SOLErgonomyHandbook

4 SOL ERGONOMY HANDBOOK
Learn one new way of working at a time, take
time to train and learn new things.
Recovery and well-being
Take care of your recovery and you will cope
better. Have breaks, eat and sleep sufficiently.
Find a sport you like and exercise.
For instance, if you walk a lot in your work,
make your recovery more efficient by swimming.
If you sit for many hours, go for a walk. If you feel
like your muscular strength is not sufficient, do
exercises at home or at the gym to improve your
muscular strength.
Good physical fitness, including stamina
or the fitness of your cardiovascular system,
muscular endurance, mobility, balance and
coordination, create the foundation for a healthy
body. Unfortunately physical well-being cannot
be stored, which means it has to be maintained
continuously.
Occupational health services will provide you
with exercises suitable just for you and your
profession.
Set the pace for your working day
Set the pace for your working day and exercise
during your breaks. You can do them in the lift or
when changing work tasks, for instance.
Brisk and light exercises invigorate muscle
groups that have been strained by work. More
efficient circulation in tissues takes blood rich in
oxygen to muscles, replenishes muscles’ energy
reserves and removes waste products at the
same time. This means your recovery will be
more efficient.
In addition to good circulation, also regular
meals and snacks promote the recovery, creation
and strengthening of tissues. Eat at regular intervals
of around 3 hours. You need regular energy
intake in your work to have the energy to do it.
Make sure you sleep enough. Most people
should get 7–8 hours of sleep every night.
Rest is a significant factor for the well-being
of your mind and your body. When resting, your
body recovers and seeks a new balance after the
day’s strain.. •
Most people
should get
7–8 hours of
sleep every
night.
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