Results from the 2004-05 National Health Survey, released earlier this year by the Australian Bureau of Statistics, showed that while more than half of all Australians (54%) are overweight or obese, that number is significantly higher in the mining industry, with 76% of people in the industry either overweight or obese.

Some potential reasons behind this high figure are the average age of workers in the industry, the long hours worked, and the fact that it is still largely a male-dominated industry.

The nationwide results showed a higher instance of overweight and obesity in males than females (62% compared with 45%), and obesity was higher for men and women aged 55-64 (men 72%; women 58%) than those aged 35-44 (men 70%; women 43%).

The results also showed a 22% difference in levels of overweight and obesity in men working 25 hours per week (48%) and men working 49 hours or more in a week (70%).

Exercise physiologist Jenelle Forrest from Carepoint Industrial Health Services said shift work also plays a role in the problem, since shift rostering on mines often involves week-on, week-off arrangements and changes from day to night-shift.

"It makes it really difficult for them to be consistent," Forrest said.

"If, for example, we come up with a healthy eating plan for them it might be easy for them to implement when they're on their week off, but for the two weeks that they're on the mine they're fairly limited … they can't actually go and make what they want."

Long hours spent down the mine can also lead to another hurdle for healthy eating, making it more difficult for miners to eat regularly.

"People on the mines tend to overeat, because, for example, if they're working underground they tend to go to the mess and have a big breakfast, and then take quite a large lunch down and then make up for it in the evening with a huge big meal.

"It's quite difficult for them to be having five or six small meals a day, which is what we would, for healthy eating, be recommending."

Forrest said a lack of exercise and activity is another major cause of the high rate of overweight and obesity in the mining industry, and with fly-in, fly-out rosters and changes from day to night-shift, it can be difficult to plan regular exercise.

On top of that, Forrest said many mine jobs, such as truck driving, are sedentary, and can involve sitting down for up to 12 hours.

One positive change in the industry is the shift towards what Forrest called more "family-friendly" rostering arrangements.

"Gone are the days of five weeks on and one week off, and those types of rosters; you see a lot more eight and six rosters and nine-five rosters and four-three rosters; I think the mining companies are probably putting a lot more effort into finding out what works and what's a little bit more family friendly and health friendly."

Some mining companies are also investing in facilities and programs for their workers, installing gyms and swimming pools and organising fitness talks or sessions.

"I think it's essential that mining companies are spending money to save themselves money in the long run through [reducing] high turnover and accident and illnesses and injuries," Forrest said.

"It costs a lot of money when these guys have heart attacks or suffer from sleep apnoea and have accidents in million-dollar pieces of machinery."

As well as providing the means for miners to get fit, Forrest said mining companies need to recognise the importance of supporting them in living a healthier lifestyle onsite.

"Whether it's subconscious or conscious, the message is always filtered. It does filter from the top down, so if support is given to healthy lifestyle programs and to allowing people to attend a stretching session for 10 minutes before they start work, or a 15-minute talk on nutrition, that support really does need to come from management and supervisors as well."

For miners trying to make a healthy change in their life, Forrest said it's all about knowing what you want and figuring out how to get there.

"It comes down to goal setting, coming up with monthly goals and three-monthly goals and six-monthly goals, and working out ways of achieving their goals and objectives.

"Part of that goal-setting sort of exercise is to really look at the barriers, and we encourage them to come up with ways they can get around the barriers, which might be the shift work or the fly-in, fly-out.

"They need to be able to go about achieving those goals in different ways depending on where they are and what resources they've got available to them."

Making small changes towards a healthier lifestyle will do more than just reduce your waistline, bringing a whole range of benefits, including increased energy levels, higher self esteem, better sleep and lower risk of health problems associated with overweight and obesity, including cardiovascular disease, diabetes, high cholesterol and osteoarthritis.

"I don't think people realise how bad they're feeling until they start making positive changes and start reaping the benefits of having a healthier lifestyle," Forrest said.

Jenelle Forrest offered some suggestions for miners looking to improve their health:

It's incidental

Increase your level of incidental exercise by walking rather than driving or taking public transport, and take stairs rather than lifts where possible.

For people who stay too far from their work site and mess to walk, Forrest suggested walking around the block twice before dinner.

Think ahead

Preparing healthy, low calorie or high protein snacks in your time off can make it easier to eat well onsite. Forrest suggested taking along a bag of almonds that will serve as a healthy snack for a couple of weeks.

Drink up

Dehydration can sometimes be mistaken for hunger, so drink plenty of water to avoid eating more than necessary.

Make the switch

Change from full strength to light beer. It may not be the most popular move, but ask yourself, is drinking your favourite beer really more important than your health?

Share the load

Exercise with a friend onsite who shares your health goals, whether it’s going to the gym, playing sport or going for a walk each day.