prematurely by 6%.
According to the Australian Health Survey, the average Australian adult takes 7,400 steps per day.
How to stay fit without running
The pace of the steps you take each day also has an impact on the fitness benefits you’ll gain. You don’t necessarily have to run though. If you’re walking briskly, you’re getting a more intense work out than if you’re dawdling.
How far you should walk each day to keep fit
10,000 steps is about 8 kilometres. That will take you about 1 hour and 40 minutes at a moderate walking pace.
How you can achieve your daily step target
You don’t necessarily need to do 8 kilometres all at once. For example, you could combine any walks that you might do to work, the shops or at work throughout your day. This movement helps you to burn calories.
The technical term for burning calories is ‘activity thermogenesis’. You can burn calories whether you’re formally exercising or not. The key thing is regular daily movement to maintain your fitness and health. The acronym ‘NEAT’ has been coined to describe ‘non-exercise activity thermogenesis’, like taking the stairs in a building rather than using a lift.
How we can help you to keep fit and healthy at Searipple Village
At Searipple Village in Karratha, there are plenty of ways that you can conveniently get your daily health and fitness fix. We’re located just 3.2 kilometres from the City Centre, so a walk there and back will get you to 80% of your daily steps target!
We’re also next to the beach if you’d prefer a scenic walk. We have two onsite gyms where you can work out if you want as well.
And of course, we have plenty of space for you to unwind and relax too, with great rooms, a range of dining options and a licensed social hub. After all, life is a balance!
We’re just a 20-minute drive from the Karratha Airport and very popular with FIFO workers.
Karratha, in the heart of the beautiful and rugged Pilbara, is a premier West Australian holiday destination waiting to be explored.
The team at Searipple Village Karratha have got you covered with a selection of some of the best things to do in Karratha during your stay.
Read on to discover what to do in Karratha.
Here are a couple of favourites:
- Staircase to the moon
You’ve heard of a staircase to heaven, but have you ever heard of a staircase to the moon?
One of Karratha’s most famous attractions, staircase to the moon is a natural phenomenon, which creates a stunning illusion caused by the reflection of the full moon on the mudflats at Hearson’s Cove at extremely low tides. Be there between April to October – you have to see it to believe it!
- Yaburara Heritage Trail
Feeling active? Find 30 and soak up picturesque, panoramic Karratha views on a 3.5-kilometre stroll through the Yaburara Heritage Trail.
Feast your eyes on beautiful flora and fauna and even ancient Aboriginal sites including rock carvings and artefact scatters.
Trail maps and further information on associated flora, fauna, geology and indigenous heritage are available from the Karratha Visitor Centre.
- Millstream National Park
Fancy a day trip? Just a 2-hour drive will see you in the heartland of the Yindjibarndi people and a lush oasis of deep gorges and palm-fringed rock pools – now you can’t beat that!
There are plenty more attractions. Visit the Karratha Visitor Centre website to find out more.
Spending the festive season in Karratha this year?
Be sure to check out:
- The Sharpe Avenue Christmas light walk
- Christmas Crafts
- Christmas Carols
A bit arty? You may be surprised to learn that Karratha has an arts precinct – The Red Earth Arts Precinct.
From movies, theatre and art exhibitions, there’s really something for everyone.
One of the most exciting events coming to Karratha is ‘Bennelong by Bangarra’. In a unique Australian dance language, Bennelong celebrates the continuation of life and culture through the power, brilliance and passion of Bangarra’s artists.
Find out more about this fantastic show coming in February 2020 and other upcoming Karratha events.
Searipple Village Facilities
After a hard day’s work on the mine site, you’ll need somewhere to rest your head and rejuvenate for the day ahead.
With an array of facilities, Searipple Village Karratha is the perfect place to do it.
Let’s take a look.
- Licenced Social Hub – relax and unwind, with great food, ambience and ice-cold
- Pool tables – challenge your friends or workmates to a game or two.
- Two fully equipped gyms – get your heart pumping and those muscles strong.
- Day/night hard tennis court – work up a sweat and have some fun with a game of tennis.
- Grass playing field – play a game of touch footy or cricket.
- Swimming pools – keep cool in one of their two swimming pools.
- A range of dining options:
- Tates – traditional buffet service
- Gunners –cooked to order grill and stir fry
- Coromal – dine alfresco in the Beer Garden
Searipple Village in Karratha really has everything you need in one location to help you solve the question: What to do in Karratha?
With so many facilities, comfortable rooms and a location only five minutes from the Karratha City Centre, next to the beach and a 20-minute drive from the airport, what more could you want?
Searipple Village – Your home in the Pilbara
Now that you know what to do in Karratha, are you ready to start exploring?
Contact Searipple Karratha today to experience quality accommodation with great facilities at an affordable price.
If you’re a shift worker or doing FIFO, it’s important to look after your health. Don’t fall into the trap of doing less exercise due to work priorities. Consider the following statistics:
- shift workers have higher rates of obesity (30%) than the general population (24% of men and 23% of women),
- shift workers are more likely to smoke than the general population, and
- shift work has been linked to the development of serious conditions such as cancer and heart disease.
But the good news is that you don’t have to become one of these statistics. Here’s how you can stay fit and healthy while working nights.
1. Make exercise part of your daily routine
There’s no excuse not to exercise and the health benefits are obvious. None of us work 24 hours a day and you should only need around 8 hours of sleep per day.
You need to schedule some time each day or week for physical activity, no matter what it is. You’ll find it easier to find that time if you schedule an activity that you enjoy doing.
Exercising is not only good for your physical health; it helps your mental health as well. That’s because your body releases chemicals called endorphins into your brain. These endorphins can help to relieve stress, boost your mood, and improve your self-esteem. Exercising can also help to improve your sleep patterns, which many shift workers often find challenging.
2. Quit smoking (or don’t start)
Everyone knows that smoking isn’t good for your health, so there’s no reason to do it. Here are just three side effects of smoking:
- it harms nearly every organ in your body,
- it causes cardiovascular disease, and
- it prematurely ages you.
If you already smoke, try quitting (or at least cut back). If you don’t smoke, don’t start and use shift work as an excuse.
3. Make sure you get the right amount of sleep
The right amount of sleep helps to rejuvenate your body so that you can stay fit and healthy. It helps to keep your immune system strong and it’s also good for your mental health.
On the flip side, not enough sleep can affect both your physical and mental health. A lack of sleep has been linked to heart disease, high blood pressure and diabetes. A lack of sleep can also contribute to workplace accidents due to fatigue.
How we can help
Searipple Village in Karratha has everything you need to stay fit and healthy in one convenient location. We have two fully equipped gyms onsite, as well as two pools, a tennis court and grass playing field that’s perfect for a game of touch football or cricket. We have our own Lifestyle Coordinator onsite who can provide exercise and nutrition advice and develop an individual program for you.
We offer a range of accommodation and dining options, and we’re just 20 minutes from Karratha Airport.
Contact us today if you’d like to find out more or make a booking!
March 2016 – Searipple Village recently hosted Matt Bowen (centre of photo), former Kangaroo and Queensland Cowboys Star, together with the West Coast Pirates Futures Rugby League Team during the annual NRL Pilbara Roadshow.
The Pilbara Roadshow seeks to develop local Rugby League through the provision of a series of community events that showcase the game.