Standing-up workstations – Fitness for security guards
In your job as a security guard, it is important to be able to react fast – if necessary. Therefore, physical condition is vital at any time. This requires breaks as well as training and proper nutrition.
Shade is obligatory
The sun may cause sunburns up to sunstrokes that may even be fatal, especially when it is too hot and you have to do physical work. Therefore, exposure to direct sunshine should be avoided, whenever possible.
Stay
- under a roof or
- in the shadow of a building or
- in the shadow of a tree or
- under a sunshade.
Tip
Wear a cap with an eyeshade in case there is no shadow.
Take a short break
Breaks are important to stay alert. Take a minimum of five minutes per hour for
- drinking,
- using the lavatory and
- relaxing your body.
Tip
A drinking water supply should be kept available in or close to the guard room.
Avoid long-term standing
Long-term standing causes problems in the legs due to poor blood circulation.
By the way: reduced blood flow in the brain due to poor blood circulation makes concentration difficult.
Therefore,
- walk,
- sit down,
- lean against a wall,
- and do exercises
whenever possible.
Exercises in standing-up posture
While standing, do exercises, such as:
Rocking side to side
Shift your body weight alternately from one leg to the other.
Rotate your hips slightly
- hold your waist with both hands
- take your time
- change direction from clockwise to anti-clockwise.
Half squat 3-5 times with a 5-10-second hold per time.
Stretch your calves
Hold on to something in front of you. Bend one leg forward, keeping your heel on the floor. Keep the back leg extended. Afterwards vice versa.
Hold each side for 20 seconds.
Sitting down
Standing upright for a long time may cause muscle tension and back pain. It affects blood circulation and may cause varicose veins in the legs.
A possibility to sit down must be provided.
Tip
Lying down is even better than sitting.
If possible, lie down during your lunch break.
Exercise to stay fit
In your job as a security guard, it is important to be able to react fast – if necessary. Do exercises for at least 15 minutes every day, possibly in a group with an instructor. Schedule the training so it is best suited for each group, maybe at the end of the shift.
Tip
Vary the exercises to make them more interesting.
In your free time, go jogging, do gymnastics, work out at the gym, go hiking, etc., for a minimum of 50 minutes three times a week.
This helps you to stay healthy and fit.
High knees & butt kicks
Standing still, alternately lift one leg up first and then the other so that the knee is level with the hip. Start slowly and increase your speed to a maximum within one minute.
Afterwards: Try to touch your buttocks with your heels 20 times.
Repeat both exercises three times.
Tip
Keep your upper body upright and touch the ground gently.
Jumping Jack
Start with your feet in alignment with your hips and your arms close to your body.
Jump up into the air, spread your legs sideways and lift your arms up over your head simultaneously.
Perform 10-15 times.
Tip
Stay upright during the whole exercise.