Tradies are no strangers to hard work, which often leads to various aches, pains, and occasional injuries.
You invest a lot of time and money maintaining your tools, but it’s crucial to remember that the most important tool is you! That’s why it’s essential to exercise properly and take care of yourself.
- Strengthen Your Core
- Back and neck pain are common issues for tradies, often caused by poor lifting techniques or, more commonly, a weak core. Your core isn’t just about having a six-pack; it’s the central part of your body that impacts overall function. A strong core supports your back and helps with almost every physical task you do, like carrying, sawing, lifting, crawling, and digging.
- Focus on core strengthening exercises like crunches, planks, V-sits, straight leg crunches, and Supermans. Even a bit of core work throughout your day can make a difference. For example, engage your core while stopped in your ute by pulling your belly button towards the back of your seat.
- Endurance Over Bulk
- Being physically fit isn’t just about having big muscles. As a tradie, you perform repetitive, physically demanding tasks daily, which can lead to injuries and pain in various body parts. To prevent this, you need to build endurance and train your body to handle repetitive strain effectively.
- Try circuit training to improve both core strength and endurance. A circuit might include 6–12 different exercises, with two to three sets of each. Start with a 10-minute session, such as 6 exercises with 2 sets of 30 seconds each, and plan your routine in advance.
- Incorporate Cardio
- Although you’re on your feet all day, it’s still important to do additional cardio. Using an activity tracker can help you monitor your steps and ensure you’re staying active. Cardio doesn’t have to mean running on a treadmill; it could be playing a sport, running with your kids, or hitting a boxing bag.
Tip: If exercising after work feels like a chore, set a manageable plan, like starting with 10 minutes of exercise three days a week, and gradually increase it.
- Heed Warning Signs Just as you watch out for safety signs on site, your body gives you warning signs when something’s wrong. Pay attention to:
- Pain: Persistent pain is a signal to stop and address the issue.
- Dizziness: Frequent dizziness after exercise or lifting heavy objects needs attention.
- Numbness: Tingling or numbness can indicate a problem.
- Chest Pain: Stop immediately and seek medical help if you experience chest pain during work or exercise.
Tip: If you’ve been injured or ill and have been out of action, consult a professional like an Accredited Exercise Physiologist (AEP) to get guidance on how to safely return to full fitness and work.
