Warm up for work. Your body will thank you.

Just like cranking a car, a warm up gets your body working and ready for the day ahead.

Many people think that warming up is done only before playing sport. This is not the case. Warming up prepares both the body and mind for more strenuous activity such as the tasks you perform every day at work.

Think about how you start your day: In the mornings our bodies are generally cool. We have been in bed for the past 8 hours, gotten up, had some breakfast and then driven to work – not really considered strenuous work. Therefore, the body and its muscles are not necessarily prepared to handle the work tasks ahead.

A warm up is a great, refreshing way to start your shift. Additionally, if you’ve just finished your lunch break, blood flow is being diverted from your muscles to your digestive tract to help you metabolise your food. Therefore, a brief warm up before you return to work will help you get the blood flowing back to your muscles and brain again – which leaves your mind and body ready for work. Similarly, if you’ve hit a mid-afternoon slump, try an afternoon warm up instead of a chocolate bar or coffee!

Some of the specific benefits of a short warm up include:

  • Fatigue busting: a warm up increases the hormones that help regulate energy production. An effective warm up can also initiate sweating signals which will improve the cooling mechanisms and assist in thermoregulation while they work. Both of these are excellent at helping to delay the onset of fatigue.
  • Heart: increased heart rate and improved blood flow from a warm up reduces cardiovascular strain and improves nutrient delivery to muscles and joints.
  • Brain: mental preparation can enhance task focus for improved efficiency and decreased accident risks.
  • Improved range of motion: more ‘elastic’ muscles make for less resistance and reduced internal strain on your joints. Movement also stimulates joint lubrication.
  • Muscle temperature: warmer muscles contract smoothly and more efficiently, reducing the risk of straining.


Preparing muscles for a day’s work can also alleviate seemingly unrelated body aches because a tight muscle in one spot can lead to pain in other areas.

For example, consider you are experiencing tight hamstrings. When hamstrings are tight it can lead to lower back, knee and hip pain. Tight hamstrings can prevent the knees from straightening or the pelvis from ‘untucking’. A tucked pelvis is the primary cause of pelvic floor disorders and lower back pain. For a strong pelvic floor and back pain relief, lengthening the hamstrings is a requirement.

In summary – Warming up before you start your day can help build and improve your muscle strength. It helps muscles become more pliable, flexible and ready for movement as well as increase blood flow. More blood means more oxygen to the muscles meaning they can work more efficiently at less risk of injury. In addition, the brain needs oxygen to function well so a warm up is also a great way to stay focused and mentally sharp.



Find out more Would you like to learn more about how a proper warm up for work routine can benefit your workforce? Or are you ready to implement regular warm up for work routines? We can help educate your staff, train ‘warm up for work champions’ to run regular warm up for work routines, or we can deliver them for you. Chat to us today about the many options available.

Where’s your head at? Keeping your mind on task.

It can be hard to stay focused throughout the day at work. This can be particularly problematic in jobs that have dangerous, even fatal, outcomes if you lose concentration.

A 2018 survey revealed that nearly 3 out of 4 workers (70%) admit they feel distracted at work, with 16% of people stating that they’re almost always distracted (Udemy: 2018 Workplace Distraction Report).

The answer to this problem is to improve focus in work zones. Here are some general tips for improving focus and concentration at work:

  • At the start of the day, make a list of all the tasks you aim to get done. Rank these in terms of priority and tackle the most important tasks first, when energy levels are optimal.
  • Set aside time to refocus. Doing a small action like taking a walk, making yourself lunch, or getting a coffee can help improve brain function and concentration.
  • Find a routine that works for you. Everyone accomplishes their best work at different times of the day to others. Find when you are your most productive and do challenging and dangerous tasks at that time. Repeating this routine every day can help you get into the habit of focusing on this work when you most need to concentrate.
  • Minimise online distractions. This can include email, phone calls, and checking social media. When you start an important task, let people know you are unavailable and turn your electronics to silent.
  • Drown out noise. Studies show that listening to music that you know and really enjoy can be distracting. So instead choose music or premade playlists that you are less familiar with, or otherwise instrumental songs or ‘white noise’ apps.
  • Focus on one task at a time. Research shows that the human brain is not wired to do more than two tasks at once. Multitasking splits our maximum level of attention between multiple activities, meaning neither activity is receiving our full attention. This can be dangerous in the case of handling heavy machinery. Instead, aim to work sequentially through your tasks throughout the day.

