5 Health and Well-being Tips for Building Professionals

5 Health and Well-being Tips for Building Professionals

In the construction industry, your office is the outdoor environment. You’re often on the move across the country, working in different locations and enjoying (or dreading) what the weather has in store for you.

While this type of work has huge benefits, it puts you and your co-workers at a higher risk of injury or illness. You’re making your body work hard, which means taking time to rest and recover (even if you don’t feel like it).

Your body is your livelihood, so take care of it.

The most effective way to improve health and safety in the workplace is to make your employees think about taking care of themselves.

5 Health and Well-being Tips for Building Professionals

You don’t need a strict diet or exercise routine to stay healthy at work and in your daily life.

Here are 5 tips to help combat the health and wellness hazards you may encounter daily.

  1. Remember to rest well.

You skip lunch, work without a break to finish your work, go to bed on time to finish your paperwork, etc.? If this happens to you regularly, you need to rethink your habits. Breaks and sleep are essential to your health, especially when doing physical work.

Breaks essential in everyday life

A regular break restores your energy level and improves your concentration. The human brain and body are not designed to work for long periods. And even if we don’t notice it, we get bored.

When we hit this wall, our focus slips, and we make mistakes. In the construction industry, most of these errors result in accidents and injuries.

A break doesn’t have to be long – even a few minutes is better than no break.

The sleep? This is the basis.

The importance of a good night’s sleep still needs to be underestimated. Sleep rejuvenates you and helps your body recover from your hard work the night before. If you get enough sleep, you’ll be energized and make mistakes. Lack of sleep impacts your concentration, memory, judgment and reaction time – all essential to a safe, quality job.

Make sure to get eight hours of sleep each night.

  1. Protect yourself from the weather.

When you’re too cold, you put on another layer, a hat and a scarf. Everyone protects themselves from the cold, so why not when it comes to the sun?

Some numbers…

According to the National Cancer Institute, the number of new cases of skin cancer more than tripled between 1980 and 2018. With 15,500 new cases of cutaneous melanoma estimated in 2018 in metropolitan France (7,900 men and 7,600 women) and 1,800 deaths (1,040 men and 840 women), this skin cancer represents approximately 4% of all cancers and 1.2% of cancer deaths, all sexes combined.

And the sun is the skin’s worst enemy!

Make sunscreen a habit.

This pattern is repeated worldwide, in the construction industry and other outdoor sectors – those most at risk – neglecting sunscreen, glasses and hats. Besides melanoma, too much sun exposure can dehydrate you, make you sleepy, paralyze you, and also cause permanent damage to your skin and eyes.

Get in the habit of using SPF 50 sunscreen if you have to be outside for more than 20 minutes, even if it’s not a particularly sunny day (it’s sometimes worse when you don’t feel the heat).

  1. Fuel your body with good fuel.

Your body needs water, a good diet, and physical exercise.

5 Health and Well-being Tips for Building Professionals

Water and food first

Remember to hydrate yourself regularly. Energy drinks or beer do not count. Drink at least 1-2 litres of water during the day.

You must also fuel your body with nutrient-dense foods to perform at its best.

Calories are the unit of measure of food energy. What you ingest daily directly impacts your energy and concentration levels. The equation is quite simple: you gain weight if you eat more calories than you consume. If you burn more calories than you consume, you will lose weight. If you find the balance, you will sustain yourself. And if your body doesn’t get the nutrients it needs, you’ll feel weak – or worse; you’ll always be hungry!

Look closely at what you eat and drink for a week to see where to improve. Here are 3 tips to apply:

  • Preparing a tasty and nutritious lunch can save you time and money.
  • Invest in a thermal bottle to keep your coffee (better than energy drinks!) hot or water cold throughout the day.
  • Write down what you eat each day and be honest with yourself – we all know when we’re eating something bad for us, right?

By proceeding in this way, you will be able to adjust your lifestyle.

In the construction sector, we also need to exercise.

Many professionals assume that having a physical job means meeting their exercise needs. This is not necessarily true.

You’ll build powerful muscles and burn calories faster than an office worker, but you won’t improve your overall fitness on the job site. Try a different cardiovascular exercise to keep your heart healthy – swimming, running and team sports are great options.

5 Health and Well-being Tips for Building Professionals

  1. Learn to lift properly.

You’re only good for physical labour as long as your back holds up, and it will be short if you try to lift everything with it. One in three worker injuries is related to manual handling, so it’s a big issue in the trades.

Familiarize yourself with proper lifting techniques and encourage everyone on the job site to follow these simple rules. Ask for help if you lift something too heavy – use your brain, and don’t try to be smart.

Hurting your back won’t make you laugh for long…

Most construction workers usually get some exercise as part of their job, but bending over and heavy lifting daily can have adverse consequences. Tight muscles can lead to decreased range of motion and sometimes injury. It is, therefore, important to help your muscles relax.

One of the best ways to recover from a hard day’s work is to incorporate stretching into your evening routine.

Regular stretching does wonders for your flexibility and range of motion, allowing you to perform your daily physical activities more easily. Research has also shown that they can help cure and prevent back pain.

Try a yoga class at your local gym. Or check out one of the thousands of free videos on YouTube to target a specific area. If you have a few minutes to spare, try these exercises for beginners.

5 Health and Well-being Tips for Building Professionals

  1. Try meditation and mindfulness.

The mental health benefits of meditation and mindfulness are well established. Many studies have shown that general meditation programs help alleviate the psychological symptoms of pain-related depression, anxiety, and stress.

