how do you fit in working out with working?

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for those of you that work 12 hour shifts, at least 3 days a week (especially those who work nights): how exactly do you fit in working out into your schedule? do you work out before/after work, on off days only...how do you fit in life, family, so, friends, etc

i leave home at approx 1830, and get back at approx 0800-0900. i'm usually too exhausted after work to think about going to the gym, though sometimes when it's my first or last night of the week i might pass by the gym for a 30 minute cardion session then some weights. on my first day off, i'm asleep all day, by the time i wake up and clean up around the place, my bf is off work and then we hang out together. we'll try to work out together the next morning and on weekends when i'm off. i generally try to incorporate running mostly outside or on the treadmill, elliptical, roadbiking, stairmaster and weights.

what i really would like to know, especially from those who have somewhat of a regimen that they stick to...what is that regimen? i have about 40-50 lbs that i would like to lose. i lost (and kept off) 35 lbs a couple of years ago, but i worked in ltc doing 8 hr shifts and went to the gym every single morning after work, which was not as taxing. also, how do you maintain a healthy diet, in terms of not going for too long without eating...do you eat in the morning when you get home from work before sleeping (for those who work nights). part of my problem is that i started the new job a year ago working nights, plus i'm in a bsn bridge program. it's becoming increasingly harder for me to get quality sleep during the day, resulting in me having less energy overall.

thanks guys for any tips and advice.

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Specializes in Trauma Surgery, Nursing Management.

Dude, I wanna know too! When I come home, I am so exhausted that all I want is dinner and bed. On my days off, I feel that I am being lazy because I just want to relax. My husband is extremely industrious and never sits down. I constantly beat myself up because I have not gotten anything done during my down time.

I would love to hear other members responses! How DO you fit in a workout?

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wow, my bf is the same as your hubby. he never sits down. he feels like time is being wasted if he does. i usually just want to relax and recoup on off days...it makes me feel so lazy...i started to think i was anemic or something but my h/h was normal, though things like serum iron/ferritin haven't been checked. i know that it's mainly the work schedule affecting me though

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Specializes in MSN, FNP-BC.

I'm an active person who can't sit still even if I tried!

What I do when I'm at work is use my bathroom breaks wisely. We have a large enough bathroom that I can get down and do some pushups (I wash my hands after of course!). Sometimes I will do squats or lunges as well. 10 pushups every bathroom break or 15 squats or lunges (both sides) every break of the day. It adds up quick!

I also take tae kwon do and will practice my kicks or my patterns on my bathroom breaks too.

You can also take the stairs everywhere you go. It works out good where I am at because we are on the 4th floor but the 3rd floor is an extra half story tall for maintenance things they needed to put in so I get extra credit every time I take the stairs.

When I get up in the mornings and have some extra time, I will also do some pushups before I leave or I use this time to do some ab work or to work on my tae kwon do skills.

At night when I get home I like to stretch and may also do some quick abs here as well. It's a great way to unwind and help myself sleep after a day at work.

There are so many ways to get exercise in. You just have to be sneaky about it. Even if you are not doing something for 30 minutes straight, at the end of the day it all adds up the same.

Another good idea is to bring an exercise band with you and keep it in your pocket. Keep in mind this won't work if there is someone with a latex allergy on your floor. You can take this out in the bathroom or wherever you can and do a quick set (10 reps) of biceps, triceps, squats, lunges, chest, or back exercises.

When I do things like this, it adds up to working out 6 days a week for me. If I want to take a day off (on a day off of work) I don't have to feel guilty about it if I know that I've been doing what I can by getting some exercise in while I'm at work.

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Specializes in Trauma Surgery, Nursing Management.

Aero, thanks for the tips. I do take the stairs and I choose the furthest parking space from my destination. I forgot about the resistance band that I have. I will start using that as well.

My hubby bought me a Wii for Christmas and we have been playing tennis. I am an incredibly competitive person, so I serve the CRAP out of the ball...and was sore for 3 entire days after! I suppose that should send me the message that workouts are in order for this old gal!

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Specializes in NICU, High-Risk L&D, IBCLC.

