Recovery after work is essential in any industry. But in manual labour, such as paving, it is particularly important. Tight deadlines, physically gruelling work and getting up at the crack of dawn – this is often what work in the construction industry looks like. On top of that, there are irregular breaks and meals. It’s hard to recover afterwards, and in the morning you have to get up again. And so it goes on…
Now, enough with the excuses. In reality, to help your body recover better, you only need to pay attention to a few things. It really isn’t rocket science. Introduce at least some of these changes, and your body will rest more effectively. And you’ll feel more refreshed and work better.
Invest in… sleep
Let’s start with something many of us ignore: sleep. Without it, it’s hard to even begin talking about effective rest. When we sleep, our body rebuilds itself. Literally. It’s worth developing the right habits in this regard. An adult usually needs around 7–8 hours for full recovery.
Everyone is a bit different, of course, but if you sleep 4–5 hours a night, your body will certainly feel the effects. Starting with the most basic issues: you’ll work inefficiently and make poorer decisions. Let’s go further: sleep deprivation leads to a weaker immune system and headaches. And there’s still one issue that isn’t talked about enough: lack of sleep leads to poorer mental well-being. Mood swings, difficulty concentrating, and even anxiety or depression. This is no joke!
Power naps
While we’re on the subject, afternoon naps can also be effective. Just make sure they’re not too long, so as not to disrupt your circadian rhythm. Usually, 15–20 minutes is enough for your body and mind to recharge. Leonardo Da Vinci, among others, was a fan of naps – and he certainly built a few things in his lifetime. Remember, however, that naps aren’t for everyone. If you find it hard to wake up afterwards or can’t get to sleep at night, it’s better to give them a miss.
The right fuel
Another key factor is regular, nutritious meals. To recover properly, you need to replenish your energy reserves. Breakfast and an evening meal aren’t enough, especially if you do physical work. Eat a balanced meal every 2–3 hours. By ‘balanced’, we mean rich in protein and carbohydrates. You also need to ensure you get enough vitamins and minerals. It’s best to consult a dietitian, but you’ll find some basic advice in our article ‘Eat sensibly – you are what you eat’
. And one more important thing: water, water, water. An adult, actively working man should drink around 2.5 litres a day. You need to pay attention to this. Especially in summer, when heatwaves are common. In fact, when the temperature exceeds 25°C, the employer is obliged to provide water for their employees.
Relax your mind and body
In a trade like paving, it’s also worth popping to the swimming pool or getting a massage from time to time. Lifting and working on your knees (often in an awkward position) isn’t good for your spine, which doesn’t have it easy in the construction industry. A check-up with a physiotherapist is always a good idea. After strenuous physical work, it’s also worth doing some stretching. Your muscles will thank you for it the next day.
And what about when you get home? You simply need to rest. Do something that relaxes your body and mind. For some, this might be watching a match on TV, whilst for others it could be listening to music or walking the dog. Others relax by playing with their children, building models or playing sport. For most people, simply lying on the sofa and doing ABSOLUTELY NOTHING works too! After all, everyone deserves a break after hard work. One that they enjoy…
