Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 1 Steps to Better Health and Fitness The importance of Periodic Health Assessments Health Better STEPSTO
2 Why periodic health checks are important Throughout the decades as you age, your health needs will evolve and change. The check-ups you need to get, and the preventative measures you should take to support your health and wellbeing will vary depending on your life decade. We know that good physical and mental health is essential to ensuring your safety, that of your colleagues, and the community. In this booklet, information on general health tips and check-ups has been collated and focuses on each decade of your life to ensure information is relevant to your life stage. We all have a role to play driving the cultural changes that make for healthy workplaces including an individual responsibility to look after ourselves and each other. Prevention and early intervention are crucial to fostering a healthy workforce. Health, Safety and Wellbeing Command have further resources and great people available who can help guide you on your path to better health and fitness. This booklet contains general information about health checks and should not be used as a substitute for professional medical advice. You should consult your GP to discuss the health screening and check-ups that are suitable for you and your current health status. If you don’t have a GP this is the first step you should take to take charge of your own health and wellbeing. Use the QR code to help you find a GP.
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 3 Contents Why Periodic Health Checks are Important 2 A Message from the Commissioner 5 NSWPF periodic health assessment 6 Health in your 20s 8 Health in your 30s 12 Health in your 40s 16 Health in your 50s 20 Health in your 60s 24 Six Ways to Improve your Wellbeing 28 Steps to better health and fitness 30 NSWPF Support Services 32 External Support Services 34
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Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 5 A Message from the Commissioner We will always put our people first and our people need to know that they are the most important asset that this organisation has. NSW Police Force is committed to optimising the health and wellbeing of all employees working across the organisation. We know that your physical and mental health is essential to ensuring your safety and that of your fellow colleagues. Our people work hard to protect the safety and security of our community and visitors to our great state. We do this 24/7, 365 days a year across all metropolitan, regional, and remote areas. With shift work and sedentary work comes an increased risk of developing chronic illness, making it even more important to take a proactive approach to regular health checks. This booklet has been developed to promote self-awareness for various health challenges that will inevitably arise as we age. Through the practice of self-care and awareness, the likelihood of recognising that you’re about to reach that point where you really need a little more support increases. I encourage you to find a GP that you can maintain a good relationship with and feel comfortable discussing any health concerns you may have. We must all make our own health and wellbeing a priority. Karen Webb APM
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 6 NSWPF Periodic Health Assessment What is it? The Steps to Better Health and Fitness initiative is a crucial component of the PULSE Program that allows all NSWPF employees to take control of their health and fitness through a periodic health assessment (PHA). The PHA is comprised of a health check (Your Health Check) and a Functional Movement Screen (FMS). The health check will be conducted by one of the nurses from the Health Performance Unit attached to Health, Safety and Wellbeing Command. The FMS will be conducted by one of your local Physical Training Instructors (PTIs). Please see pages 30-31 of this booklet for more information on the Steps to Better Health and Fitness initiative. How do I request and book in for a PHA? To arrange to have a nurse attend your PAC, PD or Command to conduct Periodic Health Assessments please use the Request Periodic Health Assessments form within BluePortal. This should be actioned by your Education Development Officer (EDO) or Region Training Coordinator (RTC). In BluePortal, either navigate to Request Services / Human Resources / Health & Safety / Request Periodic Health Assessments, or type a keyword into the ‘How can we help’ search box (e.g. Health, or Assessment, or Periodic). To book yourself in for a Periodic Health Assessment when a nurse visit has already been arranged, go to the Book Periodic Health Assessment form within BluePortal.
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20s Your 20s are a great time to establish positive health habits that support your day-to-day routine as a NSW Police Force employee. Your choices in this period of your life will not only keep you looking and feeling good but can help prevent health issues later in life. It is important to prioritise social connections to maintain a healthy work/ life balance. 8 Health in your
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 9 Health in your 20s DIY tips for a healthy 20s lifestyle • Maintain a healthy weight through a healthy balanced diet and keeping active • Foster a good work-life balance by maintaining and building social connections • Consume alcohol within the Australian Guidelines • Take a functional movement screen (FMS) with your local PTI • Book in for Your Health Check with one of the NSWPF occupational health nurses • Periodically review where you are at with your mental health by using an app such as HeadGear by Black Dog Institute or NSWPF eWellCheck • Engage in self-care such as mindfulness, sleep hygiene and participate in hobbies • Keep active; engage in some form of activity such as yoga, resistance training, or walking • Quit smoking or vaping for long term health benefits (Quit Line 13 78 48) • Practice safe sex • Be sun smart to avoid skin cancers and pre-mature ageing • Assess your screen time and set limits on usage of devices • Monitor your mental health; utilise the available support services such as EAP, a NSWPF mental health clinician, NSWPF treating psychologist, or alternatively talk to your GP about a Mental Health Treatment Plan and referral to a psychologist. The NSWPF Early Access Treatment Initiative (EATI) covers the out-of-pocket cost between the Medicare rebate and an allied health professional fee Advice for females Be Breast Aware, feel for abnormalities regularly and know the risk factors. Advice for males Self-check for testicular cancer regularly, especially if you have any of the risk factors.
