How much exercise does manual work provide?

When we think of exercise, our minds often conjure up images of gyms, treadmills and weightlifting. However, there’s another form of physical activity that often goes unnoticed, manual work. It is part of daily life for many of us, which can go unnoticed as a form of physical exertion. Whether it’s retail, construction, landscaping or other industries, engaging in manual labour offers a plethora of health benefits. We wanted to explore the impact of physical work on our health and wellbeing, so looked into the energy physical work burns and how it affects our bodies, take a look.

What are the physical effects of manual work?

1. Multi-muscle group workout

Manual work may involve a variety of movements, such as bending, lifting, stretching and pushing. These actions engage multiple muscle groups, providing a workout for the parts of the body affected. In the gym you may isolate muscle groups to target, but with certain types of manual labour you may inadvertently work various muscle areas simultaneously, promoting overall strength and endurance.

2. Improved Fitness

Regular physical activity, even if it’s part of your job, contributes to better fitness. It enhances cardiovascular health, increases stamina, and helps maintain a healthy weight. You should, however, be sure to warm up and cool down before manual shifts to avoid injury. You should also listen to your body and know when you are reaching limits. Next time you’re lifting heavy boxes or digging in the garden, know that you’re not just working; you’re also improving your fitness.

3. Joint Mobility

Manual work keeps your joints active and mobile. The repetitive movements could help maintain joint flexibility, reducing the risk of stiffness and discomfort. You should be careful of repetitive strain injury, take the right steps like maintaining correct posture when lifting and taking breaks. 

3. Caloric Burn

Engaging in manual labour burns calories. Whatever your manual job may be, you’re expending energy whilst on your feet performing activities. Over time, these calorie-burning activities add up, contributing to weight management.

What are the mental health effects of manual work?

1. Stress Reduction

Being physically active releases endorphins—those feel-good chemicals in your brain. Manual work provides an outlet for stress, allowing you to focus on the task at hand. The rhythmic movements can be meditative, calming your mind and reducing anxiety. This should be balanced alongside managing stress of the job, whilst exercise helps mental wellbeing, you should also be in a good frame of mind before undertaking manual work to avoid risk of injury from mistakes being made.

2. Sense of Accomplishment

Completing a manual task gives you a sense of physical accomplishment, when you see a job finished that you played a role in building. This feeling of accomplishment positively impacts your mental well-being. 

3. Connection to Nature

Many manual tasks involve being outdoors—whether under the sun or in the fresh air. Many studies have been done on how connecting with nature has been linked to improved mental health. So, when you’re completing outdoor manual tasks, you’re not just beautifying your surroundings, you’re nurturing your mind.

How much energy is burned doing manual work?

A past study by Fitness Blender estimated that if 1500 steps were taken per hour in typical manual jobs, workers could burn 175 calories per hour. This would equate to 1,400 calories across an 8 hour shift walking 12,000 steps. 

By comparison, jobs with moderate activity of 920 steps a day or 7,360 steps per 8 hour shift can burn 1,020 calories per shift. Desk jobs have much lower energy burn, with data from the same study estimating workers in offices take an average of 600 steps per hour or 4,800 steps a day, which burns 820 calories per 8 hour shift.

Another study calculates the average calorie burn for construction tasks. The report states ‘The average person burns 150-200 calories per hour with light construction tasks such as sharpening tools, 350-450 calories per hour with medium intensity tasks such as laying carpet, and 400-500 calories per hour with heavier intensity tasks such as hanging sheetrock or driving heavy machinery.’

Manual tasks and calorie burn

*“MET” is a measurement of the energy cost of physical activity for a period of time. 

How employers can support manual workers

Employers play a crucial role in promoting active work environments. Here are some steps they can take:

• Always have employees warm-up and cool down before manual work: this is crucial to avoid injury or strain, which could lead to long lasting health problems later down the line. 
• Provide information and training to staff: it is the employer's responsibility to ensure staff are properly trained to undertake manual work and provide resources for staff.
• Conduct risk assessments: regular assessments help identify hazards and minimise risks of manual work. Adjust work environments and styles accordingly.
• Encourage breaks: allocate breaks for staff to recharge. A well-rested employee is more productive and less prone to stress-related issues.
• Use machinery and equipment to improve safety of workers undertaking manual work.

When it comes to keeping the workplace safe, BlueTrolley is here to lend a helping hand. We provide high-quality, safe warehouse equipment of an impeccable standard, and can even create trolleys to suit your specific needs. Send us an email or give us call for more information, or feel free to browse our range of trolleys and other handling equipment.