How to Keep Your Body Healthy When Working in the Trades

Eat to Fuel and Repair Your Body

Trade work demands serious levels of energy. Without proper nutrition, you’ll burn out faster, recover slower, and increase your risk for everything from heart disease to type 2 diabetes.

Action Steps

• Pack Your Lunch: Prepping your meals gives you control over what you eat and keeps you from relying on gas station snacks or fast food.
• Focus on Protein and Fiber: They help build muscle and keep you full longer. Great options include chicken, lentils, eggs, beans, quinoa, and Greek yogurt.
• Snack Smart: Replace salt and sugar-loaded chips and soda with fruit, nuts, hummus, hard-boiled eggs, or protein bars.
• Stay Hydrated: Keep a reusable bottle with you at all times on the job and aim for at least three liters a day; more if working in hot weather.
• Avoid Energy Drinks: They are usually loaded with nicotine and might give a short boost but often lead to crashes and dehydration.

Fueling your body like an athlete gives you the stamina and resilience necessary to stay at the top of your trade.

Protect Your Hearing, Vision, and Lungs

Even though loud machines, airborne particles, and flying debris are part of life in the trades, they present long-term threats to your sensory health. 

Unless addressed proactively, the damage from chronic exposure to such elements is often invisible until it’s irreversible.

Action Steps

• Always Use PPE: Personal protective equipment like earplugs or earmuffs, safety goggles, and dust masks aren’t optional. They are must-haves.
• Understand the Hazards: Know what materials or tools require extra caution while handling. Read labels, follow safety protocols, and ask questions.
• Clean and Maintain Gear: Dirty goggles can impair vision, while worn-out masks may harm your lungs. Maintain your equipment as you would any critical tool.
• Get Regular Screenings: Don’t neglect annual hearing and eye exams. If you feel a new tightness in your chest or shortness of breath, for instance, don’t ignore it.
• Reduce Exposure When Possible: Use ventilation, wet-cutting methods to control dust, and remote tools to limit proximity to hazards.

Protect your hearing, eyesight, and lung capacity because your paycheck depends on it. 

Support Your Mental Health

Beyond their physical demands, trade work can be isolating, frustrating, and high-pressure. As a result, burnout, depression, and anxiety are real and all too common.

Action Steps

• Talk Openly: Break the silence. If you’re feeling overwhelmed, talk to a trusted coworker, friend, or mental health professional.
• Use Free Support Lines: Organizations like the Substance Abuse and Mental Health Services Administration (SAMHSA) provide 24/7 support.
• Create a Work-Life Boundary: Avoid checking work messages after hours or on days off. Protect your weekends, hobbies, and relationships.
• Learn Mindfulness Tools: Look for apps like Calm or Headspace that teach breathing and focus exercises in short capsules. 
• Watch for Signs in Others: Mood swings, absenteeism, or irritability can be red flags. A simple “Are you doing okay?” can go a long way.

Mental strength isn’t about bottling it up; it’s about knowing when and how to take care of your mind.

‍

Stay Current With Safety Training and Technology

Every new year sees the development of new techniques and tools that reduce strain and improve workplace safety. Workers who stay current are not only more efficient but also healthier.

Action Steps

• Keep Certifications Up to Date: First aid, OSHA, and equipment-specific training are key to enhanced safety and reduced risk of injury.
• Use New Tech Wisely: Vibration-reducing tools, lifting assist devices, and laser measurement gear can reduce physical strain.
• Take Online Micro-Courses: Online learning platforms like Unmudl allow you to upskill at your own pace. Learn smarter ways to work and protect your health.
• Be Curious: Ask questions about new PPE, work tools, and techniques. The more you know, the better placed you are at preventing injuries.

Learning never stops in the trades. Staying sharp while keeping abreast of new tools and techniques is one more step towards keeping safe on the job. 

Create a Culture of Health on the Job Site

Health habits stick better when your workplace supports them. Influence coworkers on health and safety issues and raise the bar for the whole crew by being part of the solution.

Action Steps

• Encourage Breaks and Stretching: Propose five or ten-minute stretch sessions every two or three hours to rejuvenate muscles and joints. 
• Model Good Habits: Others will take notice if you make it a point to pack healthy lunches, use PPE, and always stay hydrated.
• Speak Up: If something feels unsafe or unhealthy, raise your voice. It may seem unnecessary at first glance but you might help prevent serious injury.
• Mentor New Workers: Show newbies how to work smarter and safer while taking care of physical and mental health. It builds trust and a better work culture.
• Involve Management: Advocate for safety training, wellness programs, hydration stations, and investment in safer equipment.

Healthy teams get more done, take fewer sick days, and have each other’s backs.

Your Body Is Your Livelihood

The trades are a calling—not just a job. 

The physical and mental toll of these occupations can be steep, however, if you don’t take proactive steps to protect yourself. 

Whether you’re an apprentice starting out or a seasoned pro looking to extend your hands-on career, investing in your health isn’t optional.

Your future depends on your body’s ability to keep up with the job, so treat it like your most valuable piece of equipment. 

Keep it tuned, well-fueled, and ready to go; because taking care of yourself is the first step to ensuring you not just survive but thrive in the trades.