Diet, exercise and maintaining a healthy weight

Maintaining a healthy weight through diet and exercise

Maintaining a healthy weight can be challenging, particularly in the coal mining industry. 87% of NSW coal mine workers are currently overweight or obese, compared to 67% of Australian adults. Eating well and staying active are both important in maintaining a healthy weight and good health.

What are the health risks associated with being overweight?

Being overweight or obese increases the risk of developing a range of health problems including:

• cardiovascular disease, diabetes, obstructive sleep apnoea, stroke, cancer (17 types), arthritis, asthma, musculoskeletal problems, chronic kidney disease, dementia.

Additionally, obesity also has many impacts on the NSW coal mining workforce including:

• Increased rates of injury and illness
• Increased sick leave
• Longer recovery rates
• Decreased productivity

What is a healthy weight?

Body Mass Index
Body mass index (BMI) is used throughout the world to assess body weight.  It indicates whether you are in your ‘healthy weight range’ and whether you may be at an increased risk of developing health problems. BMI is calculated by dividing your weight in kilograms (kg) by the square of your height in metres (m2).

Why is measuring waist circumference also important?
BMI doesn’t take into account any differences between fat and muscle stores, age or gender, which decreases its accuracy in predicting health risk. A waist circumference measurement can give a better indication of fat distribution and risk of chronic disease. Having a high waist measurement means you are at increased risk of developing chronic diseases such as type 2 diabetes and cardiovascular disease.

What is Healthy Eating?

Healthy eating is:

• Eating a variety of foods from each of the 5 food groups each day, in the recommended amounts
• The five food groups are shown in the Australian Guide to Healthy Eating (shown and linked)

What are the benefits of healthy eating

Healthy eating helps you stay healthy by providing enough energy and nutrients for your body to:

• stay active
• promote healthy skin, teeth, eyes and help with bone and muscle strength
• boost our immune system
• help with weight control and reduce obesity risk
• reduce the risk of other diet-related health problems such as high cholesterol, high blood pressure, heart disease, diabetes and some types of cancers.
• boost mood and mental health
• improve sleep quality

How can I eat more healthily?

Maintaining a healthy diet as a coal mine worker can be challenging, with the influence of shift work and rotating rosters, but is achievable with the right knowledge and preparation.

Generally, to maintain a healthy diet we should:

• Eat more fruits and vegetables, wholegrain breads and cereals, reduced fat milk, yoghurt and cheese and lean meats (including fish and chicken), eggs, beans, nuts and seeds
• Eat less foods that are high in saturated fat including pies, pizza, burgers and fried food, biscuits, cakes, pastries, and processed meat.  Eating less sugary foods and drinks (lollies, soft drinks, energy drinks) and limiting alcohol.

Getting enough exercise as a coal mine worker can be challenging

From 12-hour shifts and limited daylight to rotating rosters and family obligations, these daily realities for workers can make it seem like it’s too difficult to become more active.

However, incorporating small, manageable increases of physical activity into your routine is achievable and has important health benefits:

Benefits of Exercise

The benefits of regular physical activity go beyond weight control and include:

• more energy
• improved fitness
• better sleep
• reduced tension and stress
• improved mood
• lower risk of heart disease
• stroke and high blood pressure
• reduced risk of developing type 2 diabetes and some cancers
• promoting healthy bones, muscles and joints and reduced risk of injury.

How much Exercise should I be doing?

The Australian Physical Activity and Sedentary Behaviour Guidelines recommend:

• Adults should be active on most days, preferably every day each week.
• Each week, adults should accumulate either:
  • 2.5 to 5 hours of moderate-intensity physical activity – such as a brisk walk, golf, mowing the lawn or swimming
  • 1.25 to 2.5 hours of vigorous-intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball
• OR an equivalent combination of moderate and vigorous activities.
• Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can include: push-ups, pull-ups, squats or lunges
• lifting weights, household tasks that involve lifting, carrying or digging.
• Limit Sedentary behaviour
  • Minimise the amount of time spent in prolonged sitting.
  • Break up long periods of sitting as often as possible.

If new to exercise, start with just a few minutes of exercise each day and gradually work up to 30-60 minutes each session.

How can I become more active?

There are many ways you can incorporate more physical activity into your day.

Start Small: begin with manageable amounts of physical activity to ease into a more active lifestyle. This could be as simple as taking a walk around the block, or parking your car further away to walk further to your destination.

Gradually increase activity: once a small activity becomes a routine, gradually increase the duration or intensity of physical activities.

Other ideas include:

• Consider riding your bike or walking for short trips instead of driving
• Use the stairs instead of a lift or escalator
• On your days off get involved in physical activities you enjoy, such as swimming, cycling, or playing footy – aim to keep the routine engaging and fun.
• Get creative: choose exercises that can be done both indoors and outdoors to adapt to changeable conditions like weather and daylight savings.
• Work out for free: for those with busy schedules, YouTube workouts are a handy option that doesn’t require travel or much preparation and can be completed quickly, to fit into an already full day.

Remember…Doing any physical activity is better than none. Start slowly and try and build up to the recommended amount.

For other tips and ideas

• Physical activity and sedentary behaviour guidelines
• AH CV fitness flyer

What programs and services are available to me?

The Healthy Weight Initiative

This is a personalised, 12-session, healthy lifestyle program run by Coal Services Allied Health staff designed to help people lose weight and improve their health. Both face-to-face and online telehealth appointments are available. Learn more.

Toolbox talks

CS Health can provide onsite workplace education on nutrition and physical activity. Learn more.

NSW Health Get Healthy Service

This is a free telephone and online health coaching service that supports people to reach their health goals. You can do the program from home, at a time that suits you. Visit Get Healthy NSW or call 1300 806 258 join.