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Staying Healthy On the Job Site: 6 Health Tips for Construction Workers

Harbor America - Sep 3, 2018 7:00:00 AM

When you're out on a construction job site all day, every day, it can be difficult to make sure that your health stays at the top of your priority list. Still, you don't want to start racking up sick days or find your overall health deteriorating. If you want to stay healthy on your job site, try some of these handy health tips!

construction workers enjoying a healthy lunch of sandwiches

Tip #1: Pack a Protein-Packed Lunch

All too many construction workers find themselves hurrying off the job site without a lunch box in hand each day. By the middle of the day, you're starving, so you find yourself looking for the nearest fast food restaurant, preferably one with a drive-through. Unfortunately, that leads to an unhealthy diet that can leave you feeling less than your best and your health suffering as a result.

Instead, take the time to pack a healthy lunch filled with things like lean meats, hard boiled eggs, and protein bars. This will give you more energy to tackle the tasks on your list every day. 

Tip #2: Avoid Repetitive Stress Injuries

Hauling shingles onto the roof, swinging a hammer, or even painting a room can all cause repetitive stress injuries over time. Don't leave yourself open to these injuries! Instead, take steps to protect yourself. Perform these movements correctly. Don't overload yourself when lifting heavy objects, and ask for help if you need it. If you start to notice continuing pain or soreness, talk with your doctor about what you can do to alleviate symptoms. 

Tip #3: Plan Your Breaks

When do you take your breaks each day? Some crews will all take their breaks at the same time, but others prefer that you take your lunch break when the job is done. Try to plan your breaks effectively. You want to take your lunch break before your blood sugar crashes, which can lead to irritability or overeating. If your job allows it, taking a quick break every few hours just to stretch, clear your head, or go on a short walk will also help keep your energy levels up.

Tip #4: Hydrate

You're working out in the hot sun all day--or perhaps working inside, often in a hot environment. Chances are, you're sweating. Are you drinking enough to make up for it? Symptoms of dehydration often don't show up until you've waited way too long to start drinking water. Keep a jug of water next to you on the job site to increase the odds that you'll get enough in throughout the day. 

Tip #5: Invest in the Right Gear

As a construction worker, you don't always get a choice about the weather conditions you work in. You might find yourself working out in the heat of summer or shivering through the cold winter months. Make sure that you invest in the right gear to keep you safe and comfortable! High-quality gloves, shoes, and other gear can make you much safer on the job, not to mention making you more comfortable. 

Tip #6: Know Your Risks

Every day, you work with solvents, glues, and other materials that have the potential to be hazardous. Take the time to read those safety training materials and know what the risks are when you're dealing with them. Make sure that you know how to safely operate all the equipment that you use on the job site, and don't cut corners with safety precautions. Your health and wellness aren't worth a slight increase in productivity!


Staying healthy on a construction site is an ongoing process--and it's one that you have to pay attention to. With these tips, you'll increase the odds that you'll stay healthy, keeping you working in spite of what's going on around you.

Does your company need more help handling HR tasks, including instituting a solid company wellness policy? At Harbor America, we're here to help! Contact us today to learn more about the great services we offer, all of which are designed to help you save time and money. We even have services dedicated to improving your company's safety and risk management.

Topics: Safety- Workplace Hazards- Risk Management- Safety Plan

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