RUGGED Healthy Aging: Build Strength for the Long Haul

Working in the trades can be hard on your body. Years of lifting, carrying, climbing, kneeling and reaching can add up. Staying strong and active can help you keep doing your job and the things you enjoy outside of work. Healthy aging is not something to think about only when you retire. Taking care of your body now can help you maintain your mobility and independence for years to come.

Throughout October, RUGGED Mind and Body is sharing practical information from trusted health and safety organizations to help you protect your health as you age.

Protect the Strength You Depend On

Strength helps you work, move and stay independent. Regular muscle-strengthening activity can help you maintain or improve your strength. The Centers for Disease Control and Prevention (CDC) recommends muscle-strengthening activities at least two days a week.

You do not need a gym or a complicated workout. Try simple ways to build strength, such as:

Bodyweight exercises like squats or push-ups
Resistance bands, which are light, portable and easy to store
Weights you can control safely and with good form
Starting small and gradually increasing the challenge

You do not have to wait until you feel weaker to start. Building and maintaining strength can help you continue doing the work and activities that matter to you.

Build Movement Into Life Outside of Work

A physical job can involve a lot of movement. But different types of physical activity provide different benefits, so it is worth looking at your overall routine. For adults, the CDC recommends:

At least 150 minutes of moderate activity or 75 minutes of vigorous activity each week — or a mix of both
Muscle-strengthening activities at least two days each week
For adults 65 and older, include activities that improve balance

The right amount and type of activity will be different for everyone. Your health, injuries, abilities and the physical demands of your job all matter. If you have a health condition or disability, talk with a health care professional about activities that are appropriate for you.

The goal is not to pile more physical work onto an already demanding day. Instead, think about whether your overall routine supports the strength, endurance, balance and physical function you want to maintain as you age.

Work Smarter to Protect Your Muscles and Joints

Building strength is only part of protecting your body. Reducing unnecessary strain at work matters, too. The Occupational Safety and Health Administration (OSHA) recommends using ergonomics, which means fitting the job to the worker. This can help reduce muscle fatigue and lower the risk of work-related muscle and joint injuries.

When possible:

Use carts, dollies or lifts to move heavy materials
Get help with heavy or bulky loads
Keep loads close to your body when lifting and carrying
Position yourself closer to the work instead of reaching or twisting
Use tools that fit the task and are comfortable to grip and control
Plan the task before you start and use the safest method available

Small changes in how work is done can reduce strain. Using the right tools, equipment and work methods can help protect the muscles and joints you depend on.

Healthy aging doesn’t need to be complicated. It can be as simple as taking steps to maintain the abilities you need for work and everyday life. Build strength. Keep moving. Work on balance as you get older. Reduce unnecessary strain when you can. Think beyond getting through today's shift and consider what will help you keep working, moving and doing the things that matter to you for years to come.

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