ANA Healthy Nurse, Healthy Nation® Blog: Staying Fit on the Go
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Quick and easy exercises you can fit into a busy workday
Nursing is a profoundly rewarding profession. It is also physically demanding and requires long hours on your feet, assisting patients, moving equipment, and performing repetitive tasks.
Over time, the physical demands of nursing can cause muscle fatigue, joint and back pain, and repetitive stress injuries like carpal tunnel syndrome. The mental stress of caring for sick and injured patients also takes a toll on your emotional and physical health.
Exercise can help reduce or prevent aches, pains, injuries, and stress associated with the job. It also releases endorphins which boost your sense of well-being and mood. However, finding time for fitness can be a challenge. Fortunately, you don’t need to schedule an extra hour in the gym to improve your health, reduce stress, and increase energy.
Short Bursts of Exercise Can Make a Difference
Research shows that several short sets of strength, cardio, balance, and flexibility exercises benefit you as much as one long session. And there are many exercises that can be done during work breaks, using just your body weight and things found in your surroundings. Aim for a combined total of 30 minutes of fitness throughout your day, and you’ll reap the benefits.
You can incorporate each exercise below during a short break or at lunchtime. Mix and match for a full-body workout or focus on one type per session.
Stretching and Flexibility
Stretching is a simple and effective way to stay active during a shift. It helps you release built-up tension in your muscles and improves flexibility and circulation. Try these simple stretches between patient visits or during short breaks:
Strength Building
Incorporating strength training into your exercise routine will help reduce the risk of injury and boost your energy on long shifts. Together, these 2 exercises build muscle in your upper and lower body:
Cardio Fitness
A consistent cardio regimen can improve your circulation and boost your stamina on long shifts. Get your blood pumping with 1 or 2 of these exercises:
Core Strength and Balance
Core muscles support your pelvis and spine and help you maintain stability and balance. While a lot of people associate core workouts with ab crunches, there are other ways to strengthen those muscles. And good news: There’s no workout mat necessary.
Remember to Incorporate Fitness During the Workday
It’s easy to get busy during a shift and forget to take a fitness break. Try setting a reminder on your phone or watch. Consider partnering with a colleague or 2 for a quick walk up the stairs or around the halls. Or join a Healthy Nurse, Healthy Nation fitness challenge and stay motivated week after week!
What are your favorite tips for incorporating fitness into a busy workday? Let us know in the comments!
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
Over time, the physical demands of nursing can cause muscle fatigue, joint and back pain, and repetitive stress injuries like carpal tunnel syndrome. The mental stress of caring for sick and injured patients also takes a toll on your emotional and physical health.
Exercise can help reduce or prevent aches, pains, injuries, and stress associated with the job. It also releases endorphins which boost your sense of well-being and mood. However, finding time for fitness can be a challenge. Fortunately, you don’t need to schedule an extra hour in the gym to improve your health, reduce stress, and increase energy.
Short Bursts of Exercise Can Make a Difference
Research shows that several short sets of strength, cardio, balance, and flexibility exercises benefit you as much as one long session. And there are many exercises that can be done during work breaks, using just your body weight and things found in your surroundings. Aim for a combined total of 30 minutes of fitness throughout your day, and you’ll reap the benefits.
You can incorporate each exercise below during a short break or at lunchtime. Mix and match for a full-body workout or focus on one type per session.
Stretching and Flexibility
Stretching is a simple and effective way to stay active during a shift. It helps you release built-up tension in your muscles and improves flexibility and circulation. Try these simple stretches between patient visits or during short breaks:
- Upper back and neck: Gently tilt your head to the left, bringing your ear toward your shoulder. Hold for 20 seconds and repeat on the right. This is one stretch that relieves tension in your neck and shoulders.
- Wrist and forearm: Extend an arm forward with your palm up. Grasp your fingers with the other hand and gently pull them back, towards the floor. Repeat with the other arm. This exercise is one of many to relieve tightness in your hands and wrists.
Strength Building
Incorporating strength training into your exercise routine will help reduce the risk of injury and boost your energy on long shifts. Together, these 2 exercises build muscle in your upper and lower body:
- Wall pushups: Stand 2 feet away from a wall and place both of your hands on the wall at shoulder height. Slowly lower your body toward the wall and push yourself back to a standing position. Wall pushups target the muscles in your chest, arms, and shoulders — no weights or equipment required.
- Chair squats: Stand in front of a chair and slowly lower yourself as if you plan to sit down but stop just before your body touches the seat. Stand back up and repeat. This exercise strengthens your legs, hips, and core.
Cardio Fitness
A consistent cardio regimen can improve your circulation and boost your stamina on long shifts. Get your blood pumping with 1 or 2 of these exercises:
- Speed walking: You don’t even need to wait for a break for this one! Many nurses already walk up to 3 miles during a shift. Simply increase your pace as you walk around your unit and pump up your heart rate.
- Take the stairs: Switch from the elevator to the stairs, and you’ll improve both your cardiovascular fitness and your lower body strength.
Core Strength and Balance
Core muscles support your pelvis and spine and help you maintain stability and balance. While a lot of people associate core workouts with ab crunches, there are other ways to strengthen those muscles. And good news: There’s no workout mat necessary.
- Single leg hold: Boost your balance by standing on 1 leg and bringing the other knee up until your thigh is parallel to the floor. Hold this pose for 30 seconds, then repeat on the other side.
- Resisted knee lift: Sit in a chair with your feet flat on the floor. Press your right hand down on your right thigh as you raise your leg a few inches. Make sure you feel your abs engage during the exercise. Repeat with the other leg.
Remember to Incorporate Fitness During the Workday
It’s easy to get busy during a shift and forget to take a fitness break. Try setting a reminder on your phone or watch. Consider partnering with a colleague or 2 for a quick walk up the stairs or around the halls. Or join a Healthy Nurse, Healthy Nation fitness challenge and stay motivated week after week!
What are your favorite tips for incorporating fitness into a busy workday? Let us know in the comments!
Not a member of Healthy Nurse, Healthy Nation (HNHN) yet? Join today!
Sign up for our monthly challenges!
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11/07/2024 1:59pm CST
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