What exercises are good for nursing?

zenman · Aug 1, 2004

Thanks for the replies so far. Another question, what do you do personally or wish to do to be physically healthy so minimize the chances of injury on the job?
I am looking for specific ideas.
-Dan

Can't beat martial art training, especially in today's workplace. Never know when the staff may turn on you! :chuckle

Tweety, BSN, RN · Aug 1, 2004

my best advice.............
:)

And excellent advice it is. Overall body strength and flexibility is the key to good back health. You need flexible and strong hamstrings, and a strong core. Strong abs, equals strong back as well.

I do three days of gym work with weights that will cover all muscle groups during the week. Also do cardio with the machines there, alternating which machines I use, and have a goal of adding one more day of cardio a week. Once or twice (twice being the goal) I go to hot yoga and stretch everything.

No injury yet. Good luck! Always ask for help with patient care and protect that back!

beaglenurs · Aug 1, 2004

How about yoga? I didn't start practicing yoga until late in life ( age 48) and am amazed at how much strength I have developed. I do power yoga classes 3-4 times a week.

nurses4all · Aug 1, 2004

My best advice would be to remind those of you who have back-saving tools available, to use them.

zambezi, BSN, RN · Aug 1, 2004

my best advice
1 - hamstring flexibility - inflexible hamstrings contribute to back injuries.
2 - strong abdominal core - provides support for back muscles
3 - good posture - eases strain on the back muscles
4 - don't "pick and choose" with resistance training - work them all
5 - pay attention to opposing muscle groups - muscle imbalances contribute to injury
6 - when working with the bedridden patient, raise the bed to a height that prevents you from having to bend and stoop.
7 - if you are transferring a patient and the patient starts to fall, help them to the floor - don't try to play hero and stop them from falling.
8 - take care of your back - you won't be issued another one.
9 - always wait for help to arrive - an accident in the bed is better than a slipped disc any day of the week.
10 - your body knows what is best - if it says STOP, always listen. The body is very very wise.
:)

I definately agree with the advice in this post--plus a balance of cardio for good measure. I would keep the workouts fun (so you keep doing them) and functional--good "core" work to keep the abdominals and back strong, flexibility, balance, and stregnth--yoga is a great way to do this (an area that I need to do more of!!) as well as some basic stregnth training. Also paying attention to body mechanics and asking for help.

Achoo!, LPN · Aug 1, 2004

I do the Walk Away the Pounds for Abs tapes. It is an overall cardio walking workout with knee lifts, squats, walking etc.. then you wear a belt with resistance bands attached to the back with handles to work your upper body. I have done it almost 3 years and haven't gotten sick of it yet! It is low impact too so it is good for my bum knee :)

Havin' A Party!, ASN, RN · Aug 2, 2004

Here is a neat little workout someone recently passed on to me. Looks easy but been told that's only a sweet deception!

Don't need a gym or even any equipment (although I'll likely include one exercise requiring a set of dumbbells, if available). Probably great for staying in shape on a

summer vacation, or anytime for that matter.

All you need is 20 minutes, a few feet of space, a watch, a piece of paper and pencil, and you're ready to go.

Select four exercises that when combined work your entire body. No isolation

movements. Here's an example, but you can substitute your own favorites. You'll be doing ladders of 1, 2, 3, 4, and 5 reps of each exercise.

1. Hindu Squats

2. Push-Ups

3. Sit-Ups (bent knees and without hooking your feet under anything)

4. Dumbbell Cleans (No weights? Substitute squat thrusts.)

List your exercises on paper and note the time. Begin with one squat;

then one push-up; one sit-up; one clean. Put a check mark after each

exercise. No rest (unless you are a beginner). Immediately, do 2 reps of

each exercise. Put check marks in the 2 reps column. Now do 3 reps of each,

then 4 reps, then 5. Then start over at one rep of each, then 2, 3, etc.,

climbing the ladder again. Continue doing ladders until 20 minutes are up.

That's it. As a total body workout -- muscle and cardio -- this one sure beats a half-hour on a stationary bike.

Naturally, the more total reps, the tougher the workout. Push yourself gently.

Will be trying this later this week.

cannoli · Aug 2, 2004

Here is a neat little workout someone recently passed on to me. Looks easy but been told that's only a sweet deception!
Don't need a gym or even any equipment (although I'll likely include one exercise requiring a set of dumbbells, if available). Probably great for staying in shape on a
summer vacation, or anytime for that matter.
All you need is 20 minutes, a few feet of space, a watch, a piece of paper and pencil, and you're ready to go.
Select four exercises that when combined work your entire body. No isolation
movements. Here's an example, but you can substitute your own favorites. You'll be doing ladders of 1, 2, 3, 4, and 5 reps of each exercise.
1. Hindu Squats
2. Push-Ups
3. Sit-Ups (bent knees and without hooking your feet under anything)
4. Dumbbell Cleans (No weights? Substitute squat thrusts.)
List your exercises on paper and note the time. Begin with one squat;
then one push-up; one sit-up; one clean. Put a check mark after each
exercise. No rest (unless you are a beginner). Immediately, do 2 reps of
each exercise. Put check marks in the 2 reps column. Now do 3 reps of each,
then 4 reps, then 5. Then start over at one rep of each, then 2, 3, etc.,
climbing the ladder again. Continue doing ladders until 20 minutes are up.
That's it. As a total body workout -- muscle and cardio -- this one sure beats a half-hour on a stationary bike.
Naturally, the more total reps, the tougher the workout. Push yourself gently.
Will be trying this later this week.

What's a Hindu Squat? What's a Dumbell Cleans?

Havin' A Party!, ASN, RN · Aug 2, 2004

What's a Hindu Squat?... Dumbell Cleans?

A HS is just a deep squat. Start with arms at about 90 degrees in front. Swing your arms down and slightly back as you go down, and back up as you return to the original position.

A DC is simply bringing the weight to your shoulders (palms face forward), same as you'd do with a barbell.

danu3 · Aug 2, 2004

Wow! Thanks for all the great ideas so far!

The exercise by LarrG also reminded me of another one which is similar. It is from the Swedish Table Tennis Associatiion in the 1970s.

It too has 5 exercises. They are

Push up
Toe lift - Stand flat on your heal. Then stand on your toes and go up and down from heal to toe
Sit up
Burpies(?) - Stand, crouches down, jump back to an extended push-up postion and then back to a crouch postion and standup
Don't know the name - Crouch with one foot forward, jump as high as possible with one foot back and should land with feet reverse in a crouch position.

Here is the procedure if this is the first time doing it

Take each exercise in turn and determine how many times you can do it in 1 minute. If you can't keep going for a minute, just note how many times you can do it.
Write down 1/2 the number above for each exercise (if you can do 15, then write down 8, rounding up).
Make sure you have sufficient rest between each exercise.

After you done the above, then do rapidly do all the above exericse using the 1/2 number you wrote down. Do this 3 times and see how long it takes.

When you get more efficient and the time to do 3 reps decreases by 10-20 percents, then start at the beginning and recalculate your reps again for each exercise.

-Dan

Gompers, BSN, RN · Aug 2, 2004

[*]Burpies(?) - Stand, crouches down, jump back to an extended push-up postion and then back to a crouch postion and standup

AAAAAAAAAAAAAAAH!!!! :chair:

Flashbacks of junior high gym class....

Havin' A Party!, ASN, RN · Aug 2, 2004

AAAAAAAAAAAAAAAH!!!! :chair: ...

Sheeesh! At least, say "excuse me."

Some people!!!