PROFICIENT WORKINGOCCUPATIONAL WORK CAPACITY CAPABILITIES 3/6
Physically heavy work
- Those doing a physically heavy work should pay attention to maintaining and improving their physical condition.
- Particularly the transferring of heavy loads, working in heat, and difficult working positions pose stress to the body.
- Heavy work itself is not enough to maintain or improve the physical condition or the recommended level of healthy exercise. The best way to improve your capabilities to cope with the physical demands of work is through regular exercise. In heavy work, attention should also be paid to recovery during the breaks. Stretching helps the muscles to recover and is refreshing.
- Continuous stand-up work is particularly stressful for the feet and for the back. The weight should be distributed on both feet when standing. Harmful customs and habits, such as standing with the weight constantly just on the same foot, should be reduced. Aim to distribute the weight on both feet.
- Good footwear is essential in stand-up work. Good work shoes reduce the stress on the feet and on the back during the working day. Sit down during the breaks and, if possible, during work.
Sedentary and display terminal work
- Sedentary work has its own drawbacks. Particularly the back, neck and cervical vertebrae are under stress in sedentary work. It is not possible to completely avoid the poor working positions in sedentary work. However, with just minor changes you can avoid unnecessary stress on joints and muscles.
A good working day includes standing up, moving, sitting down and breaks. Try changing the work positions during the working day. However, with just minor changes you can avoid unnecessary stress on joints and muscles.
Versatile nutrition and fluid balance during the working day provide fuel for the muscles.
It is also important for those doing stand-up work to sit down whenever possible
- Sitting down does not have to be lengthy; the most important thing is to give the feet a moment to recover.
- You should put your feet up during the breaks. Put your feet up onto a chair when sitting down during, for example, the coffee break.
- It is advisable to adjust the posture every now and then. One way is to lift your hands up and reach up in order to stretch your back.
Remember to take note of the related issues if you work in shifts. Every employee can make it easier for themselves to adapt to shift work. It is especially important for the shift worker to eat regularly and healthily and to exercise enough. Exercise improves the quality of sleep and it is also as an excellent way to relieve stress. However, you should avoid heavy exercise for 2-3 hours before bedtime.
Counterbalance for sitting
It is advisable to stretch the legs once per hour in sedentary work. Get up from the chair and stretch your legs. For example, straightening your back and relaxing your shoulders for a few seconds does not reduce your performance. Straightening the back and the neck and lowering the hands for a few seconds restores blood circulation to the tissues. Stand-up desks are becoming more common in offices and they provide an alternative to lengthy sitting.
Energy consumption slows down in sedentary work. The disadvantages associated with it can be countered by physical activity. Leisure exercise hobbies and outdoor activities can be complemented by sneaking activity into the everyday life.
- Take the stairs instead of the elevator
- Walk or cycle to work, all the way or part of it
- Spend work breaks at least by sitting in a different position than at your workstation
- Standing and walking during the breaks is refreshing
- You should also give break exercise a try