Nurses spend countless hours caring for others, yet finding time for self-care can be challenging because of the demands of the job.
If you’re a nurse who struggles to find time to maintain a workout schedule, you’re not alone. To meet the physical demands of nursing — long shifts, heavy lifting, hours spent on your feet, and constant movement — requires a strong and resilient body.
Nurses who have a regular workout schedule can build strength, improve cardiovascular health, and enhance endurance, making it easier to handle the physical aspects of the job.
Exercise can also be a powerful stress reliever for nurses who deal with emotionally challenging situations. Physical activity stimulates the release of endorphins, the body’s natural mood boosters, which can help combat stress and improve overall mental well-being.
Keep these tips in mind when creating a workout schedule that works for you.
Tip 1: Make the most of short breaks
One of the biggest challenges for nurses in maintaining a consistent workout schedule is finding time to exercise. Studies recommend 30 minutes of exercise a day, five times per week. However, nurses can break their workout schedule into ten-minute increments to make it more manageable. Here are a few ways to make the most of these brief moments:
Quick stretching sessions
Stretching is a simple and effective way to relieve muscle tension and improve flexibility. During short breaks, take a few minutes to stretch major muscle groups. Focus on areas that tend to get tight during a shift, such as the neck, shoulders, lower back, and legs.
Nurses who add regular stretching to their workout schedule can help prevent injuries and reduce stiffness.
Skip the elevator
If your workplace has stairs, use them to your advantage. Instead of taking the elevator, take the stairs as part of your workout routine. Climbing stairs is an excellent cardiovascular exercise that also strengthens the legs and glutes. Even a few minutes of stair climbing in a comfortable pair of shoes can boost your heart rate and energy levels.
Walking breaks
A brisk walk, even if it’s just around the hospital or clinic, can do wonders for your health. Walking helps improve circulation, clear your mind, and reduce stress. If you have a longer break, consider taking a walk outside to get some fresh air and a change of scenery.
Tip 2: Incorporate exercise into your commute
For many nurses, the daily commute is another opportunity to incorporate exercise into their workout schedule. Here are some ways to make your commute also count as exercise:
Walking or cycling to work
If you live close to your workplace, consider walking or cycling instead of driving or taking public transportation. This not only adds physical activity to your day but also helps you start and end your shifts with exercise.
Walk the distance
If driving is your only option, try parking further from the entrance. This small change can add a few extra minutes of walking to your day. It may not seem like much, but every bit of movement counts, especially for nurses who are trying to maintain a regular workout schedule.
Tip 3: Include bodyweight exercises
Bodyweight exercises can help you stay fit without the need for special equipment. These exercises can be done at home, work, or even during a short break. Here are some effective bodyweight exercises that are perfect for busy nurses:
Squats
Squats are a fantastic exercise for strengthening the lower body, particularly the thighs, hips, and glutes. They also engage the core, helping to improve balance and stability. Try doing a set of squats during your break or as part of your morning routine.
Push-Ups
Push-ups are a great way to build upper body strength. They target the chest, shoulders, and triceps while also engaging the core. If traditional push-ups are too challenging, modify them by performing them on your knees or against a wall.
Planks
Planks are one of the best exercises for core strength. They work the abdominal muscles, back, and shoulders, providing a full-body workout in one simple move. Start with short holds and gradually increase the time as your strength improves.
Lunges
Lunges are excellent for working the legs and glutes while also improving balance and coordination. They can be done in place or as walking lunges, making them a versatile addition to your routine.
Tip 4: Incorporate exercise into daily activities
When you’re short on time, combining exercise with daily tasks is a smart way to stay active. Here’s how you can do it:
Household chores as a workout
Cleaning the house, gardening, or doing laundry can all be turned into exercise sessions. For example, try doing lunges while vacuuming or squats while folding laundry. Engaging your muscles during these activities can make them more effective and turn routine chores into a workout.
Desk exercises
If you spend time sitting at a desk during your shift, use that time to do some light exercises. Leg lifts, seated marches, or even simple stretches can help keep your muscles active and prevent stiffness from sitting for extended periods.
Active TV watching
If you like to unwind by watching TV, use the time to also ride a stationary bike, use resistance bands, or lift light weights. Over the course of an hour-long show, you could easily fit in a mini workout.
Tip 5: Prioritize consistency over intensity
When it comes to exercise, consistency is key. It’s better to do a little bit of exercise regularly than to do a lot sporadically. Even if you can only manage a few minutes of activity each day, it can add up over time.
Set realistic goals
Set small, achievable goals for your exercise routine. Whether it’s doing a certain number of squats each day or taking a daily walk, setting and reaching these goals will boost your motivation and help you stay on track.
Listen to your body
As a nurse, you’re familiar with the importance of listening to your body. Pay attention to how you feel, and don’t push yourself too hard, especially if you’re tired or recovering from a long shift.
Remember, the key is to make exercise a regular part of your life, no matter how small the effort may seem. As you prioritize your own health, you’ll be better equipped to care for others with the strength, energy, and resilience that your job requires.
