Supervisors can play a key role in getting workers to get in shape. Here are some tips you can use to get your workers to get physical—and stay physical year-round.
Before You Begin
Too many workers make the mistake of rushing into a fitness program without understanding whether it’s appropriate for them. So the first thing your workers need to do is recognize their current condition and identify their fitness goals. Do they want to lose weight, build muscle, endurance, strength or flexibility or some combination?
Once they make these determinations, they can find a program that meets their goals and matches their condition. Remind workers to check with their doctor before starting a program. Based on their doctor’s advice, they might have to modify or avoid activities such as weightlifting if they have certain health conditions or previous injuries.
Here are some questions for workers to ask their doctors:
- What type of exercise is best for me?
- How much can I do each day?
- How often should I exercise each week?
- What activities should I avoid?
- Do I have to take my pulse while exercising?
- Should I take my medication at a certain time?
Staying Injury-Free
Workers also need to be careful not to jump right in once they find a fitness program that suits them. Tell them to keep these 10 exercise tips in mind to avoid injury:
- Always do warm ups and stretching.
- Do exercises in a controlled manner.
- If lifting, start out using light weights.
- Don’t go to total muscle fatigue in your first few weeks.
- Practice and perfect your technique.
- Remember to breathe.
- Keep vertebrae properly aligned.
- Strengthen abdominal muscles; they support your lower back.
- Bend, don’t lock the knees.
- Include cooling-down time.
Despite the best intentions, many find it difficult to stick to their fitness program. Here’s what you can tell workers to help them overcome three of the most common obstacles to the capacity to stick to a fitness program:
Obstacle #1: Declining Motivation
Solution: Sometimes we just lose interest in our fitness programs. To overcome declining motivation, consider taking group lessons or buying an hour with a coach. This can boost your enjoyment of a sport, whether it’s tennis, swimming or dancing. You might also find it easier to stay motivated if you find a compatible exercise buddy.
Obstacle #2: Busy Schedules
Solution: Make exercise a priority. Seek encouragement from your family. Be accountable to an email buddy or report what you did daily in a personal journal.
Obstacle #3: Forgetfulness
Solution: Remind yourself. Call home and leave a message on your answering machine: “Hop on the treadmill to make up for missing the noon workout!”
Conclusion
There are many reasons to get in shape. And it doesn’t necessarily mean sweating for hours on a treadmill or lifting huge weights. It means attaining a level that you’re comfortable with. Whether it’s a brisk walk every day or a few hours at the gym once a week, it’s a good habit to start.
