Small Changes Project
Discover an always-growing collection of practical resources to help you build a healthier, safer and more engaged workforce.
Discover the Champ Workshop
Are you a Frontline Leader or Manager looking for simple, practical changes and coaching skills that will positively affect rates of absenteeism, stress and attrition?
Transforming Boring Ergonomics Into Effective Personal Protective Work Skills
Useful Resources – Government and Health Authorities
The Small Checks To Make Every Day
Telecommuters – Ergo & Wellbeing Checklist
Supporting the Mental and Physical Health of Consultants
The Small Actions To Take Every Day
Save these videos to your phone. Relax your mind while on the treadmill or even meditating
Documents such as
- Position Paper
- White Paper
- Capability Statment
Small Changes Checks & Useful Resources
Small checks to make every day
Aust Gov - Physical Activity and Sedentary Behaviour Guidelines
Australia's Physical Activity and Sedentary Behaviour Guidelines and the Australian 24-Hour Movement Guidelines
This page contains Australia’s Physical Activity and Sedentary Behaviour Guidelines for adults and older Australian’s and the Australian 24-Hour Movement Guidelines for the Early Years; and the Australian 24-Hour Movement Guidelines for Children and Young People including links to brochures and other resources.
- Research-backed guidelines
- Extensive range of resources
- Regardless of how young or old you are, there are physical activity and sedentary behaviour guidelines available for you.
Beyond Ergo - Roll-Reset-Relax
Reduce neck and shoulder discomfort by 50%
Download this flyer with instruction notes.
As we type or swipe, we build up tension in our neck and shoulders. To release the tension that leads to sore muscles and headaches, we need to do a big movement and consciously relax.
Build a Roll-Rest-Relax into a regular habit
Beyond Ergo - Easy Workstation Checklist
Check these common issues that lead to pain
For a Unique 21st Century Workforce
Download this illustrated PDF showing solutions for common issues causing pain and possible injuries when working with screens
Beyond Ergo - Telecommuters - Ergo & Health Checklist
How to support staff working remotely
Download our FREE 17 page guide that goes beyond ergonomics to support staff working remotely.
Gov WA - The Link Between Menal and Physical Health
The relationship between organised recreational activity and mental health
Literature indicates that people who participate in sports clubs and organised recreational activity enjoy better mental health, are more alert, and more resilient against the stresses of modern living.
Read blog here
Health Line - 11 Signs and Symptoms of Too Much Stress
11 Signs and Symptoms of Too Much Stress
Stress is defined as a state of mental or emotional strain caused by adverse circumstances.
At one point or another, most people deal with feelings of stress. In fact, one study found that 33% of adults reported experiencing high levels of perceived stress (
The condition is associated with a long list of physical and mental symptoms.
This article will look at 11 common signs and symptoms of stress.
Article Link Here
US Gov - Office Ergonomics: Computer Workstation & Mobile Computing
Office Ergonomics: Computer Workstation & Mobile Computing
Page link here
- An interactive guide for adjusting your computer workstation and mobile computing.
- Increase your workstation and mobile computing comfort and productivity
- Computer Workstation - Covers Chair Adjustment, Workstation Layout, Keyboard & Mouse Placement, and Monitor & Document Placement.
- Mobile Computing – Covers using laptops and other portable devices in the office, at home, and while travelling.
This course makes use of audio. The on-screen text is narrated. For most screens, click “Next” in the footer to proceed.
Aust Gov - Exercise and mental health
Exercise has many benefits, not only for your physical health but also your mental health. In your brain, exercise stimulates chemicals that improve your mood and the parts of the brain responsible for memory and learning.
- Benefits of exercise
- Mental health benefits of exercise
- Exercise and the mind
- How much exercise do you need?
- Where to get support
CANADIAN 24-HOUR MOVEMENT GUIDELINES FOR ADULTS
The CSEP Guidelines information hub, featuring the latest updates and resources for the Canadian 24-Hour Movement Guidelines: An Integration of Physical Activity, Sedentary Behaviour, and Sleep.
Physical activity is a foundation for a healthy lifestyle. Yet increasingly we are seeing that Canadians of all ages are choosing sedentary activities over active ones. Maintaining a healthy lifestyle, with the right balance of physical activity and rest, plays an important role in Canadians’ overall health, well-being, and quality of life, regardless of age.
WorkCover Qld - Creating healthy and safe computer work
4 videos and notes - 1. Chair Set-Up, - 2. Workstation, - 3. Home Office, - 4. Keep Moving
It's important to think about all aspects of how you work on your computer to stay safe and healthy––no matter where you are working. This means thinking about your equipment, the area where you work, your work activities and your own characteristics such as your height and eyesight needs.