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 10 Your Health through the Decades Recommended check-ups and screenings in your 20s • Weight and waist measurement check • Regular skin cancer screening • Regular blood pressure, cholesterol, and blood glucose checks • Sexual health test if sexually active • Talk about any emotional concerns with your GP e.g., anxiety, stress, and depression • Family history check • Vaccinations as recommended • A dental check-up as often as advised by your dentist • An eye health test as often as advised by your optometrist Recommended for females • A Cervical Screening Test every five years after you turn 25 • Check your breasts for any changes–refer to QR code on page 7 • Preconception planning with your GP when preparing to have a child, and throughout your pregnancy Recommended for males • Expectant fathers should consult their GP about quitting smoking or vaping
BRADLEY LOGUE | 28 years old Constable, Proactive Crime Team, Sydney City Police Area Command Health, to me, encompasses the physical, mental, and social aspects of life. I have discovered that strength training helps me effectively manage life’s stresses, thereby contributing to my overall mental and social well-being. I’ve found that working out before my shift gives me the energy, I need to tackle the day, helping me maintain a consistent routine. A crucial factor, especially when dealing with shift work, is being flexible with your routine. When it comes to fitness, it’s essential to train hard and rest even harder. High quality sleep is a non-negotiable for maintaining good health and promoting effective recovery. REBECCA FRANK | 24 years old Constable, Proactive Crime Team, Eastern Beaches Police Area Command Health and Fitness is a very board and dynamic term, preached on in the workforce, and for good reason! From jumping fences, chasing crooks, and carrying your appointments (yes, 12kgs for 12hours) it’s easy to see why it’s so important. For me, fitness is not just a physical thing but mental thing too. Training has always been an important aspect in my life even before the Force, going back to high school I was often in the local gym. Now I see it as my mental release, a way to clear your mind and just focus on the next rep or the next exercise. It has become invaluable to me being able to leave work at work and take some time for myself. Training for me these days includes a weekly run club, strength and conditioning training as well as some Pilates. All these aspects of training have helped injury prevention, mobility, agility, stamina which all flow back to assisting in being operationally ready! Health in your 20s Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 11
30s For a NSWPF staff member in their 30s, life is an exciting but busy time with competing priorities such as family responsibilities, maintaining social connections, funding your future or advancing your career. Entering this stage of life requires forward planning to ensure your lifestyle can positively impact your health. Health in your 12
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 13 Health in your 30s DIY tips for a healthy 30s lifestyle • A healthy and balanced diet along with keeping active can help you maintain a healthy weight– try group fitness for accountability and motivation • Prioritise social connections for a healthy work/life balance • Consume alcohol within the Australian Guidelines • Take a functional movement screen (FMS) with your local PTI • Book in for Your Health Check with one of the NSWPF occupational health nurses • Periodically review where you are at with your mental health by using an app such as HeadGear by Black Dog Institute or NSWPF eWellCheck • Participate in active hobbies with family or friends • Engage in self-care such as mindfulness and sleep hygiene • Quit smoking or vaping for long term health benefits (Quit Line 13 78 48) • Practice safe sex • Be sun smart to avoid skin cancers and premature ageing • Monitor your mental health; utilise the available support services such as EAP, a NSWPF mental health clinician, NSWPF treating psychologist, or alternatively talk to your GP about a Mental Health Treatment Plan and referral to a psychologist. The NSWPF Early Access Treatment Initiative (EATI) covers the out-of-pocket cost between the Medicare rebate and an allied health professional fee Advice for females Book in a Cervical Screening Test. Regular screening tests are the best way to protect yourself from cervical cancer. Advice for males Self-check for testicular cancer regularly, especially if you have any of the risk factors.
