Top Tips for a Healthy Heart

A healthy lifestyle helps you maintain a healthy heart.

You know what they say, prevention is better than cure. Here are some of our top tips for a healthy heart:

Stop Smoking

If you are a smoker, you need to quit. NOW! This is the single most important thing you can do for your heart.  Smoking is the leading cause of heart attacks. Here are some practical and easy steps you can take to stop smoking.

The Australian Government site Quitnow can also help you to cope while you are trying to quit. They have a helpline, can assist with finding a ‘quit coach’ and also provide useful information and resources.


Staying active can greatly reduce the risk of developing heart disease.

The Australian Governments Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years) recommends a minimum of 150 minutes of moderate intensity exercise each week or less, if the physical activity is of greater intensity.

Moderate intensity activities include brisk walking, playing golf, recreational swimming or household activities such as cleaning windows etc.

High intensity activities include jogging, aerobics and most sports.

Apart from short bursts of moderate to intense activity, it is also important to stay active during the day. If you have a sedentary desk job, make sure you get up from time to time. Walk up to your colleague instead of calling her, take a coffee break or refill your water bottle periodically.

Standing desks or Hamster-wheels at workstations are some more ideas that help you keep active throughout your day.

Nuts, Fruits and Vegetables

Make friends with these types of food for a healthy heart:

  1. Fruits and vegetables – particularly berries.
  2. Nuts, seeds and legumes.
  3. Whole grains – which are rich in fibre.
  4. Lean meats and fish (which is rich in Omega-3 fatty acids).

Avoid refined carbs, fried foods and red meats. Consumption of alcohol should also be restricted.


Feeling stressed is common. Things do not always go to plan. The important thing is to remain calm in these situations.

If we let these situations get the better of us they can adversely affect our heart. In order to cope with stress, the body releases adrenaline. Adrenaline causes the heart to go in to overdrive.

Regular exercise helps us to cope with stress. Other ways to combat stress is to confide in a friend, or a trusted colleague.

Switch Off

In today’s world of 24/7 connectivity, where smartphones are becoming smarter by the second we are now working from anywhere at any time.

This is a major cause of the rise of stress which leads to heart problems. Therefore, it’s important to be able to disconnect from our phones, tablets and other electronic devices.

Use the ‘Do Not Disturb’ mode at night so you can catch your zzz’s in peace.


Getting adequate sleep is essential for a healthy heart. Sleep provides the heart (and the body) with much needed downtime to rest and recuperate. Your heart rate and blood pressure also slows down while sleeping.

So, for the sake of your heart, make sure you get adequate sleep each night.

Be Prepared

If there ever is a cardiac emergency in your workplace you need to be prepared. Make sure you have quick access to an automated external defibrillator. How quickly you are able to locate, access and use the AED could make all the difference when it comes to saving a life.

Alsco offers a variety of first aid kits and defibrillators perfect for any working environment.

Our rental program includes regular training, maintenance, replacement pads and restocking services. Therefore, you don’t need to worry about keeping up to date with WHS legislation and have more time to focus on other areas of your business instead.

Call Alsco right now!

Image Courtesy: pixabay

How to Protect Workers in a Cold Environment + Free Poster

Without proper protection systems in place, working in cold conditions could turn fatal.

Workers in the construction, fishing and agriculture industries are the worst hit when temperatures nosedive.

Prolonged exposure to extremely cold temperatures can often result in dire health issues such as frostbite, hypothermia and trench foot.

However, with proper protection measures in place, workers can carry out their duties regardless of dropping temperatures.

Here are some practical ways to protect your employees from adverse effects of working in a cold environment.

Let’s take a closer look at these guidelines.

Safe Work Practices

1. Increase awareness of cold-induced illnesses and injuries. For instance, your employees should be able to identify signs and symptoms of hypothermia, frostbite and trench foot. And it would be extremely advantageous if they have basic knowledge of First Aid.

2. Allow frequent and short breaks to prevent prolonged sitting or standing, which often leads to exhaustion and fatigue.

