by Sarah Jividen | Jun 11, 2019 | Body, Nurse Fitness Goals, Nurse Health Tips, Self Care For Caregivers
This post for helping nurses find new quick and easy workouts that they can fit into even the busiest schedule.
Nurses know more then anyone that there are so many benefits to exercise. It helps our minds, bodies and souls because it:
- Helps to control weight
- Reduces the risk of heart disease
- Manages blood sugar and insulin levels
- Improves your mental health and mood
- Strengthens your bones and muscles
- Improves your sleep
- And most importantly, it releases hormones that make you feel good!
But as a busy nurse, it can be so hard to find time to exercise, especially since the average workout class lasts about 60 minutes.
The good news is that there are lots of workouts that can easily be done at home on your own time whenever you have a few free minutes. Below are seven ideas that will help you squeeze in a quick & effective workout with minimal equipment and time.
So, take off your scrubs, put on your workout clothes and get moving!
7 Quick And Easy Workouts For Busy Nurses
Here are 7 quick and easy workouts for nurses to fit into their busy schedules:
Bodyweight Exercises
Think you must to get to the gym and lift weights for an hour to get stronger? Think again! As the name implies, bodyweight exercises use your bodyweight to build strength, no equipment necessary. Bodyweight workouts can focus on the upper or lower body or combine them both for a total body workout.
You’ll do moves such as push-ups, squats, lunges and tricep dips that rely on your body weight and proper form to work your muscles. These moves either don’t require equipment at all or can be done using items around your house, such as a sturdy chair. Some people also like to use an exercise mat to provide a bit more cushion.
Running
While running is often associated with training for a marathon or distance, it can also be a remarkably efficient workout for those who don’t want to spend hours exercising. Running for just 20 or 30 minutes will get your heart rate up and your blood pumping, and all it requires is a pair of supportive running shoes.
If the weather doesn’t permit you to run outside, see if you have access to a gym—even the smallest, most under-equipped workout room usually has at least one treadmill. And if you dislike the repetitive nature of running, create a music playlist or download a compelling podcast so you can get two things done at once as you move.
Plyometrics
Plyometrics, also called jump training or plyo, is another form of an intense and efficient cardio workout. Exercises include the squat jump, tuck knee jump, lateral jump, power skipping, vertical jump, lunge jump and more. These explosive movements get your heart rate up and burn calories in a short amount of time.
A word of caution: The intensive nature of plyometrics means that this workout isn’t the best choice for everyone, especially those who have lower body or back issues or those who are new to working out. However, if you’re already in good cardiovascular shape—say, you’ve been running a lot and you’re looking for some variety—plyometrics is definitely worth checking out. 
Kickboxing
Boxing requires a lot of equipment. You need a punching bag, gloves, hand wraps and so on. Certain versions of kickboxing simplify this approach, allowing you to practice without all the equipment (sort of like shadowboxing). As the name suggests, kickboxing focuses on powerful kicks, with the hands and feet being used as the main contact points.
This karate-inflected style can be used as self-defense, but it’s also a very popular workout class both online and in real life. If you’d like to get out some aggression and stress while getting in a workout, simply Google “at home kickboxing workout videos” and plenty of results will pop up. You may feel a little silly punching and kicking the air at first, but you’ll be sweating in no time!
Aerobics
Aerobics is a catch-all term that refers to any activity that strengthens the heart and lungs, such as walking and swimming. Some aerobic exercises require a lot of time or equipment–or both—but plenty of others can be done at home whenever you have a few minutes. Lots of online cardio workouts fall into the aerobics category and they often have a theme such as step or dance.
Classes usually range in length from 10 to 60 minutes, so you can choose whatever suits your schedule. Make sure you check that no equipment is required before deciding on an aerobics workout. Some don’t require anything at all besides tennis shoes, while others may use a step-up box, light hand weights or other small equipment.
Abs
In their original form, very few ab workouts require weights or other equipment (though you might want to use an exercise mat to provide a bit of cushion and keep you from slipping during core work). From planks to crunches to sit-ups to leg lifts to toe touches to oblique twists, there are literally dozens of ab exercises you can do at home whenever you have a few minutes free in your schedule.
