Working as a tradie means long hours, physical labour, and exposure to a number of health risks.
In support of our much-appreciated tradie force, we’re listing ten practical ways tradies can protect their health to ensure they stay fit and safe on the job.
1. Protect Your Skin
Why It’s Important:
Tradies, especially those working outdoors like roof installers and builders, are frequently exposed to Australia’s harsh sun, increasing the risk of skin damage and skin cancer.
What to Do:
- Apply sunscreen with SPF 30+ or higher every two hours or as directed on the bottle.
- Wear protective clothing, wide-brimmed hats, and UV-blocking sunglasses.
- Seek shade during peak sun hours (10 am to 4 pm).
Benefit: Prevents skin cancer and premature skin ageing.
Book a skin check at HSMC to catch any issues early, which often means simpler and faster treatments.
Did You Know?
Australia has one of the highest rates of skin cancer in the world, with around 2 in 3 Australians diagnosed with skin cancer by the age of 70.
2. Stay Hydrated
Why It’s Important:
Manual labour, especially in hot weather can lead to dehydration, which affects concentration and physical performance.
What to Do:
- Drink water regularly, aiming for at least 2 litres a day, or more in hot weather and/or you’re doing a lot of physical activity.
- Carry a refillable water bottle.
- Avoid sugary drinks and excessive caffeine.
Benefit: Maintains energy levels and prevents heat-related illnesses. Staying hydrated helps maintain your body’s temperature, supports muscle function, and reduces the risk of heat-related illnesses.
3. Healthy Snack Choices
Why It’s Important:
Long hours and irregular breaks often lead to unhealthy diets, and can lead to a range of preventable illnesses.
What to Do:
- Go for snacks like nuts, sandwiches made at home, and yoghurt.
- Prepare and pack healthy snacks the night before.
- Don’t choose snacks high in sugar and salt like chips and donuts.
Benefit: Provides sustained energy and prevents weight gain.
Did You Know?
Swapping just one unhealthy snack for a nutritious option each day can lead to big improvements in your overall diet and long-term health. For example, choosing nuts or boiled eggs over a bag of chips provides essential nutrients like protein and healthy fats, keeping you fuller for longer.
4. Quit Smoking and Vaping
Why It’s Important:
Smoking and vaping increase the risk of respiratory problems, heart disease, and cancer.
These habits can also reduce lung capacity and physical endurance, making manual labour more difficult and dangerous over time.
According to HRI, Cardiovascular disease (CVD) is Australia’s – and the world’s – number 1 killer. In 2021, the leading cause of death in Australia was ischaemic heart disease (17,331 deaths), accounting for 10.1% of all deaths.
Smoking is a major contributor.
What to Do:
- Quit ASAP
- Use nicotine patches or gum to manage cravings.
- Take up hobbies or activities to distract from the urge to smoke.
Benefit: Improves overall health, hugely reduces the chances of many serious illnesses.
5. Lift Correctly to Prevent Back Pain
Why It’s Important:
Poor lifting techniques can lead to chronic back pain, a common issue among tradies.
What to Do:
- Bend at the knees and keep your back straight when lifting.
- Use mechanical aids or ask for help with heavy objects.
- Strengthen your core muscles with regular exercise.
Some exercises that strengthen core muscles:
- Planks
- Bicycle Crunches
- Leg Raises
- Reverse Crunches
Benefit: Reduces the risk of back injuries and long-term pain.
6. Protect Against Hazardous Materials
Why It’s Important:
Mechanics, painters, and other tradies often deal with hazardous chemicals and fumes.
Certain chemicals have also been linked to long-term effects on the brain, such as the risk of developing conditions like Alzheimer’s disease.
What to Do:
- Use protective gear like gloves, masks, and goggles.
- Ensure proper ventilation in work areas.
- Follow safety guidelines for handling and disposing of hazardous materials.
Benefit: Prevents respiratory issues, skin conditions, and other health problems.
Did You Know?
Even short-term exposure to some hazardous materials can cause immediate health problems, but using proper protective gear with good ventilation can reduce these risks.
For example, wearing a mask while working with solvents can prevent inhaling toxic fumes.
7. Take Care of Your Hearing
Why It’s Important:
Exposure to loud noises from tools and machinery can cause hearing loss, especially if it’s repetitive over the years.
Noise-induced hearing loss is one of the most common work-related illnesses, yet it’s completely preventable with proper protection.
Even just 15 minutes of exposure to loud machinery without ear protection can start to damage your hearing—permanently that is.
What to Do:
- Wear earplugs or noise-cancelling earmuffs.
- Take regular breaks from noisy environments.
- Have your hearing checked regularly.
Benefit: Preserves hearing and prevents noise-induced hearing loss.
8. Protect Your Vision
Why It’s Important:
Tradies working with tools or in dusty environments can strain their eyes and risk injuries. Welding flames, in particular, can cause severe eye damage, including “welder’s flash,” which can lead to temporary blindness and long-term vision problems.
What to Do:
- Wear safety glasses or goggles.
- Take breaks to rest your eyes.
- Ensure adequate lighting in work areas.
- Use the right PPE.
Benefit: Prevents eye injuries and reduces eye strain.
9. Manage Stress and Mental Health
Why It’s Important:
High stress levels can lead to mental health issues like anxiety and depression. Chronic stress not only affects you emotionally, but can also manifest physically, leading to headaches, sleep problems, and weakened immune function.
What to Do:
- Talk to a colleague, friend or family member about how you feel. Talking often helps.
- Maintain a healthy work-life balance by setting boundaries and taking time off when needed.
- Get help. A mental health professional is able to build tailored techniques that really make a difference.
Benefit: Improves overall mental health and job satisfaction.
Did You Know?
In Australia, construction workers are six times more likely to die from suicide than from a workplace accident as stated by MATES in Construction. Managing stress and seeking support early can be life-saving and is just as important as physical safety on the job.
10. Regular Check-Ups
Why It’s Important:
Regular health check-ups can catch potential health issues early and are an important part of everyone’s health routine.
Early detection often leads to simpler and more effective treatments, reducing the risk of complications and long stays in hospital or worse.
Plus, maintaining good health allows you to continue working efficiently without interruptions.
What to Do:
- Schedule a check-up with HSMC.
- Talk to us about screenings relevant to your age and job risks.
Benefit: Early detection and treatment of health issues saves lives and can often mean a simple remedy rather than something serious.
Did You Know?
Regular health screenings can massively reduce the risk of severe illness and premature death.
For tradies, staying proactive with health check-ups is particularly important due to the physical demands and potential job-related health risks.
Book a check-up at HSMC today to ensure you’re in top shape for your work and life.
At the end of the day
Tradies make up a huge part of the Australian workforce, but it goes beyond that. Their hard work, often in remote areas and in tough conditions doesn’t go unnoticed.
HSMC is a huge advocate of tradie health and right behind Tradies National Health Month (TNHM).
Make August the month you steer your health in a better direction.
