Looking after yourself

BUPA's assistant medical director Dr Paula Franklin writes exclusively for Your Business, giving practical health advice. ​

When it comes to dangerous occupations, working in the licensed trade isn't quite deep-sea diving or motor racing. However, there's also no doubt that pub and bar work demands a pretty tough constitution and working long hours at evenings and weekends is hardly conducive to a regular exercise programme. ​

Indeed, the combination of standing-up all the time, humping around heavy stock, and the temptations to overindulge in your own products, calorie-rich snacks as well as alcohol, doesn't quite add up to the standard-issue healthy lifestyle.

So, if you're looking to shape-up can this ever be made to fit in with work?

First of all, the good news: just 30 minutes of physical activity a day brings real health benefits. Getting out every day for a brisk walk, or any other activity that gets your pulse up and your breathing a little heavier than normal, can deliver important reductions in your risk of getting heart disease, strokes and diabetes.

Crucially, this isn't running around in Lycra, playing squash or pumping iron. As long as it's on most days of the week, a half-hour of moderate activity still pays health dividends. Then, if you're keen to do more, building up your activity levels to something more vigorous will bring added health benefits such as weight control and improved general fitness. Just take care to build up the regularity before the intensity - otherwise you run a higher risk of picking up an injury. For example, squash - a vigorous activity - is a good way to stay fit, but not to get fit.

The second piece of good news is that your daily half-hour of activity can be made up of 10-minute slots. So on days when you don't get out, enthusiastic stocking of shelves, sweeping up or even shifting barrels - provided it's done safely - also counts towards your daily total.

Doing more activity, even half an hour a day, isn't going to be physically draining. But success will mean building it into your daily routine. Dealing with some of the other perils to a publican's health will also need a change in habits as much as a diet-and-exercise quick fix. Some 'virtuous' routines at work could help.

• Get shifts organised so that everybody gets time to have a proper sit-down meal at least once a day. Not being hungry will make you less tempted to snack and drink.
• Research shows that standing work increases the risk of varicose veins. So aim to take regular breaks from standing up. When you do have to stand up for long periods, lift a foot off the ground from time to time and flex the ankle 10 times then repeat with the other leg. This helps push blood up the veins. If you already have trouble with the leg veins, wear compression socks (not as bad as they sound, ask your pharmacist).
• Leave enough time to do a job that involves lifting safely. Lugging a case of bottles about may not be power lifting, but remember that sports people get warmed up before they start huffing and puffing. So don't rush to pick up the heaviest items from cold. Also concentrate on your lifting and bending technique. This basically means keeping a straight back and using the power of your legs to pick something up.

For more information about exercise, and general health issues, visit the BUPA website at www.bupa.co.uk