As the summer months approach, it’s essential to focus on our wellbeing, especially when working longer hours. Here are some tips to help you stay healthy, safe, and energised during this busy season.
1. Sun Protection and Hydration
Working outdoors or even commuting in the summer heat can take a toll on your body. Here are some key tips to protect yourself from the sun and stay hydrated:
- Wear sunscreen: Apply a broad-spectrum sunscreen with at least SPF 30. Reapply every two hours, especially if you’re sweating.
- Stay hydrated: Drink plenty of water throughout the day. Aim for at least 8 glasses and more if you’re working in the heat.
- Wear protective clothing: Light, long-sleeved shirts, hats, and sunglasses can help shield your skin from harmful UV rays.
- Take breaks in the shade: Whenever possible, take your breaks in shaded or cool areas to give your body a chance to cool down.
2. Wellbeing in the run-up to Christmas
The period leading up to Christmas can be hectic, but it’s important to maintain your wellbeing:
- Manage stress: Plan your tasks and set realistic goals to avoid feeling overwhelmed. Take time for relaxation and hobbies.
- Healthy eating: With holiday treats everywhere, try to balance indulgences with healthy meals. Incorporate plenty of fruit, vegetables, and whole grains into your diet.
- Stay active: Regular physical activity can boost your mood and energy levels. (Fencers are pretty active really.) Even a game of cricket or other sport with family in the breaks can make a difference.
3. Mental wellbeing tips
Maintaining mental wellbeing is crucial, especially during busy periods. Here are some tips to help you stay mentally healthy:
- Mindfulness and meditation: Practice mindfulness or meditation to reduce stress and improve focus. Even a few minutes a day can make a big difference. (Thinking of fabulous fence lines is always good!)
- Connect with others: Spend time with friends, family, or colleagues. Social connections can provide support and improve your mood.
- Set boundaries: Ensure you have a good work-life balance. Set boundaries to avoid burnout and make time for activities you enjoy.
- Seek support: If you’re feeling overwhelmed, don’t hesitate to seek support from a mental health professional or a trusted person in your life:
– Helplines 1737
– Lean On a Gate, Talk to a Mate
– Surfing for Farmers (if you are near the coast)
– Rural Support networks
– Or phone that friend you haven’t spoken to in a while.
4. Physical fitness and safety post-Christmas
After a well-deserved break, getting back to work can be challenging. Here are some tips to ease the transition:
- Gradual return to activity: If you’ve taken a break from physical work, ease back into it gradually to avoid injuries. Start with lighter tasks and build up your strength.
- Stretch and warm-up: Before starting your workday, take a few minutes to stretch and warm up your muscles. This can help prevent strains and sprains.
- Safety first: Ensure that all safety protocols are followed, and use the proper equipment for your tasks. If you’re unsure about something, don’t hesitate to ask for guidance.
5. Tips for returning after the break
Getting back into work mode after a holiday can be tough. Here are some strategies to help you transition smoothly:
- Plan ahead: Before your break ends, make a list of tasks to tackle when you return. This can help you hit the ground running.
- Ease into your routine: Start with less demanding tasks to gradually get back into the swing of things. This can help you rebuild your momentum.
- Stay organised: Keep a planner or digital calendar to manage your time effectively. Prioritise tasks and set realistic deadlines.
- Take care of yourself: Ensure you’re getting enough sleep, eating well, and taking breaks throughout the day. Self-care is crucial for maintaining productivity.
6. Ergonomic practices for outdoor labour
Maintaining good ergonomics is essential for preventing injuries and ensuring comfort while working outdoors. Here are some tips:
- Lift properly: Use your legs, not your back, when lifting heavy objects. Keep the load close to your body and avoid twisting while lifting.
- Use the right tools: Ensure that tools and equipment are the correct size and weight for the task. Use ergonomic tools designed to reduce strain.
- Take regular breaks: Frequent breaks can help prevent fatigue and reduce the risk of injury. Use these breaks to stretch and hydrate.
- Maintain good posture: Whether you’re standing, bending, or kneeling, try to maintain a neutral spine position. Avoid awkward postures and repetitive motions.
- Wear supportive footwear: Choose boots with good arch support and cushioning to reduce strain on your feet and legs.
7. Preventing heat-related illnesses
Heat-related illnesses can be serious, but they are preventable. Here are some tips to stay safe in the heat:
- Recognise the signs: Be aware of the symptoms of heat exhaustion and heat stroke, such as dizziness, headache, nausea, and confusion. If you or a coworker experience these symptoms, seek medical attention immediately.
- Stay cool: Use fans, cooling towels, or misting devices to help lower your body temperature. Take breaks in air-conditioned or shaded areas whenever possible.
- Hydrate regularly: Drink water frequently, even if you don’t feel thirsty. Avoid caffeinated and alcoholic beverages, as they can dehydrate you. Watch that V drink – too much sugar.
- Acclimate to the heat: Gradually increase your exposure to hot conditions over a week or two to help your body adjust.
- Wear light clothing: Choose lightweight, breathable fabrics that allow sweat to evaporate and cool your body.
Wishing you a wonderful festive season
By focusing on these aspects of wellbeing, you can enjoy a productive and healthy summer season. Remember, taking care of yourself is the first step to taking care of your work.
As we approach the festive season, we want to wish all our teams a wonderful Christmas and a joyful break. Whether you’re catching up with family and friends or simply recharging for the summer, we hope you have a fantastic time. Thank you for all your hard work this year, and we look forward to seeing you next year. Tight lines and happy holidays!
Stay safe, stay hydrated, and have a wonderful summer!
Deb and the team at Rural Safe
Published in WIRED issue 75/December 2024 by Fencing Contractors Association NZ
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