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 14 Your Health through the Decades Recommended check-ups and screenings in your 30s • Weight and waist measurement check • Regular skin cancer screening • Regular blood pressure, blood glucose and cholesterol checks • Sexual health test if sexually active • Talk about any emotional concerns e.g., anxiety, stress, and depression • Family history check • Vaccinations as recommended • A dental check-up as often as advised by your dentist • An eye health test as often as advised by your optometrist Recommended for females • A Cervical Screening Test every five years after you turn 25 • Check your breasts for any changes–refer to QR code on page 7 • Preconception planning with your GP when preparing to have a child, and throughout your pregnancy Recommended for males • Expectant fathers should consult their GP about quitting smoking or vaping
Health in your 30s RENAE POWELL | 39 years old Leading Senior Constable, General Duties, Lake Illawarra Police District I have always been an active person from a young age. I love to play hockey and be part of a team. I love to switch off from work and go out with my hockey mates and my friends. I am a mother to five children, and we are all active playing sports or competing. I have a great community gym where everyone is family and it’s my safe place. I love to box and run I feel being active and having a large friend base helps my mental health and wellbeing. I can switch off and go out without talking Police work. I meal prep and stick to my strict diet during the week. I have trained my body to only eat during day light even when I’m on night shift. I will still enjoy myself on the weekends and have whatever I want as I have worked for it during the week. Sleep is massive and I try to average 9 hours when not on nightshifts. KRISTAN HUTCHINSON | 34 years old Sergeant, Project Officer, Professional Standards Command Maintaining a healthy lifestyle is critically important to me. With young children to chase around, I find it essential to stay in good shape and have the energy to keep up with them. Taking brisk walks before or after work lets me soak in the fresh air and clear my mind. I find immense satisfaction in running events, as they challenge me physically and foster a sense of accomplishment. It’s also important that I nurture my mental wellbeing, I’ve embraced the practice of yoga, which provides me with a sense of inner peace, mindfulness, and stress relief. Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 15
1640s NSWPF employees in their 40s are a valuable asset as they can have life experience that supports the day-to-day activities within the organisation. A demanding decade balancing work and family commitments, there will also be subtle or not so subtle reminders that you are not as young as you used to be. Your metabolism slows down, and it becomes easier to put weight on and harder to lose it. This can be an age of hormonal and metabolic changes that takes time adjusting to but should largely be a time to be celebrated as you reap the rewards for previous hard work. Health in your
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 17 s Health in your 40s DIY tips for a healthy 40s lifestyle • Prioritise a healthy weight. You may have to consider portion sizes more than you used to support metabolic change • Continue to remain active through activities you enjoy with friends–NSWPF Council of Sport • Find that work-life balance with active social activities and non-work-related hobbies • Take a functional movement screen (FMS) with your local PTI • Book in for Your Health Check with one of the NSWPF occupational health nurses • Consume alcohol within the Australian Guidelines • Periodically review where you are at with your mental health by using an app such as HeadGear by Black Dog Institute or NSWPF eWellCheck • Reinforce good sleep practices • Quit smoking or vaping for long term health benefits (Quit Line 13 78 48) • Practice safe sex • Be sun smart to avoid skin cancers and premature ageing • Monitor your mental health; utilise the available support services such as EAP, a NSWPF mental health clinician, NSWPF treating psychologist, or alternatively talk to your GP about a Mental Health Treatment Plan and referral to a psychologist. The NSWPF Early Access Treatment Initiative (EATI) covers the out-of-pocket cost between the Medicare rebate and an allied health professional fee Advice for females Book in a mammogram, the best way to detect breast cancer early, before any symptoms are noticed. Advice for males Book in a prostate examination. Early testing may identify cancers that have the potential to spread to other parts of the body.
