How to Prioritise Your Health as a FIFO Worker

People boarding a charter airplane for the Natural Resources Sector.

Working on a Fly-In Fly-Out (FIFO) roster brings unique challenges to maintaining good health. Long hours, remote locations, and irregular schedules can all take a toll on physical and mental well-being. However, with the right strategies and habits, FIFO workers can prioritise their health and thrive in their careers. Here are some essential tips for maintaining good health while working a FIFO roster.

Make Sleep a Priority

Getting enough rest is crucial for your overall health. Even with irregular schedules, try to stick to a consistent sleep routine whenever you can. Create an environment that promotes sleep, limit screen time before bed, and consider using sleep aids like eye masks or earplugs to improve sleep quality.

Eat Well

Nutrition plays a vital role in sustaining energy levels and overall health. Despite limited food options in remote locations, make healthy choices whenever possible. Opt for well-balanced meals that include a variety of fruits, vegetables, lean proteins, and whole grains. It’s best to avoid processed foods and excessive sugar and caffeine consumption.

Stay Hydrated

Proper hydration is essential, especially in hot and dry environments common on many FIFO work sites. Aim to drink plenty of water throughout the day, and avoid excessive consumption of sugary or caffeinated beverages, which can lead to dehydration. Always keep a refillable water bottle with you and make it a habit to sip water regularly.

Athletic man running on stairs during interval training

Exercise

Despite busy work schedules, prioritising regular exercise can not only improve your fitness levels, but it can also reduce your risk of injury. Simple activities like walking, jogging, or bodyweight exercises can be done even in limited space or during short breaks.

Manage stress

Although stress is a normal part of life, too much stress can significantly impact both your physical and mental health. Working in remote locations away from family and friends can also be stressful at times. Make it a priority to allocate time to relax and unwind, discover effective stress management techniques, and strive to maintain a positive mindset.

Cropped image of male hiker standing near his camping backpack in forest. Away from everything concept. Adventurer explorer traveler in woods in summer

Mental Health

The isolation and demanding nature of FIFO work can take a toll on mental well-being. Take care of your mental health by maintaining strong social connections with friends and family through regular communication, whether it’s via phone calls, video chats, or social media. Make an effort to connect with co-workers, participate in social activities, and cultivate meaningful relationships both on and off the job site. Building a supportive network can provide invaluable emotional support and camaraderie.Utilise available support services such as employee assistance programs or counselling resources if needed.

Regular Health Check-ups

Ensure you make time during your time off to attend regular health check-ups and screenings, and address any health concerns as soon as they arise.

PPE sign on a construction site stating that 'protective equipment must be worn'

Personal Protective Equipment (PPE)

Always use appropriate PPE to minimise your exposure to occupational hazards such as dust, chemicals, and noise. That you follow all company protocols when using PPE, to prevent workplace injuries or illnesses.

Prioritising health as a FIFO mining worker requires proactive measures in nutrition, hydration, exercise, sleep, mental health, safety, regular check-ups, stress management, PPE usage, and work-life balance. By incorporating these strategies into your lifestyle, you can maintain optimal health and well-being despite the challenges of remote and demanding work environments.

About Civil Safety

Civil Safety are a leading Registered Training Organisation (RTO 32381) for the mining, civil and construction industries, with operations across Queensland and Western Australia.
We provide safety and operational training to thousands of people every year from a diverse range of backgrounds. Our highly-experienced trainers bring real-world experience to the classroom – ensuring our students graduate ready for work with the skills, confidence and qualifications required for safe and compliant operation in dangerous environments.
With a vast range of courses on, plus a variety of learning methods including face-to-face, blended and online – we can help you gain the skills you need to entre a new industry or upskill in your current career.

For more information about these courses please call us on 1300 CIVIL S or email us at info@civilsafety.edu.au.

 

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