Physical Health Tips for Managing Long Days On-Set

Posted on: Oct 29, 2024

Photo Credit: Gnep Photo // Shutterstock

By Andrea Tucker

When you’re on-set for an average of 12 hours a day, you’re going to want to stay fit for the job. It can be really tough to keep (maybe even start) a workout regimen when you’re working on your feet for so long and have inconsistent hours. Here are some practical tips for crew members to maintain physical health and stamina during long, physically demanding shoots with advice on fitness, stretching and recovery. 

Mindful Nutrition

When you’re working these long hours, as tempting as it may be to grab all the candy and sweets, they actually make you crash. You may get sudden “energy,” but it only lasts for so long. Be intentional about reading ingredients on labels, and opt for fruit, veggies and other snacks that have very low sugar—if none at all. Also, HYDRATE! This is such a no-brainer, but I can tell you from experience how I’ve crashed from drinking sodas, more than one cup of coffee and other caffeinated drinks thinking I needed more energy, when I really just needed to drink more water. It makes a difference in how you feel right away, and over the long term.

Vitamins

Soaking in some sun for as little as 10 minutes gives you the natural boost you never knew you needed, and sometimes we all just need to step off set for some time and change up our scenery. Take your vitamins, or add them to water bottles. Vitamins can help with several bodily functions, and are essential in fighting infections, boosting your metabolism, keeping your energy up, plus other benefits. 

Stretch

Stretching is a necessity, especially as you age. But when you’re on your feet for extended periods? It’s critical for flexibility, circulation and preventing any potential injuries. You don’t want to have tension in your muscles or have them tighten at any point, and you definitely want to keep your joints as mobile as possible.

Bring Equipment

You’d be surprised what resistance bands, some small dumbbells, ankle weights, a jump rope and other light items that you can easily carry can do for you! It’s so simple to get in a few sets in between setups. I’ve seen people get creative with sandbags and other things on-set in place of dumbbells and other equipment! 

Cardio

A few sets of jumping jacks, lunges, mountain climbers, etc. don’t require any equipment. You can also catch a YouTube video and follow along! They have workouts for as short as 10 minutes that are very effective. Depending on where you’re filming, you can take a walk, jog or run around the lot or studio. Some people also bring their minibikes to ride around during down time. Another way to do some cardio is dance! Try to get a group together and get some steps in! This would be a fun way to hold others accountable, while they hold you accountable in return.

Hopefully these tips will inspire you to be intentional with what you eat and to find creative ways to stay fit, and will give you the spark to tap into your creativity when it comes to building your stamina on-set. We only get one body, so we don’t want to eat whatever we think would give instant gratification—we must think long term in terms of stamina, recovery and overall health.

Andrea Tucker is a writer/producer in sports and entertainment.

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