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 18 Your Health through the Decades Recommended check-ups and screenings in your 40s Recommended for females • Mammogram for breast cancer, every two years • Check your breasts for any changes–refer to QR code on page 7 • A Cervical Screening Test every five years • Menopause consultation with a bone density screening, especially if there is family history of osteoporosis–refer to QR code on page 19 • Preconception planning with your GP when preparing to have a child, and throughout your pregnancy Recommended for males • Prostate examination with a prostate history check • Expectant fathers should consult with their GP about quitting smoking and vaping • Weight and waist measurement check • Regular skin cancer screening • Regular blood pressure, blood glucose and cholesterol checks • Sexual health test if sexually active • Talk about any emotional concerns e.g., anxiety, stress, and depression • Family history check • Vaccinations as recommended • A dental check-up as often as advised by your dentist • An eye health test as often as advised by your optometrist • Diabetes and cardiovascular check • Consult a medical professional for signs of burn out and accumulated stress • Blood tests for kidney and liver function and iron levels
SUSAN HUGGINS | 49 years old Sergeant, Supervisor, Lake Illawarra Police District A breast cancer diagnosis in my early 40s was the trigger for me to overhaul my lifestyle. I now enjoy a fresh, clean, high protein and low carb diet. It can be difficult when juggling with family life and shift work, but I find planning and meal prep really helps. You would never catch me at the gym, but I regularly walk, kayak, and have a newfound love of running. I stay focused and inspired by my friends, family, online communities and being a positive role model for my teenage daughter. I am really enjoying my new and improved lifestyle and the benefits it has on both my physical and mental health. It also means I can enjoy the occasional cheese platter and good champagne with friends’ guilt free! JOHN MAGGS | 48 years old Senior Constable, Trail Bike Unit, Illawarra Police Rescue, General Duties, Wollongong Police District Growing I up had a love for sport, and by that, I mean any kind. I loved the challenge that comes with competition regardless of the sport I was involved with. I enjoyed all of them from surfing to athletics to cricket etc & threw in some regular gym work to try and impress the ladies. With all this activity in my younger years I think this set me up with a good level of fitness which helped me into my later years and maintaining health as I got older. Regular sport has become much harder with working and family life, and at 48 years old everything feels more like maintenance. My only regular sport now being golf with some walking and gym work to try and keeps the body moving as it should. I still have my required work fitness requirements which helps motivated to stay strong. For me regular physical activity is the key to everything. Health in your 40s Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 19
50s NSWPF employees in this decade are a wealth of knowledge and full of life experiences. If you have developed any unhealthy habits, it is never too late to turn a new page and change your habits. As your family become more independent, you may have more time to focus on health and the things that make you happy. Health in your 20
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 21 s Health in your 50s DIY tips for a healthy 50s lifestyle • Keep active most days of the week–try cycling, a brisk walk or basic resistance training • Quit smoking or vaping (Quit Line 13 78 48) • Maintain a balanced diet • Strike a work-life balance and maintain social connections–link in with NSWPF Council of Sport • Consume alcohol within the Australian Guidelines • Periodically review where you are at with your mental health by using an app such as HeadGear by Black Dog Institute or NSWPF eWellCheck • Engage in self-care such as mindfulness, sleep hygiene and participate in hobbies • Practice safe sex • Be sun smart to avoid skin cancers • Take a functional movement screen (FMS) with your local PTI • Book in for Your Health Check with one of the NSWPF occupational health nurses • Monitor your mental health; utilise the available support services such as EAP, a NSWPF mental health clinician, NSWPF treating psychologist, or alternatively talk to your GP about a Mental Health Treatment Plan and referral to a psychologist. The NSWPF Early Access Treatment Initiative (EATI) covers the out-of-pocket cost between the Medicare rebate and an allied health professional fee Advice for females Tools and resources to learn more about perimenopause and menopause. Advice for everyone Get a Bowel Screening Test. Find out how to do the home test kit and understand what your test results mean.
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 22 Your Health through the Decades Recommended check-ups and screenings in your 50s Recommended for females • A Cervical Screening Test every five years • Mammogram for breast cancer, every 2 years • Check your breasts for any changes–refer to QR code on page 7 • A doctor consultation about menopause including a referral for a bone density screening, especially if there is family history of osteoporosis–refer to QR code on page 19 Recommended for males • Prostate examination with a prostate history check Health in your50s • Weight and waist measurement check • Regular skin cancer screening • Regular blood pressure, blood glucose and cholesterol checks • Sexual health test if sexually active • Talk about any emotional concerns e.g., anxiety, stress, and depression • Family history check • Vaccinations as recommended • A dental check-up as often as advised by your dentist • An eye health test as often as advised by your optometrist • Diabetes and cardiovascular check • Consult a medical professional for signs of burn out and accumulated stress • A skin check from your doctor if you notice any changes to your skin, that may indicate skin cancer • Test for bowel cancer, early detection is important, test every two years • Blood tests for kidney and liver function and iron levels
