​Dr Melvin Seng, Associate Consultant, Occupational and Environmental Medicine Unit, shares simple tips to achieve a healthy workforce. 

As healthcare workers, we experience the effects of an ageing population where there is an increasing number of elderly patients with chronic diseases. However, many of us may not be aware that our workforce is also ageing, and that also poses a problem. 

In 2017, the Singapore Government raised the re-employment age from 65 to 67 so that our seniors can continue to contribute to our society. Even as we transform our patient services to meet the challenges of an ageing population, we must ensure a healthy and productive workforce that is the key to providing quality care for our patients. We should take on a preventive approach in managing our own health by leading a healthy and active lifestyle to prevent the onset or complications of chronic diseases.

The SGH Work-Life Unit organised the biennial mass health screening in 2017. More than 5,000 (56%) staff participated in the exercise.

Results showed that about 900 of those who participated have 2 or more cardiovascular risk factors. These modifiable risk factors include high cholesterol, high blood pressure, obesity, diabetes and smoking. The higher the number of risk factors, the higher the risk of cardiovascular diseases which can lead to heart attack and stroke. The average levels of total cholesterol and obesity rates among our staff have been found to be increasing over the years. About 300 staff also had intermediate or high risks, meaning they have a 10% or more chance of developing coronary heart disease within the next decade. 

In addition, compared with the national average from the National Health Survey conducted by the Ministry of Health, our healthcare workers had lower levels of physical activity. Where we did well is a much lower smoking rate and alcohol intake than the national average. 

So how can we as employees help our organisation maintain a healthy workforce? 

1) Take part in our free health screening; the next one is in 2019 

Aggregate results from the SGH biennial health screening exercise help us to understand the health status of our organisation. This enables us to prioritise resources for health programmes that would benefit our fellow colleagues the most. 

Participate regularly in health screening based on the recommendations for your age group. This includes screening for chronic illnesses such as diabetes, high blood cholesterol, high blood pressure and obesity, as well as colorectal cancer. Females should also undergo screening for breast cancer and cervical cancer. 

2) Do 150 to 250 minutes of moderate-intensity aerobic activity per week, while not exceeding caloric intake requirements

Moderate-intensity aerobic activities include brisk walking, dancing or walking your pets. During moderate-intensity exercise, your breathing quickens, and you break into a sweat after about 10 minutes of working out. And even though you have little or no difficulty chatting while exercising, you should have insufficient breath to sing. 

To chalk up more than 150 minutes of aerobic activity at work, you can brisk walk to your lunch destination and the MRT station instead of taking the shuttle bus. Take the stairs and you may find that it may be faster as you do not need to join the long queues at the lift lobbies. You can also join your fellow colleagues at the SGH gym in Bowyer’s block for regular workout sessions to keep fit and healthy.

Stick to regular, balanced meals. As a guide, this includes filling half the plate with fruit and vegetables, a quarter with whole-grains, and a quarter with meat and other food. The Healthy Plate is a good representation of the correct proportions of the food groups to eat on a simple plate. 

For more information on leading a healthy lifestyle, you can visit www.healthxchange.sg or join the Healthy Living Hacks interest group on Workplace.

3) Join the health events organised by Work-Life Unit 

Many of us had fun joining in the various activities and Health Carnival held during the annual Active Month in September. Throughout the year, Work-Life Unit also collaborates with other institutions such as the Health Promotion Board to organise health events. There are regular exercise programmes available as well. 

Recently, the Health Corner at Deck on 9 was launched, and anyone can now go to measure their height, weight, Body Mass Index (BMI) and blood pressure to keep track of your health status. I highly recommend going together as a group, so that you and your colleagues can support each other in the journey to a healthier you, and a healthier SGH. 

We love mail! Drop us a note at [email protected] to tell us what you like or didn’t like about this story, and what you would like to see more of in LighterNotes.