What is meditation and mindfulness?

It’s about taking the time to rest your mind like your body. Technology makes adding five or ten minutes to your daily routine easier than ever. Use your smartphone and headphones and allow yourself mental breaks between tasks. You can train while sitting in your work truck or at the start and end of your day.

5 Health and Well-being Tips for Building Professionals

3 mental health apps

Apps offer simple, easy-to-follow routines that will help you avoid stress and refocus on your breathing. Improving your mental health through meditation and mindfulness is also a great way to boost your energy if you’re feeling low mid-afternoon or clear your head if you’ve had a particularly rough day on a worksite.

Moha app

This app is much more than just a meditation app. It allows us to act on well-being globally: physical, relational AND mental. Find good practices to put in place daily but also guided meditations, breathing techniques and much more.

You can benefit from a 14-day free trial and then discuss it with your employer to allow the whole team to benefit.

5 Health and Well-being Tips for Building Professionals

Little Bamboo

This app has been around for many years already.

Petit Bambou offers a catalogue of guided meditations organized by theme and contains more than 1040 sessions. The meditations cover various themes such as sleep, stress management and caring parenting.

The first 8 sessions are free and are part of a discovery program. Then, it works with a monthly subscription.


The promise of the app? “Stress less. Sleep more. Take your daily dose of happiness with Headspace.”

Headspace offers meditations for a few minutes a day to feel all the positive effects! You will have access to hundreds of meditations, music for sleep, exercises for concentration and much more.

5 Health and Well-being Tips for Building Professionals

Keeping your body and mind in shape for your construction sites

We know you’re not afraid to work hard. This is part of the job description you have chosen. While there’s no shortage of benefits from a job that requires you to stand, some statistics relating to the health and well-being of workers in the construction industry are frightening.

In France, in 2020, 77,086 accidents took place in the sector.

Remember that you are not the only one affected when sick or injured. The work stoppage can have a significant impact on your family, your business, as well as on the community at large. Many crafters choose to fight pain, but this approach only puts you at greater risk – and the effects can last even longer.

With better sleep, less stress and more energy, you’ll be better prepared to run your business and contribute to the health and safety of your employees. By staying healthy, you can do physical work longer and make it more enjoyable. You already know that you are only as good as your tools. As a craftsman, your most important tool is your health.

5 Health and Well-being Tips for Building Professionals

The 5 best tips for balancing work and studies

Working while in college can greatly benefit your future for many reasons. You can make new contacts, learn new skills to showcase on your resume, and even improve your financial situation.

However, juggling work and study can get tricky as you must split your time between academic and work schedules. We’ve covered you for those who need help balancing studies with work or an internship! Here are our top five tips for beating stress as a working student.

5 Health and Well-being Tips for Building Professionals

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  1. Plan.

The last thing you want to do is study and write your essay the night before. Your university work requires total commitment and concentration! Thus, prioritization and planning are your best protection against the deadlines that await you.

Use that cute journal you bought, or write down your tasks and make a to-do list! Making an effort to keep track of your homework will remind you to complete it on time and give you a sense of accomplishment.

  1. Be aware of your limits.

Taking on more work than you can handle is common, so don’t panic. Ask yourself — “How much work can I handle?” And again, prioritize and decide what you need to do first.

Studying should, without a doubt, be your main priority. The job should only be a source of financial support that you may need and a way to gain additional experience. Understand and respect your limits, and make sure you don’t stress out more than expected. Explain your situation to your manager, and make sure you stay energized! The best way to do this is to mention that you are studying during your job interview before you start working.

5 Health and Well-being Tips for Building Professionals

  1. Use your time wisely!

To balance work and studies, you will need to ensure that the time you spend studying is well spent. Be productive! Study in short periods with breaks to stay focused and avoid procrastination. Turn off social media and prepare snacks. Reducing distractions and using incentives will help you complete your college assignments faster.

And doing that gives you more time to relax or take an extra shift if needed. Remember that you are a student! Make the most of your college experience and set aside time to relax and have fun with your friends.

5 Health and Well-being Tips for Building Professionals

  1. Contact your employer.

If you decide to work during your studies, it is essential to maintain a good relationship with your manager. Communicate openly and honestly about how you’re handling everything. University is demanding enough, so be upfront about your availability and share any concerns.

Will it be too much work for you? Be vigilant, and don’t overwork yourself. If you don’t have enough time to commit to part-time work, you can find other ways to earn money. How about a weekend job? It’s a great way to gain experience without worrying about interfering with your studies!

5 Health and Well-being Tips for Building Professionals

  1. Get enough rest and prioritize your health.

Staying physically and mentally healthy is key! Remember that you continue to grow and must take special care of your health. Sleep at least 7-8 hours, or try to. It will strengthen your immune system, improve your memory and help you better manage stress.

Also, eat nutritious foods throughout the day to keep your energy up. We understand takeout can be tempting, but while balancing your busy schedule, aim for a more balanced diet too!

And don’t use lame excuses. Roasting vegetables will take the same time as ordering a pizza from Domino’s, not to mention it’s also better for your budget! You can whip up many delicious, budget-friendly recipes in no time.

Hopefully, these tips will make your life easier if you work and study at the same time. It’s an experience that will change your life and how you see the world of work. If you’re new to getting a job or an internship and want a new adventure, check out some helpful tips for a successful job interview and first days!

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5 Health and Well-being Tips for Building Professionals

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