GELINA TALBOT | 52 years old Assistant Commissioner, Transformation Office For me fitness has been a lifelong journey. I value the privilege to live a healthy life and opportunity to explore the boundaries of my own health and wellbeing. I played team sport up until my teenage years and moved into weight training shortly thereafter. I now supplement weight training with other activities such as bush walking, mountain bike riding and indoor wall climbing. These have remained the foundation of my fitness program and as a woman now over fifty, I appreciate the benefits they provide around on-going strength, posture, energy, and functionality. What has changed now I am in my fifties is my focus on prehab, functional movement, and mobility. I enjoy yoga, meditation, and mindfulness, acknowledging their benefit in building mental fortitude, but they remain my greatest challenge due to having ‘monkey’ brain and an inability to stay still for any period. I also love to experiment with food and its effect on my health and wellbeing, whether that is through fasting, being on a keto diet or being vegan. I now recognise the benefits of food choices and listen to my body as to what nutrients it needs at various times. Now that I am in my early fifties, I am grateful that I started my fitness and wellbeing journey early and made it a constant priority in my life. It has enhanced my health and wellbeing, my resilience to life’s endless challenges and enabled me to be prepared for the unique physical challenges that I am now exploring. In summary a life commitment to fitness and wellbeing has enabled me to live my best life and has prepared me for the second half of my life. BRENDAN GORMAN | 51 years old Superintendent, Commander Central West Police District I have over 33yrs policing experience, all general duties in western Sydney, then District Inspector at Coffs Harbour, prior to my current role as Superintendent Commander of Central West PD. I haven’t always maintained a healthy lifestyle and I blamed shift work. However, the birth of my first born, and a photo taken when she was 3 months old was a massive wake up call for me. I was overweight, and unhealthy, and if I continued the path I was on, I feared I would not see my daughter grow up. That was 2006, I was 116kg and my health check at the time had waist measure at 102cm and body fat measure at 125.7. That started my journey for a healthy lifestyle. I didn’t make massive changes, but I started eating well, cutting out the sugary treats, and started to exercise. That exercise has been walking, running, bike riding, triathlons (although I swim like a drowning giraffe) and weight training. I would incorporate healthy choices into my daily life, riding a bicycle to work and even simple things like walking to the shops to get the milk and bread or coffee and leaving the car at home. Often in the city this takes less time than using a car. Within 12 months my weight was down to 90kg, waist measure was 91cm and body fat measure was halved at 67. As I had measured the changes, I now find that I have made it an everyday thing which I incorporate without too much thought. Over the last 15 years, this fitness and lifestyle change has certainly benefited me. I credit the changes I made to my longevity in the NSWPF as well setting me up for a long and healthy life with my family. Exercise has allowed me to make and maintain friendships outside the police, and to build resilience to deal with the many challenges of the job. s Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 23
60s A time to celebrate your career and start planning for life outside the workforce. Good health will allow you to transition into retirement through travel, family and social connections and give you the energy to do all that you want to do in life. You may want to stay connected and active by remaining or joining as a member of a NSW Police Council of Sport Team like the NSW Police Fishing Club, Lawn Balls Club or Golf Club. Whether you are working, planning to retire or retired, your contributions to NSW Police Force are appreciated and valued. Health in your 24
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 25 Health in your 60s DIY tips for a healthy 60s and beyond lifestyle • Eat a wide variety of foods from the five food groups. • Meals with friends and family is social activity you can enjoy with others if possible. Ask for help with shopping or meal preparation if you need it • Prioritise activities that keep your brain active–try Sudoku puzzles, a new language, or cards with friends • Keep active for at least 30 minutes per day by doing lower limb strengthening, weight bearing exercises and balance training to avoid trips and falls • Take a functional movement screen (FMS) with your local PTI • Book in for Your Health Check with one of the NSWPF occupational health nurses • Make socialising a priority as connection and belonging are key to wellbeing in the long term • Consume alcohol within the Australian Guidelines • Periodically review where you are at with your mental health by using an app such as HeadGear by Black Dog Institute or NSWPF eWellCheck • Engage in self-care such as mindfulness, sleep hygiene and participate in hobbies • Quit smoking and vaping (Quit Line 13 78 48) • Be sun smart to avoid skin cancers • Monitor your mental health; utilise the available support services such as EAP, a NSWPF mental health clinician, NSWPF treating psychologist, or alternatively talk to your GP about a Mental Health Treatment Plan and referral to a psychologist. The NSWPF Early Access Treatment Initiative (EATI) covers the out-of-pocket cost between the Medicare rebate and an allied health professional fee Advice for everyone Keep active to prevent falls, move more and age better. Get a Bowel Screening Test. Find out how to do the home test kit and understand what your test results mean. s
