How to stay fit on a physically demanding workday: 5 tips

Do you work in construction, logistics, cleaning or another physical profession? Then you know better than anyone how tough a workday can be. Lots of lifting, walking, standing or working in awkward positions can cause fatigue, pain or even injury.

Here are 5 smart tips to get more energy out of your day.

Good nutrition

Make sure you have a nutritious breakfast with fiber, protein and some healthy fats. Think whole grain bread with peanut butter or a bowl of yogurt with fruit and nuts. Avoid energy drinks or too much coffee, which give a short "boost" but often cause a dip afterwards.

Take micro-breaks

You do not need to pause only when you are completely broken. Rather, take several short breaks of 1 to 2 minutes during which you stretch or relax your body. This helps prevent tension and fatigue from building up in your muscles.

Keep drinking well

When you exercise a lot, you sweat more. So drink plenty of water throughout the day, even when you're not thirsty. A small bottle of water always comes in handy.

Ensure a good sleep rhythm

Get enough sleep and relaxation. Enough sleep is one thing, but a good steady rhythm ensures that you are truly rested.

Pay attention to your posture while working

Incorrect lifting or working in the wrong posture is one of the biggest causes of back pain. Always lift with a straight back, bend at the knees and keep the load as close to your body as possible. Do you often work bent over or on your knees? Try to alternate in posture and take small breaks regularly.

Are you paying close attention to safety measures? If so, then you are indirectly taking care of your body's health. In the video below, we take a closer look at safety in the workplace!