3. Implement a ‘buddy system’ for those working outdoors. They can look after each other and in case of an emergency, the ‘buddy’ can quickly call for help.

4. Plan the work schedule and breaks carefully. Schedule work at the warmest time of the day. Also, ensure that work is properly paced to avoid excessive sweating as this can result in damp clothing, thus lowering the body’s metabolic heat.

5. Give new employees time to adjust to the cold environment before giving them a full workload. Remember to give them proper protective clothing.

6. Assign or schedule workers with poor physical condition on warmer days. Another option would be to let them work in areas that are more enclosed or less exposed.

7. Provide them with sufficient fluids, more so when they are doing strenuous work. Hot beverages or soups are best for warming up the body.

8. Advise workers to avoid drinking too much coffee. Caffeinated drinks increase urine production that eventually contributes to dehydration. Coffee also increases blood flow on the skin surface, resulting in lower body heat.

9. Prohibit alcohol use before or during a worker’s shift. Alcoholic drinks impair the body’s ability to regulate temperature thus increasing the risk of hypothermia.

10. Outline first aid and medical care procedures. Assign one trained person for each shift in case of an emergency.

11. Provide balanced meals. They are essential for maintaining body heat and preventing dehydration.

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Personal Protective Clothing

12. Make sure workers are aware of the importance of proper safety clothing, safe work practices, physical fitness requirements, and emergency procedures in case of cold induced injuries.

13. Educate workers about the protective clothing to wear in harsh weather conditions. Wool and synthetic fibres are better than cotton which tends to get damp and lose its insulating properties. Advise them to dress in layers.

a. Starting with the outer layer to act as a windbreaker and allow ventilation

b. A middle layer to absorb sweat and retain insulation in a damp environment

c. And an inner layer of cotton to allow ventilation

14. Provide separate protection for the eyes, nose and mouth.

Workplace Equipment

15. Recognise the environmental and workplace conditions that may pose health and safety risks for workers.

Industrial Workwear. Heavy and lightweight, fire retardant, and smoulder proof uniforms. Different sizes. See our entire range…

16. Provide personal heaters, shielding or heated enclosures. Ensure that workers can warm up in heated rooms or shelters like tents, cabins, or restrooms.

17. Find ways to shield working areas against windy conditions.

18. Carefully consider proper equipment design. Make sure that metal handles and bars are covered in thermal insulating material. Tools should be designed so they can be used without having to remove mittens or gloves.

19. Provide the proper selection of tools, equipment, and machinery that can withstand extreme temperatures. That way, workers can perform their jobs faster and more efficiently.

20. Make sure that the airspeed in refrigerated rooms does not exceed 1 meter per second. Monitor and record the temperature changes in the workplace with a thermometer at least every 4 hours.

Free Poster on How to Protect Workers in a Cold Environment

Protecting your workers from harsh, cold working conditions is simple.

Use this free poster as a guide and feel free to share it around as well.

Protect workers from cold environment

Click the image and download the poster

Protect workers from cold environment

Click the image and download the poster

Photo courtesy of Pexels Images by Pixabay
Photo courtesy of Flickr Images by NAVFAC
Photo courtesy of Pexels Images by Jarosław Miś

10 Catchy Safety Quotes and Slogans for Your Workplace

Serious workplace injuries can all too often end tragically for your employees and their families. They can gravely affect your team, too. And you should make sure your wallet is deep. Because in cases of safety law violation, fines can be staggeringly hefty.

In an unfortunate incident in a Sydney construction company in 2014 a bricklayer fell to his death on a multi-storey site. It cost the company $425,000 which is the second largest health and safety fine ever awarded in New South Wales. Consequences of health and safety breaches are dead serious. Learn from notorious examples like this!

Take action and boost your workplace safety with WHS compliant safety training courses. And make use of workplace posters with safety slogans and quotes. They can go a long way in employee protection, too! Post them in critical locations to improve your workplace safety culture.

Alsco offers them for free! So put them up to remind your team to be always on guard. Fasten your safety belts, we’re about to show you through our safety quotes posters!

