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.
great suggestions! I have tried wii, squating, push ups, and zumba too!! Unfortunately I wasn't successful This year I am sticking to the old walking. Wish me a good luck, I really want to lose weight in this year !!!
I work out when I can, which isn't much these days
I try to eat good, drink a protein shake and get enough sleep.
Park away from the places I go into, wear 'easy tone' shoes (they help), and now make a 10-15 min 'mini work out' my study breaks. Ride the stationary bike, do some ab work on the exercise ball, or just have fun playing fetch with my baby yellow lab.
I figure sometimes you do what you can, so long as you do something :)
Before I became pregnant, I worked out everyday after work, that I didn't have to work the next day. My legs never hurt, and it practically cured my plantar facitis.
I haven't had time to work out either since starting work full time; but the walking I do during my shifts must count for something. There are some nights that I'm walking for 11 1/2 of the 12 hrs.
I work three twelve-hour shifts a week at a hospital as a nursing assistant. On my days off (the other four days) I am in block 1 of nursing school all day. So I have a full schedule right now. What I do is on my evenings off I walk with my wife outside for at least an hour - brisk, fast walking. I try to do warmup exercises first. I don't really work out. I'm like a lot of people - I usually work three consecutive 12s and when I get off I"m exhausted. During the three days I work, I mostly rest when I can, and when I'm not doing that I'm doing things like running errands, shopping at the supermarket, washing clothes, etc. I figure that I get a good workout at work every night LOL
I never worked more than a shift or two a week, but i have been a mom and student, andndid work 12h nights. I am very dedicated to my fitness routine and never let anything interfere with it. I run almost daily, even through snow and ice, lol. I usually run when I get up in the afternoon. I was generally home and in bed by 8am, sleep until 1:30, drank a protein shake or smoothies, stretched and ran 45 min, shower, p/u my kids and went home for homework, etx, met my husband out for dinner ( I don't cook on nights I'm working or right after I have worked) then he took the kids home and I went back to work (if I were doing another night).
As far as eating, i usually brought veggies and a protein bar for work. I don't eat snack foods very much, and I gave up sweets when i turned 40, lol. I always have a green smoothies for breakfast no matter what time i get up. I like to mix shakeology green berry with kale, flax and yogurt, blend w/ soy milk and ice. My biggest meal of the day is lunch, i always have a light supper. Handfuls of almonds and sliced veggies for snacks. Sometimes I have some cheese if I am able to go get very good cheese from the specialty store. I have one glass of white wine a week, and about once a month meet my girlfriends out for a few martinis. We all have vices!
I switch it up a lot. I go to the gym on my nights off if I can, usualy late at night. I walk the dogs 2 to 3 miles most days, and in the winter when it gets dark early i do that as soon as I get up at about 3pm. Before work I try to run a couple miles on the treadmill, or i use my Kurt Kinetic cycle trainer, and now I have P90X which is totally awesome and highly recommended. I like it because you hardly need any equipment and it's very good exercise. You've probably seen the infomercials on TV. See the link...
P90X is great because you can do it right at home, and don't need to allow time to get to the gym.
I like to exercise as soon as I get out of bed, and yes I do get up an hour earlier just to work out, but in honesty I actually feel better with less sleep and good exercise than if I just stayed in bed. I feel groggy and tired if I don't work out. In the summer I cycle as much as I can on the trail...usually 25 mile rides on my days off. Just make time for it before work like you would to brush your teeth or take a shower. make it part of your schedule.
I also pack my own food in a cooler. I never buy food at work. I eat salads, soups, cottage cheese and fruit. And I always get hungry between 7pm and 11pm so I take a protein shake with me to keep me going until dinner time and I just sip on it as I go, leaving it at the nurses station.
I'm a pretty dedicated Tai Chi student. I find ways to fit practice in at work, whether it is doing drills while I'm waiting for a Pt. in the bathroom, doing the fast form (about 45 seconds for me), or the same amount of time circle walking, everytime I walk down a certain hallway. Even sneakier, I can do certain stretches standing at the pyxis, or breathing techniques when sitting. I work nights, and my coworkers are used to me doing stuff random stuff like that. All together, I can usually get in about 60-90 minutes of good practice a night.
I also live within reasonable walking distance of my hospital, so when the weather is good I'll walk to/from work.
On my days off, thanks to no family or anything else, I can spend hours at the martial arts school. Not everyone can do that though, so finding sneaky ways to integrate a workout into your routine can be interesting!
Maybe try something like doing 5 lunges everytime you're are in the utility room, find something weighty and do 5 bicep curls everythime you are in the med room, whatever. Remember that you don't have to put in consecutive hourse of excercise to get benefits. A minute or 2 of a good concentrated stretch or basic exercise can still do a lot of good!
NaKcl, BSN, RN
236 Posts
great suggestions! I have tried wii, squating, push ups, and zumba too!! Unfortunately I wasn't successful
This year I am sticking to the old walking. Wish me a good luck, I really want to lose weight in this year !!!