Night Shift? When do you exercise?

Nurses Stress 101

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So I've been working nights for two years now, and my general state of health has declined to a degree I never imagined possible. I'm always fatigued, my diet is lousy, I've gained 20 pounds, and I've gone from exercise fanatic to couch potato. I work 4 or 5 eight hour shifts a week, and on my days off pretty much do nothing but sleep and the bare minimum of household chores. My knees hurt, my back hurts, my head aches.:scrying:

I've been blaming my poor state of health on my body's inability to deal with my night shift schedule. Unfortunately I've had to come to terms with the realization that I will not be able to switch to days any time soon due to the economy and my hospital's hiring freeze.

I want to start exercising again at the gym, but I'm not sure what time of day would be best. Should I go before work? It would not be convenient d/t having to cook dinner for my family. Exercising after work would fit in best with my schedule, but I'm worried that I wouldn't be able to fall asleep easily afterward. Nobody else on my unit's night shift seems to exercise at all, so I thought I'd ask here--

Night shift nurses, when do you exercise? How often? What do you do for exercise? Has it helped you to deal with the physical strains of working nights? Any and all input would be appreciated!:redpinkhe

Specializes in Acute Care.

I like nights. I do yoga and tai-chi. Plus, I live within 40 minutes from the hospital on foot and force myself to walk home after at least 1 shift a week. Its actually a nice thinking/relaxing time, and I'm definatly ready to shower and go straight to bed.

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Specializes in SICU, Peds CVICU.

I work three twelves, so I usually go on my days off, before work once a week and after work once a week. I had been getting very depressed and lethargic, but sticking to exercising 30 mins, 6 days a week has started to snap me out of it. I've only been doing this for about a month, so we'll see how long I can keep it up. The other thing that's helped me a lot is having a defined workout plan. I want to run a 5-K this year, and have been using one of runningworld.com 's beginning runner's plan. good luck!

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Specializes in Medical.

I do an aerobic video as soon as I get up, then walk to work most days (90 minutes) and take the stairs to my 7th floor ward. One the morning of my first day off I swim for an hour between leaving work and going home, which tuckers me out so well I sleep beautifully! Once a week, on a night off, I walk to yoga (90 minutes) and do a class that focuses on stretching, which is great for undoing some of the damage nursing and hunching over a computer inflict.

The pool has great deals, and the class is $10 a session (but my mother leads it so it costs me nothing). I find it really easy to fall out of the routine into sloth, but I have more energy when I get regular exercise, and I eat better, too.

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Specializes in LTC.

You don't have a gym at your work ? My moms a night nurse and she exercises at work in down time and breaks.

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Specializes in Med-Tele, Internal Med PCU.

Whatever works for you.

I was always a morning runner, but last summer during my externship working nights (12s) I found that a morning run made for a poor day's sleep. And here (Va) it is too hot and humid in the afternoon to run, so I started lifting weights and working my core before work to get the blood moving and would run on my off days. I did do a couple of Saturday morning races (4miler & 10K) after working Friday night and those would've liked to have killed me!

The other thing that I found is that by adding the core & weight routines I was a better runner. After 15 years of running, these exercises helped me avoid injury and over training.

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Specializes in Oncology/Palliative Care.

I have to totally agree! I have been on night shift for 5 years and I think it is time I made a change. Love the night crew but I feel like it is really doing a number on my health. :yawn: I have gained weight, get sick more often, etc. Even though I like the shift and the work I am actively looking for something on day shift. :nurse:

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Specializes in Med-surg, Progressive Care Unit.

... I started on nocs (1900-0700) about 5-6 weeks ago... still adjusting to it.... So, I have been on a low carb/low fat diet for 3 months now; really watching my sugar and carb intake. I used to have zero energy when I was in school and realized that it was all due to the excess intake of sugar, sodas, bread and such plus ZERO exercise.

My coping w/ nocs is supported by: 64 oz minimum of H2O/day, carb watching/control, vitamins (especially calcium and Vit D), zumba and light cardio workouts before work (min of 45 minutes). When I come home after work, I will take a hot shower and eat some breakfast (scrambled eggs, a hot cereal, shake or fruit). Now, this is what works for me (the workout before work thing)... some of my RN peers do workout after work: some will swim, do yoga, pilates, spinning... I am usually "pooped" after a 12 hr noc shift.

Best wishes,

EJ.

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Ugh! So glad you asked this question!! My husband works nights, and I have been trying to convince him to work out with me. I said we could do it at 7am when he gets off work or at 6pm before he goes to work. His response "I'm too tired then." Ummm, well normal people are tired when they work out at 5am before work or 5 pm after work too!!

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Specializes in ER, progressive care.

My roommate works night shift and she will usually go workout before her shift. Some nurses I work with workout after their shift. They do things like running, kickboxing, etc.

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Specializes in Telemetry, Oncology, Progressive Care.

It is tough. I haven't been working nights as long as you. Only about 6 months and it is killing me. With any luck I will be going to days very soon. The shift differential just ain't worth it. I'll be going from fulltime to parttime but I can't deal with it anymore.

I usually work out twice a week if I'm lucky. On my days off. I only do 12 hour shifts so maybe that is better. I don't know.

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Specializes in neurology, cardiology, ED.

I find that working out before my shift increases my energy during the shift. When I worked 11-7 I would try to work out at 8:30 or 9pm. I've never attempted workout out after a shift, although I have thought about it. I am not great at falling asleep even under the best circumstances, so getting my blood flowing and my heart pumping right before trying to sleep just seemed counter-productive to me. But you should try it both ways and see what works for you.

Oh, and BTW I second the opinion that the Jillian Michaels' Shred DVD is a great way to start. It is in no way easy, so you'll really feel like you accomplished something in just 20-30 minutes.

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Here's what I TRY to do (i'm a sugar and coffee lover though, thats my downfall)

first meal/snack at home: 4-5pm protein shake or carnation instant breakfast before work

8:30 pm snack of cottage cheese/strawberries or hummus and crackers or sliced apple and peanut butter or banana and peanut butter

11:30 pm "lunch": green salad, lots of veggies, 3-4 oz protein, 1-2 tbl dressing or salsa, small baked sweet potato or fruit

3 am snack: fruit and yogurt parfait, the ones you make yourself or trailmix and string cheese with a piece of fruit

6 am breakfast before I go home: oatmeal with a sliced banana and cinnamon

Then I workout before my shift if I have the energy. I like summer because i'll wake up and run for 20 mins then go get my son. Also, my days off, I workout for a longer stretch so i'm doing cardio and weights. I try to get there 3 days a week. Some days easier than others. Keep yourself focused!! It's the worst shift, and i've been on it for 5 yrs!

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