Beyond Ergo - Easy Set-Up Checks
Beyond Ergo - 3 Simple Checks to Reduce Headaches
Spending long hours looking down at a screen, especially when bright and fairly close to your face is hard on your eyes, and your neck, upper back and shoulder muscles.
Read our 2 min blog post here
SafeWork Australia - Infographic: Four steps to preventing psychological injury at work
Infographic: Four steps to preventing psychological injury at work
Page link here
Download as PDF or png file
WayAhead - Recognising and Managing Stress
What Is Stress?
We are all familiar with stress. It is a normal response that we may experience to some extent every day. Stress is the mind’s and body’s way of preparing us to face a challenge. A certain level of stress is necessary to not only function, but to motivate us to reach our full potential. Too much stress, however, can be a health hazard. The first important step ...
Read Article Here
Cornell University - Ergonomic Guidelines for arranging a Computer Workstation - 10 steps for users
Beyond Ergo - Thinking About a Standing Desk?
Should We Rusk To Stand?
Professor Alan Hedge at The Cornell University Ergonomics Web released a review on the possible perils of Sitting and Standing at Work Key points include Sitting for “more than 1 hour …leads to the deposit of fats in adipose tissue rather than these being metabolized...
Read blog here
Beyond Ergo - Avoid Headaches, Neck Pain and Eye Strain
Download our FREE illustrated info sheet to avoid common issues that lead to pain!
Swiping or Typing - Screens cause us pain!
Simple practical suggestion to build the new 21st Century skills we all need to -
Reduce Pain and Chance of Injury
These are easy to implement no-cost changes for your
- Work Environment
- Tool placement Ergonomics and
- New wellness behaviours
WorkCover Qld - Mentally Healthy Workplaces
People as Work
People at Work provides organisations with access to:
- a reliable and valid psychosocial risk assessment tool
- resources to support organisations implementing a psychosocial risk management approach and evaluating the effectiveness of chosen interventions.
People at Work is a psychosocial risk assessment process. It aims to help organisations identify and manage workplace risks to the psychological health of all the people who work in the organisation.
Link to Pager Here
Workplace Health Savings Calculator
Workplace Health Savings Calculator
Link to Calculator Here
Tell us a little about your business or workplace.
Having a workplace health and wellbeing program can boost the productivity of an workplace and improve staff retention rates. It can also support workers to make healthy lifestyle choices so that they can enjoy life at work and at home.
Mental Health Commission of NSW - Evidence Guide PDF
Physical health and mental wellbeing
HR Advance - Absenteeism in Australian Workforce - Inforgraphic
Australian Gov - Head to Health
“Managing my physical health is closely tied up with looking after my mental health.”
- Meaningful Life
- Mental Health Difficulties
- Supporting Yourself
- Supporting someone else
- Service providers
Regular exercise, a balanced diet, proper sleep, and cutting down smoking, alcohol, and drug use are vital to physical health and mental wellbeing.
Safe Work Australia - National RTW Strategy
The National Return to Work Strategy took effect on 1 January 2020 following its launch in September 2019 and our presentation at the Actuaries Institute Injury and Disability Schemes Seminar in November 2019.
How to relieve neck, shoulder and upper back pain
Headaches and a Sore Neck?
Upper Back Pain?
What are MSD's?
Watch this short video to know the signs an how to protect yourself from a very painful injury that can last for months or even years!
Standing to Work?
TED-Ed - Why sitting is bad for you - Murat Dalkilinç
Sitting down for brief periods can help us recover from stress or recuperate from exercise. But…
Stretches to Relieve Muscle Soreness
Try these simple stretches throughout the day to release tension, reduce muscle pain and help prevent soft tissue injuries.
Choose the Right Shoes
20 min Waterfall
15 min Pond
Increasing Business Efficiencies through Effective Ergonomic Training
Office ergonomics talks, checklists and workstation assessments provide information, not training.
Go to the download pager here
◊⁞ Do You Know The Number One Health and Wellbeing Mistake People STILL Make When Working With Computers? ⁞◊ They still see computer work as easy! COMPUTER WORK IS MENTALLY AND PHYSICALLY STRESSFUL Yet screen-intensive work is both mentally and physically stressful,...
Launched into a work from home (WFH) world has demonstrated advantages for employers and employees. However, new research and my professional experience show the WFH shift has been accompanied by growing aches, pain and musculoskeletal discomfort, even with the...
Beyond Ergo is based in Brisbane with many of our clients located across South East Queensland. However, we deliver Ergonomic programs, talks and presentations to groups employed in computer-based work (e.g. call centres) across Australia.
Ph: 07 3148 2182
Mobile: 0408 751 379
Postal: PO Box 895
Kenmore Qld 4069, Australia
Street: Level 3, 349 Coronation Drive
Milton Qld 4064, Australia