Fit & healthy as an employee in the hotel & hospitality industry

Working in the hotel and catering industry is varied and lively. Every day brings new challenges and impressions. To stay physically and mentally fit in this dynamic environment, it is important to listen to your body.

In this article, we show you how you can promote your well-being and optimize your day-to-day work in the hotel and catering industry with simple but effective measures. Stay on the wave with our tips! 

You're constantly on the move in the kitchen, in service and so on - so your energy consumption is correspondingly high. Good news: Employers in the catering and hotel industry usually provide their employees with free meals. 

So you don't have to worry about your diet. But true to the motto "You are what you eat", you can optimize your working day by making conscious decisions.

Nutritious food not only tastes good, it also provides you with plenty of energy and lets you perform at your best. If you're fit as a fiddle, you'll also keep your guests happy - and secure yourself a generous tip. We have the following recommendations for a balanced diet for you:

• Colorful mix: incorporate a wide range of foods from all food groups.
• Fruit and vegetables: for your daily dose of vitamins, minerals and fiber
• Protein: combine different sources such as lean meat, fish, pulses, nuts and seeds.
• Whole grain products such as oatmeal, whole grain bread and brown rice for complex carbohydrates.
• Healthy fats: These are found in avocados, nuts, olive oil and oily fish.

Want to avoid the afternoon slump? Then make nuts and fruit an integral part of your snack strategy! They provide quick energy and help you stay focused throughout the day.

Two to three liters of liquid per day - quite an ambitious goal. Ideally, you should therefore always have a drink to hand at work. Ideally water. Whether it's a bottle, glass or jug: the main thing is to keep an eye on your "drinking progress".

Is water too boring for you? Then treat yourself to an infused water and pimp it up with lemon or mint! Or how about an unsweetened (iced) tea?

If you want to stay fit and healthy in the long term, you should focus on sporting activities in your free time. After all, prolonged standing or repetitive movements can lead to physical complaints in the long term. Targeted exercises help to relieve tension and strengthen the muscles. They also help you clear your head after a long day at work.

Do you need inspiration? Classic weight training helps you to strengthen different muscle groups in a targeted way. Not your thing? Then try swimming or bouldering as an alternative full-body workout! Together with the Work Besties, working out becomes a fun after-work program.

Whether you work in the hotel or catering industry, your job can be turbulent. You are bombarded by a lot of impressions every day. This makes it all the more important to consciously take time to reflect on events and calm down. How can you do this? Take these tips to heart:

Physical recovery, better concentration, maximum performance: getting enough sleep is a real booster for performance and well-being. You should therefore find a fixed sleep rhythm if possible.

A healthy balance between work and leisure is important. Consciously plan time for relaxation and activities that you enjoy. This could be going for a walk, reading or meeting up with friends.

Perhaps your employer has a wellness area that you can use free of charge as an employee? A visit to the sauna or a dip in the pool is guaranteed to calm you down and help you switch off.

An employer who supports these goals is essential if you want to pay special attention to physical and mental fitness at work in the future.

On HOGASTJOB, you can browse through vacancies at companies that offer attractive working conditions and benefits. Perhaps you will soon be working in one of the Top tourism regions in Austria, Bavaria or South Tyrol. Get an overview now! ☺️