The Ultimate Guide for Nurses: How to Balance Health and Fitness During Long Shifts
As nurses, our job is demanding, both physically and mentally. With 12+ hour shifts, it might seem impossible to prioritize our own health and fitness. However, maintaining our well-being is crucial—not just for us, but also for the quality of care we provide to our patients.
This guide will show you how to navigate health and fitness during your long shifts, ensuring that your goals don’t fall by the wayside.
1. Prioritize Sleep Above All Else
Sleep is the foundation of your health, and it’s especially vital when you’re working long, demanding hours. Aim to get 7-8 hours of sleep before your shifts to ensure you’re well-rested and ready to face the day. Here’s how to optimize your sleep:
– Practice good sleep hygiene: Establish a bedtime routine that helps you wind down, such as reading or taking a warm bath.
– Limit screen time: Get off your phone at least 30 minutes before bed to avoid the stimulating effects of blue light.
– Create a sleep-friendly environment: Keep your room cool, dark, and quiet. Consider using a sound machine to block out noise.
– Avoid heavy meals and caffeine before bed: These can disrupt your sleep, making it harder to fall and stay asleep.
2. Fuel Your Body Properly
Food is fuel, especially when you’re on your feet for 12+ hours. Meal prepping is a game-changer, allowing you to have nutritious meals and snacks ready to go. Keep it simple—focus on prepping protein and carb sources, and don’t forget protein-forward snacks. Here are some tips:
– Choose protein-forward meals and snacks: Opt for easy-to-eat options like smoothies, protein shakes, beef or turkey jerky, protein bars, Greek yogurt cups, hard-boiled eggs, and trail mix.
– Remember to eat: Skipping meals during your shift can lead to overeating later. Make sure you’re eating at regular intervals to maintain your energy and avoid post-shift binges.
3. Stay Hydrated
Hydration is key to staying alert and energized during your shift. Pack your favorite water bottle and keep it within reach, such as at your charting station. Make it a habit to take a sip every time you sit down to chart. My personal favorites are the Owala and Stanley water bottles—they both have straws, making it easy to drink water quickly, even when you’re in a rush.
4. Plan Your Workouts Around Your Schedule
Long shifts can leave you feeling exhausted, so it’s best to schedule your workouts on your days off. Using your workdays as rest days allows you to recover while still making progress toward your fitness goals. Four workouts a week are plenty to see results.
On your workdays, it’s still important to stay active, even if you’re not hitting the gym:
– Take movement breaks: If you find yourself sitting more than usual, get up and move around. Even a short walk or some light stretching can make a big difference.
– Get off the unit during lunch: If possible, use your break to go for a walk or do some light stretching. It’s a great way to refresh your mind and body.
– Set a step goal: Challenge yourself to hit a certain number of steps each day. This will help keep you moving throughout your shift.
Final Thoughts
Balancing health and fitness with a demanding nursing schedule can be challenging, but it’s not impossible. By prioritizing sleep, fueling your body properly, staying hydrated, and planning your workouts strategically, you can maintain your health and fitness goals even during the busiest of shifts.
