Working in construction can be hard-wearing on both the body and the mind. So we have put together a list of some of the best ways construction workers can maximize the benefits of their downtime.
Stretching
Stretching is one of the most critical things construction workers can do to help keep themselves in good shape and functioning well physically. Stretching helps avoid workplace injuries and loosens off muscles that might otherwise get too tight and cause problems.
Stretching before and after work and on days off can reduce the risk of an injury at work markedly. However, construction has an injury rate 71% higher than the average workplace, so you must do what you can to lower the chance of being injured.
Regular Routine
A routine can help you remain focused and feel more alert when you wake up. The human body naturally wants to slip into patterns and will adjust itself to how you predominantly work.
Adjusting to these patterns may mean waking up at the same time when you are off, so embrace it. It will make the days you are working easier if you can follow the same routine on rest days.
Good Sleep
High-quality sleep is healthy for both the mind and body. Sleep is restorative and is often when the most healing occurs. In addition, because the body has fewer demands during sleeping hours, blood flow to injured areas can increase, bringing oxygen and nutrients as well, which can boost healing.
The deepest layer of sleep, called Rapid Eye Movement (REM) sleep plays a vital role in healthy brain activity, including processing memories, emotions and dreams. However, we can only usually achieve this state after around 90 minutes of sleep. The cycle repeats roughly every 90 minutes or so throughout your sleep.
Suppose we happen to be awakened by an alarm or by some other means during a period of REM sleep. In that case, this can account for feelings of extreme drowsiness and confusion. Some apps can help you wake up when not in REM sleep, so you feel more lively in the morning.
Healthy Diet
Healthy eating is one of those things that can be especially difficult to achieve when working in construction. However, due to the demanding physical work often involved, eating foods with many calories can be necessary to carry you through the day.
There are ranges of microwavable food now that are much healthier and can offer a quick burst of energy without some downsides.
Team Bonding Time
Chances to bond with your crew outside of work hours by participating in leisure activities can solidify and improve the teamwork possible during the working day. You can turn colleagues into actual friends, and that can be invaluable.
Some ideal things to bond over are team-based activities like paintball or going to a local bar for some beers and a game of pool.
Work-Life Balance
Switching off from work can be tricky, even more so when you have formed close friendships with crew members. It is essential for your mental health to be able to separate your work life from your non-work life and not bring problems from work home.
Striving for balance can mean not constantly being available or not looking at your work emails while at home. You can explain to your team how to get hold of you if something is urgent; otherwise, you will ignore their contact. (Health and wellbeing strategies in the construction industry)
Outdoor Time Outside of Work
If you live in an area with good greenery nearby, go and take a walk in nature. Most cities will have parkland that people can easily access, and people who live in more rural areas will have an abundance of pleasant walks available. In addition, being outside in nature while not working can help with relaxation.
Date Night
If you have a partner, or even if you are single, set aside some regular time for date night. Even if you have been married for years, dressing up and doing an activity together can keep the home fires burning. It can be fun to escape everyday life for a while. Going on a fun date with your significant other or someone new can be exciting and fulfilling.
If you are single, the excitement of meeting someone new can also positively affect other parts of your life. For example, when people are in new relationships, their mood improves, and they become happier and more relaxed.