If you need some inspiration, there are lots of ab workout videos available for free on YouTube to get you started.
Body weight exercises are a fast and easy workout for busy nurses.
HIIT Workouts
High intensity interval training (HIIT) is more of an approach than a specific type of exercise. HIIT involves giving your maximum effort to exercise for a short period of time (usually less than a minute) followed by an even briefer rest period.
You may also have heard of Tabata, which is a specific type of HIIT workout that follows this pattern: eight rounds of 20 seconds of exercises at maximum effort and then 10 seconds of rest. HIIT can be used for bodyweight exercises, plyometrics, running—pretty much any workout you can think of. HIIT is a great way to shake up the pace of your workouts and increase their intensity and efficiency without eating up more of your precious time.
Now, its time to get moving!
If you’re a busy nurse who’s crunched for time (and really, who isn’t over scheduled these days?), check out one of these workouts to fit exercise into your day. Any workout is better than no workout, so even if you only have a few minutes, make them count!
HEY NURSES! Remember to sign up for your FREE COPY of “The Nurse’s Guide To Health & Self Care” E-book in the sign up box below! (scroll down)
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About The Author
Deborah Swanson is a Coordinator for the Real Caregivers Program at allheart.com, a site dedicated to celebrating medical professionals and their journeys. She keeps busy interviewing caregivers and writing about them and loves gardening
by Sarah Jividen | Dec 12, 2018 | Nurse Burnout, Nurse Health Tips, Nurse Life
In case you missed it, last week I was interviewed by the amazing Nurse Coach Jessica Smith and we talked about bouncing back from burnout.
Well, guess what? I got ANOTHER chance to talk with Jessica this week about a topic that is near and dear to my heart: nurses nurturing nurses! (I had so much fun the first time, what can I say?!)
Our ‘Nurses Nurturing Nurses‘YouTube interview can be found HERE!
During the interview, we discussed:
- Strategies you can use to attain a work-life balance with a busy nursing schedule;
- How you can design your life around how you want to feel;
- How doing simple things each day can make a BIG impact on your overall health and well-being;
I’d love for you to listen in – and even better – leave a comment!
Again, the link to listen in can be found here!
Take care,
Sarah
Additional Recommended Reading:
7 Ways To Beat Nurse Burnout
Nurse Burnout: How Administration Can Help
How To Achieve A Work-Life Balance As A Nurse
Nurse Health: Self- Care For 12 Hours Shifts
by Sarah Jividen | Aug 30, 2018 | Body, Nurse Fitness Goals, Nurse Health Tips, Nurse Life
Are you a nurse who works long 12-hour shifts?
If the answer is yes, that’s awesome! You are working in an honorable and philanthropically rewarding field. But unfortunately, if you are like a lot of hardworking shift workers, you may at times feel overworked, exhausted, and even burned out.
Everyone knows that 12-hour shift schedules can be extremely demanding. What are you doing for yourself to ensure that you stay healthy and thrive?
With a little preparation and focus on your well-being, you can be both a healthy nurse and give great care to your patients. Its time to focus on nurse self-care!
11 tips to THRIVE as a nurse during 12-hour shifts:
#1. Sleep
Nurse self-care should be a priority. That includes getting a good night’s sleep!
Nursing schedules revolve around a need for 24/7 patient care. Sleep deprivation is a real concern, especially for those working night shifts. Nurse self-care starts with a good night (or in some cases day) of sleep. Here are a few tips to encourage healthier sleep habits after you complete a 12-hour shift:
- Turn off the tv (an hour of sleep is always more important than another episode)
- Calm your mind and body with a few easy yoga stretches (hint: yoga props such as a mat, yoga blocks, and a strap can be helpful with restorative stretches).
- Take a hot shower
- Try meditation (Headspace is a great meditation app for busy people)
- Use good earplugs and a sleep mask
- Get into bed an hour earlier than you usually do (& see how much better you feel after one week!)