1. Tomorrow: Your Reward for Working Safely Today

It’s critical to motivate and inspire your workers to be fully alert when performing their duties. They have a fair share of responsibility for collective workplace safety.

So get yourself your own life extension poster here! You can download it and print it out on more robust materials such as aluminium or metal.

2. Safety Works When People Work Together

The thing with safety is you need to determine and assess the underlying hazards. It’s the only way you can anticipate accidents and act accordingly.

And your team needs to pull together, not only when handling heavy loads. You need to work together to identify what types of injuries are likely to occur at your workplace. Your staff is a useful internal resource here! As they can discern potential hazards in their immediate working environment with more clarity.

So, identify patterns of frequently-occurring injuries and look into previous workers’ compensation reports among other recommended practices.

Click here to get your teamwork safety poster!

3. Safety Begins with Compliance

As with other areas of your business, it’s important to stay up-to-date on health and safety workplace standards. So, ensure to always comply with Australian WHS/OH&S legislation.

Alsco can help you out anytime, for we offer WHS compliant safety training for your workplace. This also means we keep track of all of the confusing and changing WHS laws and make sure you stay compliant.

Here’s our compliance poster to get you started.

4. Safety is a Cheap and Effective Insurance Policy

Save on expensive insurance rates by instructing your employees to know how to take care of themselves. A problem well-stated is the problem half-solved.

You assess the risks, train your staff, display insurance posters in strategic areas and voila!

5. Safety Doesn’t Happen by Accident

It doesn’t happen by accident nor by fate – you need a good safety program for your workplace! It’s a rare occasion where people avoid accidents by a stroke of luck. And this NCBI research paper shows that the incidence of injuries could decrease substantially if we stopped considering injuries as accidents that couldn’t be prevented.

The awareness of prevention strategies is key! So go fetch your no-accident safety poster!

6. Safety is Like a Lock but You are the Key

This poster raises awareness of powerful self-preservation. What’s a lock without a key? So, exhibit this poster at strategic points for increased levels of safety awareness at your workplace.

7. Safety Starts With Me

Safety is not guaranteed if there’s a missing link in the chain, and that link is your employee. Let your team know!

Get hold of your own ‘you are your own hero’ safety posters here!

8. Wear Your Safety Shoes

Safety shoes are incomparable when talking about prevention of slips, trips and falls. Inspect this WHS Australia manual. It’ll help you manage and minimise the risks of falls at your workplace. And get your safety shoes poster here!

9. Safety First

If a worker doesn’t wear protective clothing, and something bad happens – you can never go back and undo what has been done. This could cause serious physical harm or even death.

So, warn your employees to keep their hard hat on whenever lifting, pushing and pulling. Or if there’s a risk of falling objects in the area. And remember to get your safety first poster!

10. Safety Rules are Your Best Tools

In light of the aforementioned hazards and prevention steps, it’s pivotal to let your employees know all the necessary safety rules.

Your workers know their tools best. That’s how mindful they should be of workplace safety hazards, too! Make sure this becomes a ‘hard fact’ at your workplace. Get your safety rules poster now!

We’re Here to Save the Day

Whatever safety measures you impose as an employer, workplace safety is not guaranteed if you don’t have proper safety awareness among your workers.

So, putting up safety posters is a vital step in warding off workplace accidents. Speaking of this, it’s an employer’s responsibility to use colour codes, posters, labels or signs to warn employees of potential hazards.

If you can’t vouch for your workplace safety or can’t keep current with ever-changing legislation, Alsco can do it for you! We are highly dedicated to health and safety.

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For more than 50 years we’ve been keeping a watchful eye on over 48,000 Australian workplaces. We take pride in being an industry-leader in First aid and Warden Training since 2011. So use some level-headed judgement and go for our Managed Safety Courses to reduce injury rates and injury costs.

With our training services, you won’t have to get your head around confusing WHS laws anymore. And you don’t even have to worry when taking on new staff. We make sure your new staff is included in the training without delay.

So, give us a call today, we will gladly help you make your workplace a safer place for everybody!

Photo courtesy of Pixabay Images by bridgesward