So I was recently reading an article that suggestes many ways to fit in 5 or 10 mins exercise sessions into an 8hr works day to meet the current recommendations of 30minutes of mild-moderate exercise for adults.
Now I feel like as nurses we are already on our feet walking (sometimes running) all day for 12hrs.
However it did get me to thinking if it was possible to get in a few squats, lunges, modified bicep curls etc without looking as though you're slacking (or crazy) while you're on the floor.
I'm all for fitness and health. Esp when after hectic shifts when the last thing on my mind is a quick set of jumping jacks stretching.
Has anyone achieved this? What's your tips and tricks? Do you even think it necessary in/during our line of work?
I work 3 busy 12hr shifts at the hospital, but do some yoga on my lunch break, and carry some workout clothes, and go running for about 30 minutes immediately after my night shift.
Wow, kudos to you. When I worked night shift, it was all I could do to stay awake on the 20 minute drive home. But I am a morning person and night shift just wasn't my thing. I got to days as soon as I possibly could, and would get up at 4:30 am to do a workout before going in for the 7a to7 p shift. I guess it's all in how you are wired.
Wow, kudos to you. When I worked night shift, it was all I could do to stay awake on the 20 minute drive home. But I am a morning person and night shift just wasn't my thing. I got to days as soon as I possibly could, and would get up at 4:30 am to do a workout before going in for the 7a to7 p shift. I guess it's all in how you are wired.
I think I'd be able to do something along the lines of this. Well if it didn't mean getting up at 3am bc i have to report to work by 6a && be off at 8p. Plus a breastfeeding babe waking me q3hrs throughout the night. Bler. I'll figure out how to manage once my body adjusts to my new schedule.
I disagree in that everyone is different. When I did floor nursing and got in 15000 steps, my heart rate was on average 130 bpm throughout my shift. I was always gradually losing weight while doing floor nursing. There was absolutely no need for extra exercise during my work days. Everyone is different.
I agree that everyone is different; some are more out of shape than others. An average HR of 130 with intermittent walking is not a sign that someone gets enough exercise and is in good shape, it's a sign they aren't in good shape.
I exercise on my days off. I don't feel bad about not exercising on workdays. Out of a 24hr day, I spend 13-14 of them at work (I am counting getting ready for work and commute in this estimation). I like to get 8 hours of sleep (this is very important to me, I understand some people do well with less). So that leaves me 2-3 hours in a 24 hour period to myself, and I'm spending a good part of that time feeding myself and doing other necessary things, such as self-hygiene and pet care. So realistically I get about one hour to myself on my work weekends. I'm not willing to sacrifice precious sleep for exercise when I'm already exhausted.
But there are ways to make healthy choices throughout the day and incorporate them into your work routine. Take the stairs instead of the elevator if you can. If you buy your lunches currently, try to start packing them instead. If you're a snacker, slowly start replacing your snacks with healthier options.
If you're one of those people who can fit in that exercise on a workday and it helps you feel better, great! If not, don't feel bad. Self-care isn't pushing yourself to do more, it's accepting that you have enough to do and prioritizing the most important things.
I exercise on my days off. I don't feel bad about not exercising on workdays. Out of a 24hr day, I spend 13-14 of them at work (I am counting getting ready for work and commute in this estimation). I like to get 8 hours of sleep (this is very important to me, I understand some people do well with less). So that leaves me 2-3 hours in a 24 hour period to myself, and I'm spending a good part of that time feeding myself and doing other necessary things, such as self-hygiene and pet care. So realistically I get about one hour to myself on my work weekends. I'm not willing to sacrifice precious sleep for exercise when I'm already exhausted.
But there are ways to make healthy choices throughout the day and incorporate them into your work routine. Take the stairs instead of the elevator if you can. If you buy your lunches currently, try to start packing them instead. If you're a snacker, slowly start replacing your snacks with healthier options.
If you're one of those people who can fit in that exercise on a workday and it helps you feel better, great! If not, don't feel bad. Self-care isn't pushing yourself to do more, it's accepting that you have enough to do and prioritizing the most important things.
I always pack my own lunch, so I know I’m eating healthy. Plus, I’m saving money too! Win-win! I only exercise on my days off as well.
When I worked 10's and 12's, I got up a little over an hour early. It would give me time to take a shower afterwards, fill my lunch box, and head out the door.
At first, it was difficult. After a couple of weeks, it became a habit and stuck!
When I worked 10's and 12's, I got up a little over an hour early. It would give me time to take a shower afterwards, fill my lunch box, and head out the door.
At first, it was difficult. After a couple of weeks, it became a habit and stuck!
You're stronger than me! I just can't function getting up that early
I always pack my own lunch, so I know I’m eating healthy. Plus, I’m saving money too! Win-win! I only exercise on my days off as well.
14 hours ago, James36 said:
I always pack my own lunch, so I know I’m eating healthy. Plus, I’m saving money too! Win-win! I only exercise on my days off as well.
I agree it is often not reasonable to exercise more than maybe some push ups and sit ups for a few minutes on work days. Consider, you start with a 12 hour shift (or maybe longer) a one hour commute each way, and an hour getting ready. That's 14 hours. Thus today I get home at about 0830 and get up at 1630. I don't even take time to eat dinner (and we never get time at Osceola Regional/HCA for an actual lunch and yet we are expected to clock out). Thus, my approach is to try and work out for about two hours per day (one hour resistance training and one hour aerobics) on my "off days". I also try to get a 48 or 72 hour fast (if I'm working three in a row) in each week which helps me maintain my weight (my metabolism is so resistant that even with low carb, 20 hour daily fasted eating, and a 48-72 hour fast each week I still cannot get below a BMI of around 27.).
I also usually only exercise on off days (and occasionally after work). So that's typically 3-4 days a week. Work days usually give you enough moderate activity to not worry about not getting a real workout in.
Unless you have some health issue preventing true exercise, your work life will only improve from an exercise routine outside of work. Anyone who thinks the nursing work itself is sufficient exercise is kidding themselves (and yes, I work med/surg and ICU float, so I go to all types of units). You will notice a difference in how much better your body handles the work day if you are putting time and effort to take care of it outside of work. Some cardio on your off days and watching your diet in general will make a world of difference.
this might sound like a dumb question, but on night shift what's considered your "day off"? I always want to try and workout but I am too tired right after my shift to workout then. But I feel like the irony is that exercise might help alleviate some of that fatigue
Having worked night shift for ten years might work day was Friday, Sat. Sunday from 7p-7am. Usually I was home and in bed by 0900 and would get up around 1730. If I worked out on that first day it would be at around 0100 Monday morning (I would keep the same sleep schedule for the most part on my off days except that I would go to bed at around 0500 and get up at around 1400). I would almost never consider working out after a shift (before bed) just as someone who worked days probably wouldn't want to work out right before bedtime.
Horseshoe, BSN, RN
5,879 Posts
Wow, kudos to you. When I worked night shift, it was all I could do to stay awake on the 20 minute drive home. But I am a morning person and night shift just wasn't my thing. I got to days as soon as I possibly could, and would get up at 4:30 am to do a workout before going in for the 7a to7 p shift. I guess it's all in how you are wired.