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#2. Exercise
Nurse, get your heart rate up!
Get your heart rate up on your days off! The benefits of exercise have been well documented is essential for nurse self-care. It is no secret that regular exercise helps control weight, boosts overall energy, improves your mood, and helps decrease stress levels. Not only does exercise benefit the nurse personally, but it also allows nurses to have the stamina to give better care to patients as well.
Need to blow off some steam after a stressful day? A yoga session or brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. Which, in turn, will help manage caregiver burden and help you feel your best.
#3. Grocery shop
A well-balanced diet is essential for nurse health and wellness.
Grocery shopping is so important for nurses and other hospital workers to ensure proper nutrition. It is no secret that healthy food choices are crucial for overall good health and well-being. Make sure you are filling your plate with high-density vitamins and minerals. You simply can’t maintain good energy and stamina over a 12-hour shift on sugary snacks and fast food!
Plan ahead by creating a grocery list of the foods you want to eat while you are at work. That way, you won’t be tempted to reach for something unhealthy when you have a few moments to eat in-between caring for patients.
Tips for nurses to make healthy meals fast: Try making a big batch of quinoa, brown rice, or black bean pasta to have handy in the fridge. These are a few great staples that you can build a nourishing meal around. When you get hungry, you can mix in a protein, veggies, nuts or seeds, dried fruits, or even just enjoy them with a little olive oil and sea salt. The key is to have healthy food that is easy to prepare BEFORE you get super hungry.
#4. Eat a healthy breakfast
Oats: a nutritious yet straightforward way to start a 12-hour shift (nurse self-care can be tasty!)
Studies show that eating a nutritious breakfast (as opposed to the doughnuts and other goodies often found in the breakroom) can help give you:
- More strength and endurance to engage in physical activity and maintaining stamina to survive through a 12-hour shift.
- Improved concentration, which can help you give better patient care.
- A diet higher in complete nutrients, vitamins, and minerals.
Tips for nurses to ensure that you have a nutritious meal ready before each 12-hour shift: Make several mason jars of overnight oats with a variation of these flavors: blueberry/strawberry/raspberry, peanut butter, and maple, banana and walnut, or almond and raisin. You can add ground flaxseed or chia seeds for extra protein and antioxidant benefits. Then top it off with a dash of cinnamon for a delicious ready-to-eat breakfast.
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#5. Pack your lunch
Healthy nurse habit: pack your lunch!
Packing a lunch will help ensure that you make wise food choices when you are in the middle of a shift and starting to feel tired. And it will save you a little money to boot!
Here are a few items I use for packing my lunch that help me through every 12-hour shift:
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#6. Incorporate healthy snacks into your shift
Almonds: a healthy nurse snack!
Nurse break rooms are notorious for having sugary snacks like donuts, cookies, or other unhealthy junk food all within an arms reach. Sweets are so tempting to nibble on when you are tired and need a little extra energy. But then a few moments later you crash and are even more tired. On another note, eating nutritious and easy snacks will keep you energized during a 12-hour shift.
Pack snacks like these in your lunch bag to help keep your blood sugar levels balanced during your shift:
- Baby carrots, broccoli or other veggies & hummus
- Celery and almond butter
- Strawberries, blueberries
- Granola and yogurt
- Almonds or cashews
- Avocado toast
- Sliced apples and peanut butter
- Cottage cheese with pineapple or banana
- Trail mix
#7. Don’t overdo caffeine
Green tea: a healthy drink for 12-hour shift workers!
Many studies suggest that coffee and tea have incredible health benefits while also giving you an extra boost of energy. Unfortunately, caffeine can also have the opposite effect by leading to rebound fatigue after it leaves your system. Therefore, it’s a good idea to aim for moderate caffeine intake to help minimize rebound fatigue.
Additionally, one of the drawbacks of too much caffeine late in a 12-hour shift is that it can also cause insomnia. And nurses need their sleep to help recover from the hard work we do taking care of patients each day!
