Stay Healthy at the Workplace Course

Lesson 1 • Regulatory and Organizational Health Frameworks

Introduces occupational health regulations and employer wellness obligations without referencing specific codes. Learners understand compliance expectations and rights.

Lesson 2 • Defining Workplace Health and Wellness

Clarifies the distinction between health, wellness, and occupational safety. Sets the conceptual framework used throughout the course.

Lesson 3 • Identifying Common Workplace Health Risks

Surveys physical, chemical, biological, and psychosocial hazards present in typical work settings. Builds risk-awareness skills foundational to later prevention chapters.

Lesson 1 • Ergonomics for Standing and Mobile Workers

Addresses posture, footwear, and tool handling for workers who stand, walk, or move frequently. Extends ergonomic principles beyond the desk environment.

Lesson 2 • Micro-Breaks and Movement Strategies

Introduces scheduled micro-breaks and movement cues to counteract prolonged static postures. Learners build practical routines compatible with work schedules.

Lesson 3 • Ergonomic Tools and Equipment Selection

Evaluates standing desks, ergonomic chairs, wrist rests, and headsets against evidence-based criteria. Helps learners make informed equipment decisions.

Lesson 4 • Workstation Setup for Desk Workers

Covers monitor height, chair adjustment, keyboard placement, and lighting for seated workers. Directly reduces neck, back, and wrist strain.

Lesson 1 • Hydration Habits and Beverage Choices

Quantifies daily fluid needs and evaluates common workplace beverages including coffee and energy drinks. Learners establish sustainable hydration routines.

Lesson 2 • Meal Planning for the Workday

Teaches batch cooking, portion control, and meal timing strategies for busy professionals. Reduces reliance on unhealthy convenience food options.

Lesson 3 • Smart Snacking and Energy Management

Identifies snacks that stabilise blood sugar and prevent afternoon energy crashes. Connects food choices to cognitive performance and mood.

Lesson 4 • Navigating Workplace Food Environments

Addresses vending machines, catered meetings, and social eating pressures. Equips learners to make healthy choices in challenging food environments.

Lesson 1 • Desk Exercises and Office Workouts

Provides bodyweight exercises, resistance band routines, and walking meetings adaptable to office settings. Removes the barrier of needing a gym.

Lesson 2 • Building a Sustainable Activity Habit

Applies behaviour change science to help learners maintain physical activity long-term. Addresses common barriers such as time, fatigue, and motivation.

Lesson 3 • Physical Activity Guidelines for Workers

Summarises evidence-based activity recommendations for adults and translates them into workplace-relevant targets. Establishes the activity baseline for the chapter.

Lesson 1 • Cognitive Reframing and Mindset Shifts

Introduces cognitive-behavioural strategies to challenge unhelpful thought patterns at work. Builds the mental flexibility needed for sustained resilience.

Lesson 2 • Building Long-Term Mental Resilience

Covers resilience-building practices including social support, purpose, and recovery routines. Prepares learners to sustain performance through prolonged workplace challenges.

Lesson 3 • Understanding Occupational Stress

Explains the physiological stress response and distinguishes acute from chronic workplace stress. Provides the scientific foundation for all stress management strategies.

Lesson 4 • Workload Management and Prioritisation

Applies time management and task prioritisation frameworks to reduce stress from overload. Connects organisational skills directly to mental health outcomes.

Lesson 1 • Energy Management Throughout the Day

Applies ultradian rhythm concepts to schedule demanding tasks during peak energy windows. Reduces fatigue-driven errors and decision fatigue.

Lesson 2 • Managing Shift Work and Irregular Hours

Addresses sleep challenges unique to shift workers, early risers, and frequent travellers. Provides targeted strategies for non-standard work schedules.

Lesson 3 • Sleep Hygiene Best Practices

Details evidence-based habits that improve sleep onset, duration, and quality. Learners build a personalised pre-sleep routine compatible with work demands.

Lesson 1 • Infection Prevention in Shared Spaces

Covers hand hygiene, respiratory etiquette, and surface disinfection in shared work environments. Directly reduces transmission of common workplace illnesses.

Lesson 2 • First Aid Awareness for Common Incidents

Introduces recognition and initial response for common workplace health incidents including fainting and minor injuries. Builds confidence to act before professional help arrives.

Lesson 3 • Managing Chronic Conditions at Work

Guides employees with chronic conditions in maintaining health without compromising job performance. Covers accommodation strategies and self-management tools.

Lesson 1 • Designing Your Health Action Plan

Applies goal-setting, habit design, and behaviour change principles to create a structured ninety-day plan. Integrates strategies from all previous chapters.

Lesson 2 • Monitoring Progress and Sustaining Change

Establishes review cycles, progress metrics, and relapse prevention strategies for long-term health maintenance. Closes the course with a commitment to continuous improvement.

Lesson 3 • Conducting a Personal Health Audit

Guides learners through a structured self-assessment covering all health domains addressed in the course. Identifies priority areas for the personal health plan.