I was wondering if any other nurses have advice on how to work these long shifts and still be at a healthy weight. How do you fit in exercise? How do you eat regular, healthy meals? I always read that we must work out at least 5 days a week doing cardiovascular exercise along with 2 days a week of strength-training for weight loss. For me, this seems impossible to do. I am so tired after my 12 hour shifts (which usually turn into 13 to 14 hour shifts) with sore feet that it is very hard to exercise after work. I have to get up so early and have such a long day ahead of me, there is no chance of exercising before work. On my days off I still feel exhausted a lot of the time. Then I have to catch up on errands, housework, shopping, family, etc.
For those of you who do work out, do you fit it in before work? After work? On your days off? How long do you work out? Do you do walk? Do weight-training? Before I was a nurse and started working 12 hours shifts, I worked a job that had 8 hour shifts and I exercised at least 30 minutes a day and was in much better shape, but I am having such a hard time keeping a regular eating and exercise schedule with these shifts. I'm in my 30s and I know I need to strength-train and do cardio exercise as well. I just don't know how to fit enough exercise for weight loss in on my days off. Has working 12 hour shifts affected your weight positively or negatively? For me, it's been negatively.
I at least do SOMETHING on days that I work or have clinical. Whether it be running, riding my bike, or HIIT (high intensity interval training.) On days I am off I make sure I do weight training. Making the right food choices is probably the best thing you can do. I work night shift and I know how easy it can be to make the wrong choices. But to me making a healthier choice not only makes me feel better physically but also mentally. I don't feel guilty or down. Also, if you make a conscious effort to start eating healthier, you don't crave the bad stuff and it even can start to sound disgusting.
I bought a barbell and some weights for home, as well as a jump rope. On days (well, nights) when I have to work, I'll hit the gym hard in the morning (about 1.5 to 2 hours), then sleep. Ask anyone who knows me, and the "thing" I'm known for is eating like there's no tomorrow. However, Im only 207lbs, 5'10" and workout 5-6 times a week. But, if I eat at work, I'll also have a breakfast, sleep and eat again.
So, instead of eating a traditional meal after 7pm, I have a protein shake (1, **maybe** 2) over my 12 hour shift. I bought a barbell and some weights for home, as well as a jump rope; If i'm too tired after work to go to the gym, I'll do something at home with the equipment I have (deadlifts, squats, clean, snatch, jerks etc) with jumprope or sprints in between sets. In the last year, I've gotten away from using work as an excuse not to workout. Working nights is hard enough on my body, I don't need to compound reasons to avoid a sweat on top of it.
I work 12hr shifts, nights and days. My go to is running everyday before work. My alarm is set for 0430/1630 and I get on my treadmill for 30mins. I run, sometimes do sprints, walk at a high incline. I keep it mixed up so I don't get bored. I listen to cheese music or watch Netflix. Sometimes its super hard to get out of bed, especially when its the dead of winter and -30C out and my bed is so cozy, but running before work has been the best habit I've got myself into. It helps with my stress, I have energy for the whole shift and then I sleep like a baby afterwards.
When it comes to eating/diet, I always have health snacks on hand and I make my lunches before my stretches of shifts. I work 2 or 3 in a row, so the day before I make everything- wraps/salads, cut up fruit/veggies, hard-boiled eggs etc., so its all ready to go. I also have a stock pile of food at work: oatmeal, butter-free popcorn, ricecakes and peanut butter, pop-tarts, tuna, etc., so if I am hungrier than normal or have a weird craving going on, I'm prepared.
and my third thing is water! I drink at least 3L a day. Keeps my full and keeps me going :)
Havin' A Party!, ASN, RN
2,722 Posts
Great attitude, bendy!