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 26 Your Health through the Decades Recommended check-ups and screenings in your 60s and beyond Recommended for Females • A Cervical Screening Test every five years • Mammogram for breast cancer, every two years • Check your breasts for any changes–refer to QR code on page 7 • A GP consultation about menopause including a referral for a bone density screening, especially if there is family history of osteoporosis Recommended for Males • Prostate examination with a prostate history check • Weight and waist measurement check • Regular skin cancer screening • Regular blood pressure, blood glucose and cholesterol checks • Sexual health test if sexually active • Talk about any emotional concerns e.g., anxiety, stress and depression • Family history check • Vaccinations as recommended • A dental check-up as often as advised by your dentist • An eye health test as often as advised by your optometrist • Diabetes and cardiovascular check • Consult a medical professional for signs of burn out and accumulated stress • A skin check from your doctor if you notice any changes to your skin, that may indicate skin cancer • Test for bowel cancer, early detection is important, test every two years • Blood tests for kidney and liver function and iron levels Health in your60s
TIM McDEVITT | 60 years old Police Officer for 41 years, recently retired - GDs, Witness Protection, TOU Throughout my career I tried to maintain a level of health and fitness required of my duties. It was not an easy task whilst performing shift work and trying to maintain family and social lives. Retirement has provided more time for me to focus on rebuilding and maintaining my physical and mental health as well as reconnecting to people and places. The demands in my work and personal lives often meant that I would put off having a health check-up with my G.P, having a skin check, having my eyesight checked and any other ailment that seemed to come with age. A skin check revealed that I had Stage 3A Melanoma Cancer and having my eyes checked indicated that I had the early stages of Glaucoma. If both conditions were not picked up through regular checks the potential outcomes would be blindness or death. Both conditions were managed through surgery and medication, and I live as normal and healthy a life expected for a male of my age. I now enjoy a variety of familiar and some new activities that provide the stimulus for good mental and physical health. In particular, gravel cycling. I set physical goals training for specific events which delivers personal fitness and a sense of achievement. It’s also my “happy place”. Everyone should have and activity that makes them happy and healthy and aim to enjoy their retirement through good health. TAMARA DAVIDSON | 60 years old Senior Constable, General Duties, Lake Illawarra Police District I have always been very active from a very young age. Participating in a number of different sports such as soccer, touch football, netball, tennis, cycling and running. I love all sports. I love running and go for runs most mornings, when my shifts allow, which is something that I have done since my early teens. I am at my happiest when I am exercising. Being a Senior Constable in General Duties, my job can be very stressful at times, and I find that I get a bit of anxiety which mainly hits me in the mornings, that’s when I get myself out of bed and go for a run, this clears my head and makes me feel good. I have always eaten healthy, making my own meals rather than buying takeaway, however I do love chocolate. I have passed this healthy lifestyle onto my four children and now they are doing the same with their children. I love spending time with my seven Grandchildren and fell that my regular exercise and healthy eating has made it easy for me to keep up with them. Living a healthy wellbalanced life from an early age has, I believe, helped me go through menopause with minimal issues. and beyond s Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 27
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 28 Six Ways to Improve your Wellbeing Wellbeing is more than just feeling happy–it is choosing a healthy mind and a healthy body, being prepared for life’s challenges, developing the resilience to cope with tough times but having the energy and self-confidence to make the most of good times. So, what can you do to keep your wellbeing front of mind? Here are the 6 things health experts recommend: Physical health The link between physical and mental health is well known, with a focus on the three fundamentals–exercise, diet, and sleep. Increase your activity, find ways to walk more. When it comes to what we eat, the focus is on balance, variety, and moderation for good gut health. To improve your sleep, develop healthy sleep routines by allowing enough time for 7 or more hours to rest and recover; organise a cool, quiet, and dark room for sleep with minimal screen time or caffeine in the hours leading up to sleep time. Scan the QR code for more information 1 Connections Surrounding yourself with people you trust and spending more time with them is the key to feeling connected and supported. Invest time in developing and maintaining strong connections with your family, friends, and community so you have an abundance of meaningful support when you need it. Scan the QR code for more information 2
