I'm Dr Nick Gilson from the School of Human Movement and Nutrition Sciences at the University
of Queensland.
In this series of short videos we'll be introducing the concept of energy balance and looking
at how workers in the manufacturing, construction, resource and transport industries can improve
their health by making small changes in the way they work.
Energy balance is the difference between how much energy we take in through food and drink
and the energy we use when we move.
Balancing the energy scales can help achieve a healthy body weight, lower the chances of
developing problems such as heart disease and diabetes and improve how we deal with
fatigue and stress.
Managing energy balance and work can be difficult because work commitments and time pressures
often lead to inactivity and a poor diet.
But the good news is that energy and balance and weight gain aren't inevitable consequences
of the work you do.
Making the right lifestyle choices can balance the energy scales and make a real lasting
difference to your health.
Being aware of how much time you spend moving and what you eat and drink are the first steps
towards making healthier choices.
Before making any changes self monitoring can help you become aware of the types of
choices you're already making.
Health apps can help with this or you can simply make a written note of your daily activity
and what you eat and drink during the week.
Once you've built up a picture of your movement and diet choices you're ready to target unhealthy
habits and behaviours.
You don't have to make big changes to make a difference.
In fact big changes are much harder to make and more difficult to maintain.
Small changes that become an important part of your regular work routine are the way to
go.
These types of changes can help you tip the energy scales in your favour.
For example try alternating between sitting and standing during admin tasks or toolbox
meetings.
Changing your body position will active muscles and get your blood flowing.
Also look for opportunities to move whenever you can and gradually increase the amount
of moving you do.
Use a parking space furthest away from the depot entrance.
Find the time to take a 10 minute walk with a mate during a work break or ride your bike
to work once a week.
These are great ways of getting energy expenditure back into your work day.
As well as moving more also think about stretching and toning exercises.
A 30 minute visit to the gym once a week can help you stay trim, strong and flexible.
If the gym doesn't appeal or you don't have time there are other options.
Use the natural environment and your own body weight.
Ten push-ups and 10 leg squats three times each day will give your muscles a good workout.
Good energy balance also means making good choices about the fuel you put in your body.
This is particularly important because it's easier to consume energy than to burn it which
means weight gain can creep up on you.
For example you'd need to run 30 minutes non stop to burn off a full sugar can of soft
drink.
Manage the energy you take in by avoiding fried, processed foods high in fatty sugar.
Choose fresh food and lower fat sugar options rich in vitamins, minerals and fibre.
If it's difficult to find healthy food at work take control of what you eat by preparing
your own meal.
Home made sandwiches, salads or a cooked meal of lean meat and steamed vegetables are good
choices.
For work snacks think fruit or mixed raw nuts to give you a boost rather than chocolate
or chips.
Finally drink plenty of water and stay hydrated.
Avoid energy or sports drinks and high sugar soft drinks.
Use low fat rather than full fat milk and try not to put sugar in your tea and coffee.
Good energy balance is your choice.
Be aware of how much you move and what you eat and drink.
Move more.
Choose food and drinks low in fat and sugar.
In our next videos we'll hear from companies and workers from your industry on how they
are making the right choices for healthy energy balance.