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Every day, millions of people around the world work at jobs that place them on their feet all day long. From bank tellers and those in the food service industry, to nurses and retail clerks, the workplace can perpetuate standing, walking, lifting, pushing, and pulling for long periods. Although there are numerous benefits to having jobs that require physical activity, there are also some possible long-term drawbacks.
A study last year by the department of health sciences and technology at ETH Zurich in Switzerland suggested that the following conditions are direct results of standing for more than 5 hours in any job.
- Lower limb muscle fatigue
- Long-term back pain
- Musculoskeletal disorders
- Varicose veins
- Poor Circulation in the legs and feet
If you have a job that puts you on your feet all day, you can take measures to lessen the impact it has on your body. By applying these measures, your body you will notice that you have more endurance, improved job performance, less pain, and more energy throughout the day.
Take Regular Breaks
Whether you are sitting at a desk or standing at a cash register, remaining in one position all day long will cause stress and pain in isolated areas in your body. The prolonged effects of this over a sustained period can lead to permanent injury or disability.
Break up your standing position by taking quick regular breaks at 30-minute intervals. Short rests will stimulate proper blood flow and while giving your working muscles the rest they need. If possible, try to do some stretches and exercises that work out the muscles in the leg and back area.
Minimize The Stress
What a lot of people seem to forget is that stress is really bad for your body in large doses. You will start to experience physical manifestations of something that is only supposed to be in your head, but that’s not what happens. You could start breaking out in spots, you could find that your under eye bags worsen, you could find yourself with headaches or the shakes, and that’s not what you need. So, you need to start setting boundaries and not doing more than you can take.
This is important for the mental side as well, not just your body. You should take care of your mental health as much as possible, which may require mental health treatment if you’ve let it get pretty bad to the point it’s impacting your physical health also. If you don’t want to live like this any more, then being on your feet all day while also taking on everything else, needs to stop.
Employee Perks: Prioritizing Well-being
Many companies are recognizing the importance of promoting health and well-being, particularly for roles that require employees to be on their feet all day. Implementing employee perks that cater to physical health can significantly improve job satisfaction and productivity. Benefits for female employees, such as providing comfortable, supportive footwear, can make a substantial difference. Additionally, offering wellness programs that include access to fitness classes, yoga sessions, or ergonomic assessments can help employees manage physical strain and reduce the risk of long-term health issues. By investing in such initiatives as considering occupational health services, employers not only enhance the working environment but also demonstrate a commitment to the holistic well-being of their staff.
Eating Healthy
Everybody knows that you need to eat to produce energy. Since standing requires more energy than sitting, the body burns more energy at a faster rate when you’re on your feet. Sadly, many people in the workplace allow their work schedules and lifestyle to govern what they eat. Their choices are often made in the drive-thru or at the gas station with food that is less than ideal for standing and high activity jobs.
Eating a full, well-balanced, healthy meal before you head out to work is crucial for you to get the energy you need. It will also help you achieve weight loss, along with other measures, if you need to, and this will definitely lighten your load when you are on your feet all day. Workpulse.com suggests that you load up on proteins that give you the added kick to make it through your shift. Be careful, though, because many foods that are high in protein can also drag the body down and make you drowsy. Ideal food choices include:
- Eggs
- Almonds
- Chicken Breasts
- Oats
- Cottage Cheese
- Greek Yogurt
- Milk
- Broccoli
- Lean Beef
- Tuna
- Quinoa
- Whey protein supplements
- Lentils
- Ezekiel Bread
- Pumpkin Seeds
- Turkey breast
- Fish
- Shrimp
- Brussel sprouts
- Peanuts
The whole idea is to eat food that gives you the added zing you need to get through the day, while maintaining a healthy diet.
Don’t forget, if you feel like you are still lacking in levels of energy or you feel exhausted, you can also explore supplements. Options like ATRx Labs adaptogens can provide the boost you need and get you through even the longest of days without feeling the strain. They can easily be added to your daily diet routine.
Hydrate
For most people, drinking beverages throughout the workday is second nature. The real question, however, is what are they drinking? Before grabbing the Coke Zero or Starbuck’s latte, try replacing it with an 8-ounce glass of water. Water plays a central role in nearly every function of your body. It will carry you through a long shift far better than a Monster energy drink
Fitness experts agree that insufficient water is the #1 cause of daytime fatigue. A small reduction in your body’s water supply can affect your stamina, your motor skills, and your concentration. A regular supply of water revitalizes your body and keeps the oxygen flowing throughout your legs and back.
Dehydration can increase the risk of falls and impair concentration. These concerns often grow as you age because physical and mental health naturally decline over the years. When you reach retirement, leaving the job world behind, you will likely have new concerns about your body, from physical safety to mobility. Many elderly people use personal alarms for medical emergencies, getting help quickly when needed at a moment’s notice. A medical alert device offers peace of mind for older adults or those living alone.
Footwear
We cannot overstate the importance of proper footwear in any job setting. Just like athletics, there is footwear specially designed for situations where you’re on your feet all day. So before you run out and grab the first pair of sneakers you see on the shelf, look for shoes with the following characteristics:
- Genuine leather, synthetic leather, or rubber
- Adequate ventilation to reduce sweating
- Slip resistant
- Full heel and arch support
- Comfortable padding on the top and sides
- Low heels
- Footwear designed specifically for your job if possible
Remember, when it comes to shoes, there is no ‘one size fits all.’ Using the general guidelines above, find a shoe that comfortably fits on your foot and gives you the support you need. Browse online for the endless options for the most comfortable shoes for standing all day and you may see some suggestions from users who work in similar industries to you.
Good Posture
Good posture is critical to preventing or reducing a broad range of back, leg, shoulder, and foot problems. Here’s what exercise guru Eric Cressey has to say about it:
“If you’re on your feet and stuck in extension all day, engage the anterior core and activate the glutes to get yourself into a bit more posterior pelvic tilt. Doing so can take you to a position of discomfort to one of complete relief in a matter of seconds.”
He also adds that proper back positioning is a habit that you develop over time. It’s something you have to think about until it becomes natural.
If your job requires you to be on your feet all day, it’s absolutely vital that you take care of your body. Otherwise, the quality of work could be affected and you could be putting yourself at risk of serious damage. Next time you go into the workplace, try testing out some of the above tips.