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 29 Relaxation and mindfulness Why do we need to use relaxation techniques? Imagine if you were constantly in a state of alert: the ‘Fight and Flight’ response which is so useful when faced with any threat, challenge, or demand means a rapid heartbeat, shallow breathing, tense muscles, and systems such as digestion, immune and reproduction are turned off–a recipe for ill health! Relaxation and taking long deep breaths will activate your “Rest and Digest” response and return your equilibrium. Use strategies like mindfulness to focus on the present: take a moment throughout your day to stop and look around, notice things around you, what you see, hear and smell, while concentrating on your breathing-breathing slowly and calmly, breathing in, and breathing out. Scan the QR code for more information 5 Seeking help When your usual coping strategies aren’t working, or when your health, social life, or work are impacted with problem symptoms that last, it’s time to seek some support and professional advice. Utilise the available internal support services such as EAP, Peer Support Officers, NSWPF Mental Health Clinicians or a RECON psychologist. Also, your GP can help with a mental health care plan which will allow you access to 10 sessions with a mental health professional each calendar year. This is completely confidential and conducted outside of work. The new PULSE program–Early Access Treatment Initiative (EATI) pays any gap if fees not covered by Medicare. Getting help early on to avoid further decline in your health and wellbeing is important. Scan the QR code for more information 6 Reframing Our perception of an event influences our response to that situation. In other words, how we interpret and think about what is going on, and our feelings about that, directly influence our behaviour. The thoughts are often automatic so the first step in managing uncomfortable or unhelpful thoughts is learning to recognise our negative ‘self-talk’ and then challenge these to provide a more balanced, helpful thought and create necessary behaviour change. Scan the QR code for more information 3 Positive activities Develop a good work/life balance by setting clear boundaries to leave work at work and scheduling time for healthy pursuits. Individuals who engage more often in activities that are positive and enjoyable have been shown to have greater resilience and improved physical and mental wellbeing. Schedule time to pursue your favourite interests or try something new to increase your sense of self-worth and overall life satisfaction. Scan the QR code for more information 4
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 30 Steps to Better Health and Fitness NSWPF/2023/17093 STEPS TO BETTER HEALTH AND FITNESS WHAT IS A HEALTH CHECK? • Finger prick blood test for: —Random blood sugar level —Cholesterol (i.e. Fat in your blood) —HDL “good cholesterol/fat”: has protective effect in arteries and heart health. • Diabetes Risk Score: assesses your risk of developing type 2 diabetes within the next 5 years using lifestyle and personal history. • Blood Pressure YOUR HEALTH CHECK CYCLE Nurse conducts YHC GP/Support service engaged Health Coaching provided Referral to GP/Support Service Nurse check in @ 3 months Follow up assessment @ 12 months WHY YOU NEED A HEALTH CHECK? • Increased waist circumference is due to increase in abdominal fat and is directly linked with increased risk of heart disease, high blood pressure, type 2 diabetes and some cancers • Prolonged uncontrolled high blood pressure is directly linked to increased risk of heart attack and stroke • Prolonged uncontrolled High Cholesterol can narrow arteries which is linked to heart disease and stroke • Type 2 diabetes CAN be avoided with lifestyle changes (e.g. weight-loss, dietary strategies and exercise)
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 31 5 Leg Raising 6 Push-Up 7 Rotary Stability 1 Squatting 2 Stepping 3 Lunging 4 Reaching Benefits of a Functional Movement Screen • Discover Imbalances • Learn Corrective Exercises to Target Weaknesses • Minimize Risk of Injury • Establish Baseline to Measure Progress STEPS TO BETTER HEALTH AND FITNESS NSWPF/2023/17093
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 32 NSWPF Support Services NSW Police Force has a variety of health and wellbeing support services and initiatives available to all employees to enhance your wellbeing be it social, physical, psychological, or spiritual. Try not to wait until you are in dire need of support, be proactive, find what works for you and prioritise your health and wellbeing today. Employee Assistance Program Incident Support Mental Health Clinicians (MHCs) A comprehensive support and counselling service tailored to common work and personal issues. Call 1300 667 197 Incident Support is a 24/7 psychological first aid service that supports NSWPF employees in work-related potentially traumatic events or critical incidents. Call number 1300 667 197 and advise that Incident Support is required. Mental Health Clinicians are specialists focused on enhancing employee wellbeing by providing support, advice and guidance to improve psychological wellbeing of individuals and commands. Contact HSW-MHSUPPORT@ police.nsw.gov.au (#HSW-MHSUPPORT) Early Access Treatment Initiative (EATI) eWellCheck Family Support Coordinator EATI offers employees the opportunity to access external psychological support and covers any “gap fees” not covered by Medicare when receiving care under a mental health treatment plan For further details go to the PCC intranet PULSE page or email HSW-EATI@police.nsw.gov. au (#HSW-EATI) A confidential, voluntary online eWellCheck service developed to help employees assess their current level of wellbeing and guide them to appropriate support services and treatment options to maintain or regain good mental health. Provides emotional support, guidance and resources to employees and their immediate family. Family Support facilitates connections with counselling services. Email: HSW-familysupport@ police.nsw.gov.au (#HSW-FAMILYSUPPORT) Phone: 1800 043 040 NSWPF Physical Training Instructors Functional Movement Screen (FMS) Remote Fitness Program Ask your local PTI for a Functional Movement Screen (FMS) and exercise program. For enquiries contact the Health Performance team at HSW-PTI@police.nsw.gov.au (#HSW-PTI) A simple 10-minute test that all NSWPF employees can take with the help of their local PTI. The FMS involves seven simple movement-based assessments to test your mobility, flexibility and stability to identify any weakness and learn corrective exercises. A fitness program created by NSW PTIs that can be accessed via the People & Capability Command intranet with links to YouTube videos. Contact PCC-PTI@police.nsw.gov.au (#PCC-PTI)
