Pre-Plan the Job, Maintain Your Eye Health, Quadriceps Strengthening

Pre-Plan the Job

One of the best ways to reduce physical overexertion is by pre-planning the job before starting. Planning the position of tools, equipment, and other materials reduces unnecessary bending and reaching. Consider using tables, truck tailgates, or other surfaces to lift the work towards you. Additionally, planning an order of tasks allows you to get multiple tasks done in one area without changing locations or moving equipment multiple times. Before starting a job, talk about ways to pre-plan with your crew to reduce physical demands on the body.

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Maintain Your Eye Health

When was the last time you had a routine eye exam? Approximately 50% of U.S. adults do not receive annual eye exams due to cost factors, time, or lack of symptoms. Eye health, however, is essential to overall health. Glaucoma, diabetic retinopathy, and macular degeneration can all develop without significant symptoms and lead to permanent changes or loss of vision. Eye exams are also helpful in recognizing signs of diabetes and high blood pressure. Has it been a while? Be sure to schedule a routine eye exam as soon as possible to preserve your eye and overall health. 

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Quadriceps Strengthening

Quadriceps weakness is a risk factor for the initiation and presentation of osteoarthritis in adults. Strong quads can also reduce the risk of other types of acute and chronic injury.

For a quick quadriceps workout you can do almost anywhere, try this exercise:

While seated in a chair with your back straight and core engaged, slowly extend one leg. Once the leg is fully extended, try to lift the leg slightly, engaging the muscles of the hip. Then, slowly lower the leg. Repeat the exercise 8-10 times,  and repeat on the other side.