Another important aspect of your ability to concentrate is your mental and physical health. Always aim for 7 hours of sleep each night, stick to nutritious meals, limit caffeine and take active breaks.

In hazardous workplace environments, it is particularly dangerous if employees struggle with concentration. Focused workers are more productive, make fewer mistakes, and are less likely to be involved in accidents. Some tips that are particularly important in these environments include:

  • Limit distractions: in hazardous warehouse or factory environments, employee focus must be on their task, and the safety of their co-workers. Common distractions can include workplace chat, mobile phones, other personal technology, and workplace noise. Policies should be implemented to limit these distractions where possible.
  • Take regular breaks: long spells of work and continuous repetitive tasks lead to weariness and increase the risk of loss of concentration. Employees should be encouraged to take regular breaks, allowing for mental relaxation and recovery.


Create greater safety awareness amongst your employees through our comprehensive programs, tailored to your industry, people and specific job tasks. We can help you target the injury risk areas that are hurting your staff and your business the most.

Safe Work Month is now on. Working together to ensure a safe workspace for all.

October is National Safe Work Month, an initiative that prioritises the safety and wellbeing of all Australians in the workplace. This campaign, founded by Safe Work Australia, aims to raise awareness about the importance of work health and safety (WHS) and provide resources outlining how businesses and individuals can prioritise their safety and wellbeing.

The overarching goal of Safe Work Month is to reduce workplace injuries and fatalities and foster a safe work culture. Safe Work Australia data reveals that around 169 people died doing their job in 2021, and 130,195 workers made serious workers’ compensation claims in 2020-2021. Safe Work Month represents an ongoing commitment to promoting safe work practices.

This year, two key focus areas are:

  1. Working together to protect workers’ mental health. Protecting workers’ mental health is just as important as protecting their physical health. Psychosocial hazards are hazards that can cause psychological harm, such as anxiety or depression, and can include hazards such as intense job demands, remote or isolated work or workplace conflict. Psychological harm can have serious consequences if left unchecked and it is important that workplaces comply with the psychosocial hazards Code of Practice.
  2. Working together to support all workers. All workers have a right to be safe at work. When promoting safety at work, it’s important to consider the needs of all workers. This includes understanding how to support and address factors that may put some workers at higher risk of harm than others. Factors such as age, background, work contract and work isolation can all contribute to how at risk a worker might be to physical or psychological harm.

It is the responsibility of the workplace to foster a safe environment and empower their employees to promote a healthy workplace. Implementing robust safety policies, providing necessary training and fostering a safe work culture can help business owners reduce the risk of workplace injury.

Safe Work Month is a powerful reminder that safety is a shared responsibility, whether you’re an employer, employee or external stakeholder. Actively striving for a safe workplace environment and supporting the Safe Work Month campaign contributes to the broader goal of making workplaces across Australia safer and healthier.

For more information about creating a healthy workplace, visit www.safeworkaustralia.gov.au/national-safe-work-month or contact us about our workplace programs and services.

Physical and Mental Wellbeing in Trades

Being a tradie is a demanding job and can be both mentally and physically taxing. This month, the Australian Physiotherapy Association (APA) has developed the Tradies National Health Month, with the goal to focus on the health and wellbeing of Australian trade workers.