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 33 NSWPF Treatment and Recovery NSWPF Chaplaincy Fitness Passport Multi-disciplinary team incorporating strength and conditioning, physiotherapy and psychology, dedicated to the rehab and health care of NSWPF officers and employees. For enquiries contact: HSW-recon@police.nsw.gov.au (#HSW-RECON) or phone 02 9265 456 Provides psychological first aid as well as pastoral and spiritual support. Email: hswseniorchaplains@ police.nsw.gov.au (#HSWSENIORCHAPLAINS) Gain access to a wide variety of gym facilities and pools at a discounted rate. For enquiries contact NSWPoliceForce@ fitnesspassport.com.au NSW Police Council of Sport NSWPF Peer Support Officers Perimenopause and menopause information hub Participating in sport supports both physical and psychological wellbeing, improves fitness, motivation and team building. It is an opportunity to connect, build strong friendships and incorporate fitness into your daily activities and have some fun on the way. Scan the QR code and visit the website to make an enquiry or email nswpcos@ police.nsw.gov.au (#NSWPCOS) Access to colleagues who have volunteered to be someone you can turn to for support. Our PSO’s listen to your concerns and help connect you to appropriate support and assistance if needed. For enquiries contact HSW-PSO@police.nsw.gov.au (#HSW-PSO) Provides a variety of resources including links to a checklist, factsheets, webinar and podcasts with information on perimenopause and menopause. Available on the NSWPF intranet. Your Health Check Eat Smart Welfare Support Program We have in-house NSWPF nurses dedicated to the healthcare of our workforce. One of the services they provide includes a 15-minute voluntary health assessment testing your glucose and cholesterol levels, blood pressure, risk of diabetes and waist circumference. For enquiries email YOURHEALTHCHECK@ police.nsw.gov.au (#YOURHEALTHCHECK) The Eat Smart program is relevant to everyone irrespective of their age or fitness level. Designed by dietitians, the program provides practical information to inform you of smarter food choices and inspire positive diet and lifestyle changes. Dependant on your health risks you may be referred by our nurses to the NSWPF dietitian for some short-term support. Look for Eat Smart on the intranet. Relevant to all NSWPF employees, providing information on best practice welfare support for an injured employee. Search ‘Welfare Support Program’ on the PCC intranet. For further information contact HSW-InjuryClaims@police.nsw. gov.au (#HSW-InjuryClaims) Career Transition Unit NSWPF Wellbeing Support Services We have a team dedicated to improving the experiences of injured officers and employees exiting the organisation. Providing vocational counselling, assistance on identifying your transferable skills and access to training and work trials. Contact: HSW-CAREERTRANSITION@police.nsw.gov.au (#HSW-CAREERTRANSITION) For information about NSWPF wellbeing support services, scan the QR code
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 34 External Support Services Health coaching Get Healthy Service The Get Healthy program can support you to get healthy and stay active. 1300 806 258 Mental health support Beyond Blue Supporting you in your mental health journey. 1300 224 636 Lifeline 24-hour crisis support and suicide prevention services. 13 11 14 Black Dog Institute Free and confidential mental health support for current serving and retired emergency service workers and volunteers. Phone: (02) 8627 3314 between 9am-5pm HeadGear The fitness app for your mental health by Black Dog Institute. Head to Health Head to health is a free confidential service from the Australian Government. It connects you with the help, support and resources to keep you mentally healthy. Mental Health Services and Support Contact List
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 35 Other health information Health Direct 1800 022 222 Healthy Male Australian Men’s Health Forum Family Planning NSW 1300 658 886 Cancer Council 131120 Breast Screen Australia 13 20 50 Cervical Screening Program 1800 627 701 AMS – Australasian Menopause Society Heart Age Calculator The Heart Foundation provides an online tool to provide your estimated heart age Diabetes Australia 1800 177 055 Find out your risk of developing type 2 diabetes with Diabetes Australia risk calculator Alcohol, tobacco and drug resources Quitline 13 78 48 Australian guidelines to reduce health risks from drinking alcohol Alcohol and Drug Information Service 1800 250 015
Steps to Better Health and Fitness | The Importance of Periodic Health Assessments 36 Acknowledgement NSW Police Force would like to acknowledge and thank NSW Ambulance for the provision of their health resource ‘Thriving through the Decades’, contributing to the development of this booklet. Disclaimer The advice in this booklet is general in nature and aims to promote wellbeing, health and fitness. It is not a replacement for professional medical advice, seeking specific advice from your GP will help you achieve better health outcomes based your individual risk factors. Health is a shared responsibility, the most important person to achieving good health, is you. Use this booklet to guide you to take steps to better health and fitness. NSWPF/2024/17550
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