Great workout tips from the previous poster! I would normally fit in a workout or run around 4p, then come home to shower and make dinner before leaving the house at 6p. And I do a lot of things the previous poster said, including taking stairs everywhere and parking farther away. I take stairs in the garage, at work (I'm on the fifth floor), and at home (my apt. is on the 4th floor).

My eating habits during night shift include eating something every 3-4 hours, aiming for 250 - 300 calories each time. I would eat a salad around 9:30, my "dinner" (a frozen entree or leftovers) around 12:30 - 1, and a high-protein snack around 4a (cheese and crackers, almonds, and a small bowl of cereal were my favorites). I drank water throughout the shift, and I did NOT load up on caffeine. I would only have a glass of hot tea without sugar around 4 or 5 if I was extremely drowsy. And I would always eat a small bowl of cereal when I got home in the morning. I tried to go without eating before hitting the sack....would wake up around 11:30 with horrible hunger pain.

Best of luck to you in reaching your health and fitness goals! Those small meals during night shifts are very helpful to keeping the appetite at bay, especially when the drowsiness starts to set in.

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Specializes in Med/Surg.

I pack my lunch, on nights where I work, almost everything the cafeteria offers is fried or coated in cheese. I will make an exception and get soup when they have it because i love the soup at work, but I won't go to the cafeteria, I will ask someone that is going to get it for me so I'm not tempted. I walk laps at work. We have a very large floor and I aim for a mile at least 3xs throughout the night. While not great its something on the days I work.

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Specializes in ER.

I have a fiance and two kids at home. On days where I work, I go before I go to the gym before I go to work and I go to the gym before I work if I work a night shift. (At this point have done both).

Like the OP mentioned, I only go the gym on my first and last night, skipping the middle night and then I take the day off the day after I pull my 3 12s. I return to the gym the following day. For whatever its worth, I also get a pedicure and refuse to do much on the day after I work out my three for the week. That's my routine but like Aero mentioned, I hate sitting still and I love to be busy. I have sat in the gym parking lot and just totally not wanted to go in but I feel like a mllion dollars when I come out!!

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Specializes in PP, Pediatrics, Home Health.

I work at a small children's home full time nights so what I do is I wear wrist and ankle weights at work at night.I find chewing gum keeps me from eating on the night shift,I drink plenty of water to keep hydrated and drink green tea.From 3-5 I have a 2 hour break if I so happen to have gotten everything done.I bring my skipping rope and rubber bands with me and I will skip for about 10 minutes during that time, or I do jumping jacks.I wear a belly trimmer ,do pushups on the wall.I sometimes go to the gym for a 9am class or I do a tape when I get home.I do jazzersize a few times a week which is tons of fun!I try to work out because I have a lot of weight to lose if I plan on getting pregnant again this year.

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i work at a small children's home full time nights so what i do is i wear wrist and ankle weights at work at night.i find chewing gum keeps me from eating on the night shift,i drink plenty of water to keep hydrated and drink green tea.from 3-5 i have a 2 hour break if i so happen to have gotten everything done.i bring my skipping rope and rubber bands with me and i will skip for about 10 minutes during that time, or i do jumping jacks.i wear a belly trimmer ,do pushups on the wall.i sometimes go to the gym for a 9am class or i do a tape when i get home.i do jazzersize a few times a week which is tons of fun!i try to work out because i have a lot of weight to lose if i plan on getting pregnant again this year.

if you don't eat at night, and i'm assuming you're asleep during the day...when do you eat? i thought the goal is to eat something small about every 3 hrs while you're awake to keep your metabolism going, rather than not eating for long stretches of time?

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Specializes in Peds/Neo CCT,Flight, ER, Hem/Onc.

I find if I pay for a fitness class it is a great motivator to actually go to the class. They expect me to be there so I feel committed. Besides, I'd rather stick a hot poker in my eye than spend 30 minutes on a machine. Most community centers have classes throughout the day. I take Zumba.

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I walked when I got home from night shift. If I did not work night shift, I went walking, maybe a little earlier, at 0630 or so each morning. When I tried to work out at the club, which was about twice as far away as my usual walk, I found it to be more of a hassle. It was easier just to go on my neighborhood walk.

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