Welcome to this month’s wellness focus – Injury prevention.

Whether you work on your feet, in the cab of a machine, at a computer, or getting ready for City2Surf, there are simple things you can do to prevent injury. We seek to educate and enable our people to ensure that they don’t suffer a totally preventable Injury. We have some great information below to help prevent any injuries.

The Push up challenge is underway for the month of June, it's not too late to join up and raise some money and awareness for mental health. See below for more information.

If you haven’t heard already, now you have! The project is sponsoring participation in the upcoming 2023 City2Surf run on August 13. For more information, and to help support your colleagues, see below.

The project will continue to run our free boot camp sessions at Gym707 on Darling Street. See below to book.

Ejaz will be back later in the month for our onsite mental health check in's. To book, see below.

How to prevent injury 

If you’re working in a physical role warming up and stretching before starting your shift plus undertaking some regular strength and mobility training are key pillars of prevention. Check out our latest stretching videos to alleviate back pain partnered with pre-shift stretching on site.

▶️🏃 Back Pain exercises

▶️🏃 Shoulder Pain exercises

▶️🏃 Tennis Elbow/Forearm exercises

Even if your role is desk based an important part of injury prevention is fitness, strength training and stretching which can improve your energy levels, posture, and alleviate tight muscles.
See some strength and stretching videos and check out our fitness resources.

It’s also imperative that your workspace is set up correct especially if you’re working from home. See our working from home set up tips and ergonomic guidelines HERE

If you have any concerns about an injury or how to prevent one from occurring, please contact our Wellbeing Coordinator, Marie Phelan

Wanting to participate in the City2Surf run?

From the densely concentrated skyscrapers to the golden sands and blue water, the Project are supporting a Project team and covering entry fees for the upcoming 2023 City2Surf run on August 13.
Funds will be raised for the Project’s charity of choice, The Harding Miller Education Foundation.

City2Surf is one of the world’s biggest fun runs with 14km of some of Sydney’s most iconic views.   

If you would like to participate, please register here. 

Running tips to get you prepared for City2Surf

Running has many health benefits, such as improving your heart health and mood, and helping you to sleep better. Running for as little as 10 minutes per day can improve your health. It is an affordable and convenient form of exercise.
One of the great things about running is that you can do it any time, almost anywhere and for as long as you like. But for some people, this lack of structure may seem overwhelming. Start by setting goals — begin small and increase your distance or speed gradually. A pedometer (step counter) can help you monitor your progress.

For more information, check out the link Running tips for beginners | healthdirect

Project initiative - Boot camp

Looking for a new fitness challenge? or to meet new people and have more energy for the things you enjoy?... Come along and join us at Gym707 for a fun fitness circuit-based class every TUESDAY.

Our free bootcamp session is available for everyone on the Rozelle Interchange Project. 

When: Every Tuesday 5:30pm - 6:15pm 
Where: Gym707 - 707 Darling Street Rozelle
What to bring: Water bottle, Towel, Awesome enthusiasm 

If you'd like to attend our free bootcamp sessions book in here. Get in quick, there's limited spaces.

Meet our Boot camp Instructor here.

Reminder Discounted Physiotherapy Available

🏃📖 Local Physio Provider - Balmain Sports Medicine Physiotherapy

Special offer for Project employees is $20 off initial physio assessments - mention 'Rozelle interchange' when booking to receive the discount.

Push Up challenge

For the Month of June we will be promoting the Push up challenge on the project to "Push for Better". The aim is to promote awareness for Mental Health through physical fitness and raise some money along the way. If you are interested get a team together and register here.

Understanding the Impacts
📖 Keeping your heart healthy -Discover the impacts of keeping your heart healthy and tips on living a heart healthy lifestyle
🤑 How much can you save from quitting smoking?

Setting Healthy Habits
▶️ General Healthy Eating - Alyse Jai Dietetics
📖 Changing your grog habit - Marcus Strom, ABC
📖 Are you feeling tired? Check out the free better sleep program
🤑👨‍🍳 Youfoodz Deals - Ready-made healthy meals (Discount - 9 meals for $59 use code SUPER-OFFER)
📖 Australian Guide to Healthy eating - A breakdown of the five food groups and suggested consumption

Other Resources
📖 Fit for Work, Fit for Life - Keeping your Heart Healthy
▶️🏃 Exercising Safely at Home - Strength
▶️🏃 Exercising Safely at Home - High-Intensity Interval Training
▶️🏃 Exercising at Home - Aerobic Exercise
▶️🏃 Exercising Safely at Home - Flexibility and Relaxation
▶️🏃 Fitness and Health Tips - Lunges and Pushups
▶️🏃 Blackmores Strength Training for Runners

Healthy Habits

📖👨‍🍳 Healthy Recipes - Discover a range of healthy breakfast, lunch and dinner recipes

📖😴 Healthy Sleep Habits 

Mental Health Check In

Mental Health Prevention 

Looking after our mental health is just as important as our physical health. This month we have mental health professional, Ejaz visiting on site to conduct face to face check in sessions.

Surface Mental Health Check In 

• When: Friday, 23 June , 2023
• Location: First Aid Room | M5 C&C

Find out more
BOOK HERE
📖 Get to know Ejaz our Mental Health Professional