Countless studies suggest a correlation between exercise and stress, so working out more frequently could reduce the effects of burnout.
Exercise increases endorphins (the body's feel-good neurotransmitters), enhances mood, and improves sleep quality.
How Much Exercise Do Adults Need?
- Most studies recommend that we need at least 30 minutes of physical activity every day.
- The CDC states that each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity.
Benefit of Exercise for Nurses
Nurses spend most of their workday on their feet, leaning and bending over patients and lifting significant weight. These kinds of repetitive motions done with poor form and posture will lead to aches and pains.
So, what’s the solution? Exercise. While it’s impossible to prevent all workplace injuries, nurses who work out face far fewer injuries because they're developing strength in the ranges of motion they use daily at work.
Regular exercises can also help decrease stress, improve cardiac function, and provide flexibility and strength to handle the stresses of the nursing profession. Exercising is one of a few components that will lead to
better overall health.
The Best Exercises for Nurses
Alice Beckett-Rumberger, a licensed PT and owner of TheraFusion, stresses the benefit of consistent exercise for nurses especially given the fast-paced, stressful nature of the job. She recommends these specific exercises to get nurses started and introduced to regular exercise:
- High Knees
- Sun salutations
- Reverse Lunges
- Walking lunges
- Deadlifts
- Pushups
For a description of each and tips on how to safely perform these exercises, check out the
Daily Nurse.
Tips for Nurses Who Are New to Working Out
It's natural to be hesitant or even intimidated by exercise if it's not something you are familiar with.
The most important factor in exercise is ensuring proper form. Doing body weight variations of the above exercises is a great way to start before considering adding any weight. You want to ensure your form is accurate before advancing the exercise by adding weight or increasing your range of motion. Consult a trainer or start by researching the proper form for yourself (be sure to get your information from a reputable source- here's a good place to start.)
Exercise in a way that's Fun for YOU
You don't have to force yourself to do a certain type of exercise. If strength training doesn't sound appealing to you, but you love going on walks, start walking as your regular exercise. If you prefer slower, core-building exercise, consider trying Pilates or
yoga. Or if you love to dance, dance for your workout! There are no rules. You'll be able to incorporate exercise into your life only when you genuinely enjoy it.
Here are a few more quick tips for getting started:
- work out with a friend- have an accountability partner
- start out with just a 5 or 10 minute workout once per week, then build from there
- habit stack to consistently incorporate exercise into your life- add exercise into your routine so that you have a trigger that reminds you to work out.
- Think of something you do every day (walking your dog in the morning after waking up) and lump working out in right after that task you do every day.
- stay hydrated before, during, and after working out- a good guide is to consume half your weight in ounces of water per day
- fuel your body well- you may find that you're hungrier after incorporating regular exercise, so listen to your hunger cues and feed your body whole and nutritious foods to ensure you have the energy needed to safely exercise
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