Small changes for stronger days.
In construction, your body is your most important tool. Long hours, physical labour, and unpredictable weather take their toll, and it’s easy to put your own health on the back burner. But looking after your body doesn’t have to mean big, dramatic changes. In fact, it’s the small, consistent habits that make the biggest difference.
Look after your body and it will look after you
The better you fuel and move your body, the better it performs, at work, at home, and everywhere in between. A balanced lunch can help keep your energy up all afternoon. A quick stretch before your shift can reduce the risk of injury. And a short walk after work can help clear your head and boost your mood.
This campaign is all about helping you make simple, achievable changes to feel better day to day, and stay healthy for the long haul.
Why it matters
Construction is a physically demanding industry. When aches, fatigue, or poor diet are ignored, they can lead to bigger problems later on, from long-term injuries to mental burnout. But with a little know-how and support, you can take control of your health and prevent small issues from turning into serious ones.
Physical wellbeing and mental wellbeing go hand in hand. Eating well and staying active can help reduce stress, improve your sleep, and lift your mood.
Eat Right: Nutrition Tips for On and Off Site
- Pack smarter, not fancier
Choose foods that give you lasting energy, think protein, fibre, and slow-release carbs.
Try: Chicken wraps, boiled eggs, tuna salad pots, or peanut butter on wholegrain bread.
- Don’t skip breakfast
It doesn’t need to be big or fancy, even a banana and a boiled egg can help you start the day right and avoid mid-morning crashes.
- Stay hydrated
Swap one fizzy drink a day for water or a squash with no added sugar. Your body and brain will thank you, especially in the heat or when wearing PPE.
- Snack smart
Keep snacks handy that won’t spike and crash your energy.
Good options: Nuts, fruit, oat bars, rice cakes with peanut butter, yoghurt pouches.
- Plan ahead
A few minutes the night before can save you money and poor choices at the petrol station. Prepping lunch means you’re in control of what goes in.
Cheap & Healthy Recipes
Looking to eat well without breaking the bank? We’ve teamed up with Ellen from Health Aspire to bring you our Cheap & Healthy Recipes series, budget-friendly meals that pack a serious nutritional punch!
Each video shares quick, simple, and satisfying recipes using everyday ingredients, perfect for busy lives and tighter budgets. Whether you’re cooking for one or feeding the family, this series proves that healthy eating can be affordable, achievable, and full of flavour.
Move Right: Activity Tips for Busy Days
- Stretch before your shift
It takes just 3–5 minutes and helps warm up your muscles, especially your back, shoulders, and legs.
Try toe touches, shoulder rolls, squats, or lunges.
- Lift smart, not just strong
Use proper technique to protect your joints: bend your knees, not your back, and keep loads close to your body.
- Keep moving, even in short bursts
If you’re stuck at a desk or in a van, take a few minutes to walk, stretch, or roll out your shoulders. Little movements help prevent stiffness and fatigue.
- Make it social
Team up with a mate on site to stretch before the shift or take a short walk at lunch. You’re more likely to stick to it if you do it together.
- Use what’s around you
You don’t need a gym! Stairs, scaffolding (safely), or even lifting equipment (properly!) can all help you build strength and flexibility.
Need To Talk?
You’re not on your own. We’re here for you—whatever’s going on. Don’t forget you can also reach out to someone you trust – a mate, a family member, or one of your site’s Mental Health First Aiders (MHFAiders).
Click through the slides below to find out more about the free, confidential support services available to you.
Download our ‘Eat Right, Move Right’ assets, including graphics and social media copy.
