The kind of work that you do as a domestic worker can get quite physical, and there are times that working conditions are not ideal. Poor or unhealthy working conditions definitely need to be reported and exited from. But even in good working conditions, you might get very busy and forget to prioritize your physical health and wellbeing.
Here are some simple and practical tips to help you stay fit, even during busy days.
1. Remember to stretch!
Try to do a few minutes of stretching in the morning or at night before going to bed, in order to increase blood flow, release tension, and relax your muscles. You can also make it a habit to do some stretches before physical activities, (such as lifting heavy items or cleaning rooms) to help you avoid injuries.
2. Drink enough water daily.
Water makes up about 50% to 70% of our body weight and is necessary to help our body’s systems function. According to The U.S. National Academies of Sciences, Engineering, and Medicine, the recommended amount of fluid (this includes water, other drinks, and food) intake is:
11.5 cups of fluids a day for women
15.5 cups of fluids a day for men
3. Choose healthy snacks.
When we are in a hurry or tired after a day’s work, we might end up snacking on junk food between meals and late at night. Eating a snack once in a while is fine but try replacing chips and chocolates with healthier options, like fruits, nuts, or whole grain bread.
4. Get enough sleep.
According to the National Sleep Foundation, adults need about 7 to 9 hours of sleep each night. How many hours of sleep are you getting? You might want to keep count and see if you are getting enough!
5. Practice proper hygiene.
Coronavirus restrictions are still in place in the country and we still need to do our best to prevent the spread of COVID-19 by:
Washing our hands with soap and water (remember to scrub for at least 20 seconds)
Keeping a safe distance from anyone who is sneezing or coughing
Wearing a mask when social or physical distancing is not possible
Our physical fitness also affects other aspects of our health, since getting sick means we need to see a doctor and buy medicines (financial), we might become worried or anxious (emotional) and being sick often means we can’t focus or think clearly (mental). So don’t take your body for granted and take care of your physical health!
This post is part of TAYO’s 2021 #LoveYourself campaign and celebration for International Domestic Workers Day.
This special day takes place on 16 June each year.
Hirshkowitz, M., Whiton, K., Albert, S., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E., Kheirandish-Gozal, L., Neubauer, D., O’Donnell, A., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R., Setters, B., Vitiello, M., Ware, J. and Adams Hillard, P., 2021. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. [online] PubMed. Available at: <https://pubmed.ncbi.nlm.nih.gov/29073412/> [Accessed 24 May 2021].
Mayo Clinic. 2020. How much water do you need to stay healthy?. [online] Available at: <https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women> [Accessed 24 May 2021].