Physical Health Tips for Long Days On-Set
Posted on: Jan 16, 2025
Photo Credit: Muratart // ShutterstockWorking on a film or television set is both physically and mentally demanding. You are often required to handle long hours, unpredictable schedules and often strenuous tasks. Burnout and injuries are common for those who have not prepared for the work, and maintaining your physical health is crucial for success in this industry. Everyone’s body is different, so it is important to figure out what your body needs. Here are some key strategies anyone can use to help stay fit, energized and ready for the demands of long days on-set.
Stay Hydrated All Day
Film sets can be hectic, and it’s easy to forget to drink water, especially when you’re busy with multiple tasks. Depending on the project, you may find yourself out in the elements, and on those days, drinking enough water is extremely important. Dehydration can lead to fatigue, headaches and a decrease in focus, which can disrupt the flow of set and put your health at risk.
Aim to drink water consistently, even if you don’t feel thirsty. I always bring a reusable water bottle to set—I find it is one of the easiest ways to stay hydrated. If you’re working outdoors, consider using products like Liquid I.V. Adding electrolytes to your water does wonders to replenish minerals lost through sweat.
Stretch and Move Regularly
Long hours on-set often involve a lot of standing, carrying heavy equipment and repetitive motions. Over time, this can strain muscles and joints, increasing the risk of injury. To counteract this, make a habit of stretching throughout the day, particularly focusing on the back, shoulders and legs. Camera guys in particular need to make stretching a daily thing—you are often carrying a heavy camera on your shoulders for hours, and that can do a lot of damage to your body over time.
Simple exercises like shoulder rolls, hamstring stretches and back twists can relieve tension and improve circulation. If you’re standing for long periods, try shifting your weight from one leg to the other, and moving around to prevent stiffness. Incorporating movement breaks, even if brief, keeps your body agile and reduces the buildup of muscle tension.
Focus on Good Posture
Poor posture is a common issue, especially when carrying equipment, standing for extended periods or frequently bending over. Poor posture can lead to back pain, neck strain and even long-term spinal issues. Focus on keeping your shoulders relaxed and your back straight, and avoid hunching or slouching when possible. If your role involves lifting or carrying equipment, practice safe lifting techniques, such as bending from the knees instead of the waist and engaging your core. If sitting is part of your day, make sure to use a chair that provides support and keeps your feet flat on the ground to maintain alignment.
Get Quality Sleep Whenever Possible
One of the biggest challenges in the film and TV industry is managing sleep, given the irregular and long hours. Lack of sleep affects focus, energy and mood, making it harder to perform at your best on-set. Try to create a sleep-friendly environment at home: keep your bedroom cool, limit screen time before bed and invest in blackout curtains if necessary. Prioritizing sleep will keep your body and mind resilient for the next day.
Develop a Workout Routine
It may be hard getting to the gym after a 12-hour day, but engaging in a balanced fitness routine can help you stay in shape for the demands of your job. Resistance training, which includes weights, resistance bands or bodyweight exercises, strengthens muscles and bones, preparing you for the physical aspects of set life. Cardio improves endurance, helping you power through long days without feeling drained.
Whether it’s hitting the gym or working out at home, I would recommend trying to develop a simple routine with a mix of strength and cardio exercises that fits your schedule and fitness level—even 20-30 minutes a day will do wonders for your body.
It’s essential to listen to your body’s signals. Regular check-ins with your body’s health help prevent injuries, keeping you in top form to handle the demands of your job on-set. The film and TV industry is often very demanding, so staying healthy is as much about resilience as it is about preparation.
By focusing on these physical health tips, you can maintain the stamina, strength and mental clarity needed to thrive on long days on-set. Taking care of your body helps ensure that you’re not only fit for the job, but also able to enjoy the work you do, day in and day out.
Benjamin Hickson is an aspiring producer and production coordinator who has 4+ years experience working on various Film and TV projects. He has a background in Public Relations and served for six years in the military. He also has passion for travel and aims to increase LGBTQ+ representation in the entertainment industry.
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