Extra tip: Green teas (like this one) can give you an energy boost with additional antioxidant benefits and without the caffeine jitters!
#8. Get good shoes
Nurses must invest in good shoes to maintain foot health.
It is not uncommon for nurses to be on their feet for 8 to 12 hours or longer during a shift. That is why it is essential that you wear comfortable and durable shoes during your shift.
I have been alternating between my Dansko clogs and New Balance tennis shoes as a nurse for over six years. My feet thank me for it. Invest in quality footwear that is built to protect the feet of busy hospital workers who are on their feet all day.
“I wish I didn’t invest in comfortable, sturdy shoes,” said no nurse ever.
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#9. Remember to drink water
Drink water throughout your 12-hour shift and stay hydrated!
Have you ever worked an entire shift and realized at the end that you forgot to drink water for the whole day. It is so easy to do when you are extremely busy with back to back patients and heavy work assignments.
Invest in a good water bottle with a seal-able lid (to prevent accidental spillage). Keep it where you do most of your charting in the nurse’s station. And try to make it a priority to drink your water every hour during your shift to stay hydrated.
Here are a few favorites:
Make your own chia seed water: Add 3 tbsp of organic chia seeds to your water bottle and mix well (you can add more or less to your liking). Within a few hours, the seeds will blow up in size and into a gelatinous consistency.
(Chia seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, fiber, iron, and calcium. Just another easy way to add nutrients into your busy day!)
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#10. Wear compression socks
Nurse health & your venous system: wear compression socks!
Compression socks or stockings are non-negotiable for healthcare workers who are on their feet for 12-hour shifts! Here are three fundamental reasons why compression socks are a must-have for every shift worker:
- Prevention of varicose veins: Standing for extended periods causes valves in the veins to become weakened, causing blood to collect in the veins. This causes the veins to enlarge, increase in pressure and stretch, causing unsightly varicose veins.
- Improved blood flow and decreased risk of blood clots: A study by The Society of Occupational Medicine found that wearing compression stockings significantly decreased lower limb venous pressure in nurses who stood for very long hours.
- Decreased swelling of ankles and feet: Swollen ankles and feet are a common side effect of being on one’s feet for a 12-hour shift.
Many nurses who wear compression socks say that their legs “feel more energized” after a 12-hour shift. Pregnant shift workers are especially at risk of leg swelling (due to increased blood volumes during pregnancy) and should consider wearing them to prevent venous issues.
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#11. Do yoga
Nurses need to practice yoga for self-care.
Nurses need yoga, period. Not only does yoga replenishes depleted reserves after a 12-hour shift, but a relaxed and more focused nurse can give better patient care.
Yoga’s amazing benefits on physical and mental health are well documented in the literature. The Mayo Clinic has stated that “yoga may help reduce stress, lower blood pressure and lower your heart rate,” among many other benefits.
Nurse self-care in the form of yoga is scientifically proven to be beneficial:
- Stress management. A study published in the National Institute of Biotechnology Information investigated the effects of yoga on stress coping strategies of ICU nurses. After only eight weeks of yoga, the results showed that the participating ICU nurses had significantly better focus coping strategies and a major reduction in perceived mental pressure. (If that is what can happen after only eight weeks, imagine the impact a regular, permanent yoga practice could have on stress management levels!).
- Prevent or eliminate chronic low back pain. Chronic back pain in the nursing population is a common ailment. An evidenced-based review at the Texas Women’s University reported that estimates of chronic low back pain among nurses range from 50%-80%. Yoga not only increases flexibly but increases muscle strength and prevents injuries such as chronic lower back pain.
- Prevent burnout and compassion fatigue: A study published in Workplace Health & Safety on yoga for self-care and burnout prevention of nurses found that yoga participants “reported significantly higher self-care as well as less emotional exhaustion upon completion of an 8-week yoga intervention.”
Are you a nurse who is experiencing burnout and want to live a healthier life? Nurse self-care should not be an afterthought. Do you have any other self-care tips for nurses that you would like to add? Leave a comment!
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