WELLNESS WORKBENCH
SEPTEMBER 2025
Back to Basics: Building Healthy Routines
September is Self-Improvement Month
Construction is demanding work. Long hours, physical labor, and unpredictable schedules can make it tough to prioritize health. But building a strong routine—just like building a solid foundation—pays off in strength, energy, and resilience on and off the job. This September, we’re going “back to basics” with simple ways to create balanced daily routines that work, even with a busy construction lifestyle.
Fuel Your Body Right
- Start with breakfast: A quick, balanced option like eggs, oatmeal, or yogurt with fruit can keep your energy steady through the morning.
- Pack smart: Instead of fast food, bring snacks like nuts, beef jerky, fruit, or granola bars for easy fuel during the day.
- Stay hydrated: Water keeps your body and mind sharp. Aim for steady sips throughout the day, especially while working outdoors.
Move With Purpose
Construction keeps you active, but adding targeted movement helps prevent injuries and builds long-term strength.
- Stretch before work: Five minutes of light stretching can loosen tight muscles and reduce strain.
- Add short walks: Even a 10-minute walk during lunch helps circulation and clears your head.
- Strengthen your core: Simple exercises like planks or squats a few times a week can protect your back and joints.
Prioritize Sleep
Recovery is as important as hard work.
- Aim for 7–9 hours: Quality sleep restores your body after long shifts.
- Stick to a schedule: Try to go to bed and wake up around the same time, even on weekends.
- Cut back on screens: Powering down your phone or TV before bed helps you fall asleep faster.
Set Realistic Goals
Small, steady changes stick better than big, overwhelming ones.
- Pick one habit at a time: Whether it’s drinking more water, adding an extra hour of sleep, or cutting down on soda, focus on one goal until it becomes routine.
- Track your progress: Jotting down wins—like how many nights you hit your sleep goal—keeps motivation high.
- Be flexible: Some days will be harder than others. What matters most is consistency, not perfection.
Tips for Staying Consistent on the Job
- Prep meals and snacks the night before to avoid grabbing unhealthy options.
- Keep a refillable water bottle in your vehicle or toolbox.
- Use your breaks to stretch, breathe, or walk instead of scrolling on your phone.
- Partner with a coworker—accountability makes sticking to goals easier.
Remember: Just like every building project starts with a strong foundation, your health does too. Small daily choices in nutrition, movement, and rest can make a big difference over time. This Self-Improvement Month, challenge yourself to build routines that keep you strong, energized, and ready for whatever the workday brings.
| Date Posted | 2025-08-21 |
|---|---|
| Posted By | Curry Construction Communications Team |
| Category | Employee Resources | Wellness & Benefits |