Sport and physical work: how to train without burning out?

When you're doing physical work, it may seem counter-intuitive to take up a sporting activity outside working hours. After all, if lifting boxes all day counted as crossfit, you'd already be an Olympic athlete! Yet a proper exercise routine can prevent injury, improve recovery and build long-term endurance. So how do you reconcile sport and physical work without risking exhaustion? Here are some tips on how to integrate physical activity intelligently and sustainably into your daily routine.

1. Understand the impact of your work on your body

Every physical task places different demands on the body. Occupations involving repetitive movements, carrying heavy loads or prolonged postures can lead to muscle imbalances and tension.

Here are a few examples:

• A material handler will put a lot of strain on his back and arms.
• A waiter will accumulate fatigue in the legs and joints.
• A craftsman working in a bent over position can suffer from neck and back pain.

Identifying the areas most in demand enables you to adapt your training to avoid injury and improve performance.

2. Prioritize active recovery

Working out is no substitute for regular, structured physical activity. However, priority must be given to recovery to avoid overwork.

Advice :

• Practice daily stretching to soften the muscles involved.
• Incorporate yoga or Pilates, which help to rebalance the body and prevent chronic pain.
• Use recovery techniques such as foam rolling, cold baths or massages (finally, a good excuse to ask for a massage on your way home from work!)
• Get enough sleep, as sleep is essential for muscle regeneration.

3. Integrate adapted physical activity

The aim is to complement one's professional activity without increasing fatigue or causing injury.

Recommended activities :

• Functional muscular strengthening: Priority is given to muscles that are little used at work.
• Moderate cardio: brisk walking, swimming or cycling to improve endurance without putting too much strain on the joints.
• Mobility and flexibility: Mobility exercises to prevent accumulated tension.
• Short interval training (HIIT): To improve fitness without spending too much time on it.

Program examples:

• Day 1: 20 min swimming + 10 min stretching.
• Day 2: 30-minute muscle-strengthening circuit (sheathing, squats, push-ups, rowing).
• Day 3: Yoga or stretching session (aka "the day you realize you're not as flexible as you thought")

4. Adapt your diet to support your effort

The right diet is essential for long-term recovery and performance.

Nutritional advice :

• Sufficient protein intake for muscle repair (lean meats, fish, legumes, dairy products).
• Quality carbohydrates to maintain energy (brown rice, quinoa, sweet potatoes... forget the potato chips!)
• Healthy fats for good joint and hormonal health (avocado, olive oil, nuts).
• Optimum hydration: Drink enough water to prevent fatigue and muscle cramps.

5. Listen to your body and adjust your pace

It's crucial to respect your limits and adapt your training to your energy level.

Signs of overwork to watch out for:

• Persistent fatigue (when even your morning coffee is no longer enough).
• Unusual muscle and joint pain.
• Lack of motivation (when the idea of exercising makes you want to curl up under a comforter).
• Reduced physical performance.

If these signs appear, it's best to reduce the intensity of your sessions and focus on recovery.

Reconciling physical activity and physical work is possible, provided you adopt a balanced approach. By focusing on recovery, appropriate training and an optimized diet, you can improve your well-being while preserving your health in the long term. The secret lies in listening to your body and setting up a sustainable, personalized routine.

By Candice Lhomme