How to Stay Healthy on FIFO Sites

Working fly-in fly-out, commonly known as FIFO, has become a way of life for many Australians in mining, construction and other remote industries. While this work style offers unique opportunities and good financial rewards, it also presents specific health challenges. Being away from home for extended periods, living in communal accommodation and working long shifts can take a toll on your physical and mental wellbeing.

Staying healthy on FIFO sites requires a conscious effort. It is not just about avoiding illness but also about maintaining energy, focus and a positive mindset to perform well at work and enjoy your time off. This blog shares practical advice and tips to help you look after your health while living and working on FIFO sites.

Prioritise Nutrition

One of the biggest challenges on FIFO sites is maintaining a healthy diet. While most sites provide meals, the options are not always ideal, and the temptation to grab quick processed snacks can be strong after a long day.

Focus on making nutritious choices whenever possible. Look for meals rich in vegetables, lean proteins and whole grains. These foods help sustain energy levels throughout your shift and support recovery.

If your site allows, bring some of your own healthy snacks such as nuts, fruits or yoghurt. These can help you avoid the lure of sugary or salty snacks and keep hunger at bay between meals.

Also, drink plenty of water. Staying hydrated is essential, especially in physically demanding roles or hot climates common on many FIFO sites.

Maintain a Consistent Sleep Routine

Sleep is often disrupted on FIFO due to shift work, noisy accommodation and unfamiliar surroundings. Yet, it is critical for physical recovery, mental sharpness and overall health.

Try to maintain a consistent sleep schedule even on your days off. Create a relaxing pre-sleep routine such as avoiding screens, dimming lights and practising deep breathing to help your body wind down.

Make your sleeping area comfortable and dark. Using earplugs and eye masks can block out noise and light that interfere with rest.

If you are working night shifts, use blackout curtains and try to limit caffeine intake before bedtime. Good quality sleep improves your performance and reduces the risk of injury on site.

Keep Physically Active

Working on site can involve physical labour, but it does not always replace regular exercise. Staying active in your own time is important for cardiovascular health, muscle strength and mental wellbeing.

Most FIFO sites have gym facilities or outdoor spaces where you can exercise. Take advantage of these and create a routine that includes activities you enjoy. Even short walks or stretches between shifts can help reduce stiffness and improve circulation.

Physical activity also helps manage stress and improves mood, which are important factors when living away from home in a demanding environment.

Manage Stress and Mental Health

Mental health is just as important as physical health, especially in FIFO roles where isolation, long hours and pressure can lead to stress and burnout.

Develop healthy coping mechanisms such as mindfulness meditation, journaling or talking with trusted colleagues and family. Many FIFO sites provide access to counselling or support services – don’t hesitate to use them.

Stay connected with loved ones through regular calls or video chats. Sharing your experiences and hearing familiar voices can reduce feelings of loneliness.

Take time for yourself when you can, even if it is just a few minutes of quiet reflection or listening to music. These small breaks help recharge your mental energy.

Avoid Excessive Alcohol and Smoking

Alcohol and smoking are common ways people try to relieve stress, but overindulgence can harm your health and reduce your ability to work safely.

Limit alcohol consumption and try to choose healthier ways to unwind, like exercise or hobbies. If you smoke, consider seeking support to cut back or quit. Many sites offer smoking cessation programs.

Being mindful of these habits helps you maintain your health and avoid problems that can affect your job performance.

Stay On Top of Personal Hygiene

Living in close quarters with many people increases the risk of infections spreading. Practising good hygiene is crucial to avoid getting sick.

Wash your hands regularly with soap, especially before eating and after using communal facilities. Use hand sanitiser when soap and water are not available.

Keep your living and workspaces clean. Regularly washing your clothes and bedding also reduces germs.

If you feel unwell, seek medical advice early. Many sites have onsite health clinics that can provide prompt care.

Make Time for Social Connection

Although FIFO work often involves isolation from family and friends, social connection remains important for emotional health.

Get involved in social activities organised on site or create your own. Sharing downtime with colleagues can build friendships and reduce feelings of loneliness.

When you are home, prioritise quality time with loved ones. This balance helps maintain a strong support network.

Plan Your Rest Days Well

Rest days are precious on FIFO rosters and should be used wisely to recharge your body and mind.

Avoid cramming your days off with too many activities. Instead, focus on relaxation, hobbies and spending time with family.

Listen to your body and take naps if needed. Rest helps prevent burnout and keeps you motivated for your next work cycle.

Stay Safe at Work

Health and safety go hand in hand on FIFO sites. Following safety procedures protects not only your physical wellbeing but also your mental peace.

Wear the correct personal protective equipment and report any hazards or incidents promptly. Taking safety seriously reduces the risk of injury and illness.

Knowing you are working in a safe environment allows you to focus on your tasks with confidence and less stress.

Make Use of Available Resources

Many FIFO employers offer health and wellbeing programs. These may include fitness facilities, counselling services, health checks or educational workshops.

Take full advantage of these resources. They are designed to support your health in the unique FIFO environment.

If you are unsure what is available, ask your supervisor or human resources department. Staying informed empowers you to take control of your wellbeing.

Final Thoughts

Staying healthy on FIFO sites is not always easy, but it is absolutely achievable with some planning and commitment. Prioritising nutrition, sleep and physical activity lays a strong foundation for good health.

Managing stress, avoiding harmful habits and maintaining good hygiene protect both your body and mind. Social connection and making the most of rest days nourish your emotional wellbeing.

Above all, staying safe at work and using available support systems help you thrive in the demanding FIFO lifestyle.

Remember, your health is your most valuable asset. Looking after yourself benefits not just your work performance but also your quality of life both on and off site.

If you want guidance on creating a personalised health plan for FIFO work or need support navigating site resources, feel free to reach out. Your wellbeing matters.

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