The time taken off work by tradies due to poor physical health or injury not only affects the tradies themselves, but it can impact their families, businesses, communities, and long term health. Despite tradies constituting 30% of the workforce, they are disproportionately represented in work-related injury statistics. One recent survey organised by the APA revealed that tradies account for:

  • 60% of all injury and musculoskeletal disorders across all occupations
  • 39% of all medical conditions across all occupations
  • 40% of serious claims for upper limb injuries (i.e., hands, wrist, elbow, shoulder)


In addition to these stats, 69% of tradies believe that being sore is a normal part of their work and 60% often report aches and pains due to work. Left untreated, small aches and pains can lead to more serious chronic conditions that can impact a tradie’s ability to work and be healthy. Due to these physical demands, the Tradies National Health Month initiative is raising awareness by encouraging individuals and businesses to prioritise the physical health of tradies.

In addition to the physical toll of trade work, tradies have also reported that their work can impact their mental health. 1 in 4 (25%) tradies experienced mental illness, which is higher than the Australian average of 1 in 5 (20%) individuals. An alarming statistic from a recent study revealed that Australian construction workers are 70% more likely to take their own lives than employees in other industries. This statistic is even higher among young tradesmen. The discussion of mental health is still regarded as somewhat taboo, with 21% of tradies believing their coworkers will think they are “soft” if they complain about being sore on the job. This culture, on top of long hours, physically demanding tasks, and unforgiving weather conditions, can leave tradies feeling tired, lonely, burnt out, and disconnected from friends and family. Ignoring these feelings can lead to tradies facing more severe mental health disorders down the road.

Under Work, Health, and Safety laws, it is the duty of care of the business to manage risks of both physical and psychological harm to their workers. While the workplace has a responsibility to protect their employees, there are also some steps tradies can follow to prioritise their physical and mental health.

Some tips to maintain good physical health, both onsite and off, include the following:

  1. Stretching: Stretching has a range of health benefits, including increasing your range of motion, improving your posture, increasing blood flow to your muscles, and preventing injury and back pain. 5-10 minutes of stretching before and after work can hugely benefit your physical health down the line.
  2. Fuel your body correctly: This means drinking plenty of water and eating nutritious food throughout the day.
  3. Take frequent breaks: Pushing yourself too hard without proper breaks can affect your concentration and energy levels. This increases the risk of making mistakes, which can put yourself and others in harm’s way. This is especially important if the task requires a lot of lifting and/or physical work.
  4. Get plenty of sleep: Aim for a consistent 7-10 hours of sleep per night. Getting quality sleep is vital for your physical and mental wellbeing, as it resets your mind and repairs your body.


In addition to these steps, it’s important to stay physically fit to meet the demands of work without it impacting your physical health. While tradies may be very physically active throughout the workday, strengthening other muscle groups will reduce the overall risk of musculoskeletal injuries. Physical abilities can also diminish with age, so maintaining physical capacity through exercise is important.

In addition to maintaining physical health, there are also steps that can be taken to support mental health. Below are some simple steps to help create a psychologically safe environment.

  1. Look out for your mates: It is sometimes noticeable when a co-worker or friend is not quite themselves. Co-workers who seem stressed, irritable, or have poor concentration or memory may be struggling. Identifying this and asking them if they are ok is a good way to let them know you’ve got their back.
  2. Start a conversation: It can be difficult for tradies to open up when they feel their work environment encourages them to “just get on with it”. This kind of thinking can be harmful and it can make a big difference to start a tough conversation by asking someone about their wellbeing. Any temporary awkwardness is worth the positive impact it can have down the line.
  3. Take care of yourself: Make sure to prioritise your own mental health. Make time for whatever it is that makes you happy, whether it’s going to the gym, hanging out with friends, or spending time on hobbies. Most importantly, if you are going through a difficult time, it is important to open up to friends and family because keeping silent can make things worse.
  4. Seek professional help: While there can be stigma to seeking out help, it is one of the most powerful and helpful things you can do if you are struggling with mental health. If you are unsure how to go about this, a conversation with a GP is a great way to start. Health professionals are trained to handle mental health concerns and can give you the support you need.


It is important for tradies to prioritise their mental and physical health to ensure a safe workplace as well as a long, healthy career. Starting conversations around physical and mental health is the first step in reversing the current statistics and improving workplace culture.