5 Exercises to Keep You in Better Shape for a Construction Career

In years past, construction wasn’t a field people could do for decades without risking long-term problems related to hard manual labor. Machines have improved it somewhat, but you still probably spend most of your time doing some physical activity. To keep your body in ideal condition for as long as possible, you should try these five exercises.

Squats
For people who have limited time, space, and equipment to exercise, squats are one of the best options. This type of exercise requires balance, but it also stretches and builds endurance over time. The trick is to perform the squat correctly so that you avoid putting stress on your knees:

• Start in a standing position with your feet about shoulder width apart.
• Bend down as if you are about to sit in a chair. Your knees should not extend forward more than the tips of your shoes.
• While keeping your balance, return to a standing position without moving your feet.

At first, most people can’t get to a full squat. With practice, you’ll be able to stretch more and get to the correct position with ease.

Stretches
Before starting work each day, it’s wise to perform stretches, particularly related to the work you’ll be doing. Proper stretching is key to avoiding repetitive stress injuries. Start with your neck and shoulders. Gently rotate your head at your neck down from one side to the other, taking care not to force it into a complete circle. Do the same with your arms at the shoulder joint. Extend one arm across your body at your collarbone and use your other arm to pull it into a stretch. Repeat on the other side. Holding your arms at a 90-degree angle, slowly rotate your wrists up and down. Stand on the edge of a step and slowly lift yourself up and down, moving only your ankles. Repeat any of these exercises during your workday if you notice certain joints becoming stiff.

Yoga
Yoga may seem like an exercise meant for people with desk jobs, but it can work for everybody. Yoga is a combination of focused breathing, meditation, stretching and holding positions. People who practice yoga on a regular basis often find that they have lower stress and anxiety. They can also bend and breach or stretch with a lower likelihood of injury. If your construction work takes you into tight spaces or forces you to extend, yoga exercises can increase your balance and decrease the likelihood that you will hyperextend your joints or pull muscles.

Resistance Exercises
One way that you can minimize the risk of injury or repetitive stress is to build muscle. You don’t necessarily need to become a bodybuilder. However, increasing your lean muscle mass in relation to your workload can provide extra support. You don’t have to buy a bunch of equipment, although using weights can provide results more quickly. Exercises like bicep curls and weighted lunges can build muscles in your arms and legs, which will help you retain stamina during work. Try to aim for a balance. Building too much muscle in one area may not help you avoid injury if the rest of your body isn’t getting the same level of workout.

Planks
For people who are used to high levels of cardio or weightlifting, exercises like planks may not seem to do much. After all, it takes more energy to keep performing motions than it does to hold one position. On the other hand, planks can be an excellent way to tighten core muscles and improve stamina. There are a variety of plank exercises you can do, from the standard plank on the floor to wall planks in a squat position. Once you get comfortable holding it for a minute, try holding it for two minutes. This exercise will help you to hold a difficult position for a longer period of time. If you’re having difficulty holding equipment in the proper position, this may help.

Exercise is an important part of keeping your body ready for life as a contractor. For help ensuring your mind has what it takes to pass the licensing exam, contact CSLS today!