Health & Wellness Tips for Domestic Workers: Physical & Mental Self-Care

Domestic workers play a vital role in keeping homes organized, clean, and peaceful. In Ajman, many families depend on maids, nannies, caregivers, and housekeepers for their daily comfort. However, while they care for others, domestic workers must also take care of their own physical and mental well-being.

At INAYA Domestic Workers Ajman, we believe that a healthy worker is a happy worker — one who performs better, feels confident, and builds stronger, longer-lasting professional relationships.

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🌿 1. Why Health & Wellness Matter for Domestic Workers

Domestic work often involves long hours, physical labor, and emotional responsibility, especially when caring for children or elderly family members. Ignoring personal well-being can lead to fatigue, anxiety, or even injuries.

INAYA Domestic Workers Ajman focuses on the complete well-being of each employee by promoting health awareness, providing training, and ensuring safe working conditions.

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🧘‍♀️ 2. Physical Health Tips for Domestic Workers

Maintaining good physical health ensures energy, stamina, and safety while performing daily household duties.

A. Maintain Proper Posture

Domestic work often requires bending, lifting, and stretching. Poor posture can cause back pain or muscle strain.

✅ Tips:

• Keep your back straight while lifting heavy items.
• Bend your knees, not your waist.
• Take short stretching breaks every hour.

INAYA Domestic Workers Ajman trains workers in ergonomic practices to prevent injury.

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B. Stay Hydrated

Ajman’s climate is hot, especially during summer. Domestic workers should drink at least 2–3 liters of water daily to stay hydrated and avoid dizziness.

💧 Pro Tip: Carry a refillable water bottle while working around the house.

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C. Eat Balanced Meals

Skipping meals leads to weakness and poor concentration. Workers should eat nutrient-rich foods like:

• Fresh fruits and vegetables
• Rice, lentils, and lean protein (chicken or fish)
• Nuts for energy
• Avoid too much caffeine or sugary drinks

INAYA Domestic Workers Ajman advises maintaining a simple, balanced diet to sustain long work hours.

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D. Prioritize Sleep

Rest is crucial for recovery. Domestic workers should aim for 7–8 hours of sleep daily.
If living in the employer’s home, workers should have a private and quiet space for rest.

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E. Exercise Regularly

Even 15–20 minutes of walking, yoga, or light stretching can improve stamina and flexibility.
INAYA encourages simple exercises that can be done before or after work hours.

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🧠 3. Mental Health & Emotional Well-Being

Physical fitness alone isn’t enough — domestic workers also need emotional balance and mental strength.

A. Manage Stress Effectively

Working in someone else’s home can sometimes feel stressful. Common causes include long hours, strict routines, or communication issues.

Tips for Managing Stress:

• Take short breaks to breathe deeply and relax.
• Listen to calming music during free time.
• Share feelings with trusted friends or co-workers.
• Write thoughts or feelings in a small journal.

INAYA Domestic Workers Ajman provides counseling and mentorship for emotional support.

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B. Build Positive Relationships

Respectful communication helps create a healthy work environment. Domestic workers should:

• Speak politely and clearly
• Avoid misunderstandings by confirming instructions
• Ask for help when unsure of a task

When workers and employers communicate kindly, both sides enjoy mutual trust and satisfaction — something INAYA continuously promotes.

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C. Stay Connected With Family

Homesickness can affect mental health. Workers should keep in touch with family through video calls or messages regularly.
INAYA Domestic Workers Ajman ensures all employees have scheduled rest days for personal communication.

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D. Learn New Skills

Learning increases self-confidence and reduces boredom. Domestic workers can join INAYA’s free skill-enhancement programs such as:

• First aid & elderly care
• Advanced cleaning techniques
• Cooking and food hygiene courses

Continuous growth supports long-term career success.

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🩹 4. Preventing Common Health Issues

Here are common health problems domestic workers may face — and how to prevent them.

Health Issue	Cause	Prevention
Back Pain	Lifting heavy items or poor posture	Stretching & correct lifting technique
Skin Irritation	Use of cleaning chemicals	Wear gloves and use mild cleaners
Fatigue	Long working hours	Take short breaks, hydrate, eat on time
Stress	Emotional workload	Meditation, good sleep, communication
Dehydration	Hot weather, limited water	Keep water bottle handy, rest often

All INAYA Domestic Workers Ajman staff are trained to recognize and manage these issues responsibly.

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🧴 5. Hygiene and Personal Care Practices

Good personal hygiene keeps both the worker and the household safe from illness.

Daily Hygiene Habits

• Bathe daily and wear clean clothes
• Wash hands before meals and after cleaning
• Keep nails short and clean
• Use deodorant and maintain oral hygiene

INAYA Domestic Workers Ajman provides hygiene kits and ensures every worker understands cleanliness standards.

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💬 6. Employer’s Role in Supporting Worker Wellness

Employers in Ajman can help domestic workers stay healthy and motivated by:

• Providing regular rest breaks
• Offering nutritious meals or meal breaks
• Creating a respectful, kind work environment
• Checking if workers need medical attention or support

Families who hire through INAYA Domestic Workers Ajman receive guidance on ethical employment and worker welfare — ensuring a professional and happy home.

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🧾 7. Wellness Checklist for Domestic Workers (2025)

Category	Daily	Weekly	Monthly
Water Intake	2–3 liters	✅	✅
Sleep	7–8 hours	✅	✅
Exercise	15–20 mins	✅	✅
Medical Checkup	—	—	Once every 6 months
Breaks During Work	10 mins every 2–3 hrs	✅	✅
Hygiene Routine	Bath, clean clothes, oral care	✅	✅

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💡 8. Tips for a Balanced Work-Life Routine

• Plan daily tasks — don’t overload yourself
• Keep Sundays or designated rest days for relaxation
• Learn something new once a month
• Use relaxation apps like Calm or Headspace
• Reward yourself for small accomplishments

INAYA Domestic Workers Ajman regularly hosts motivational sessions to help workers stay positive and goal-oriented.

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🌸 9. Recognizing Burnout & When to Seek Help

Burnout symptoms include tiredness, sadness, or lack of motivation.
If you feel this way:

• Talk to your employer or supervisor at INAYA
• Take rest days seriously
• Connect with supportive friends
• Visit a clinic for a mental health checkup if needed

INAYA provides access to counseling and health awareness sessions for workers across Ajman.

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✅ 10. Summary: INAYA’s Commitment to Worker Wellness

At INAYA Domestic Workers Ajman, health and safety are not just policies — they’re priorities.
From medical checkups to emotional support, INAYA ensures every worker remains physically strong and mentally balanced.

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🏁 Conclusion

Domestic work is honorable, valuable, and essential — but only sustainable when workers care for themselves as much as they care for others.

By practicing good hygiene, exercising regularly, maintaining healthy routines, and communicating openly, domestic workers can enjoy a better quality of life and perform their duties more efficiently.

Employers, too, play a key role in supporting this wellness journey. Together with INAYA Domestic Workers Ajman, we can build safer, happier, and healthier homes across Ajman — where both families and workers thrive.