It's no secret to anybody who actually works a night shift that maintaining a fitness plan is extremely tough.  Nurses are known for their commitment to helping make others’ lives better.  Despite working long shifts, including overnights and holidays, a Nurse always puts the well-being of a patient at the top of her priorities.  While nurses almost unanimously agree Nursing is an emotionally rewarding profession, many find the trade-off is a decrease in their own personal physical wellness. 

Let’s face it, it’s difficult to stay in shape when a 12-hour shift takes up your day – or even worse, your night.  With approximately 35% of nurses working nights, the need for sharp, alert minds and bodies is critical.



It is recognized that there is really no good pattern for shift work (work done between 6PM – 6AM).  Working nights causes circadian rhythm (“internal body clock”) disruption, leading to sleep loss.  Your circadian rhythm coordinates your body’s metabolic demands – when awake, you metabolize food faster for energy.  While sleeping, body temperature drops, digestion slows and alertness decreases.  When your internal body clock and physiological processes are disrupted, you stress your body by forcing it to change the way it sources its energy.  A drop in muscle tone, increase in weight, and chronic fatigue normally follow; mood swings and depression are 5-15 times more likely.



There are many ways to lessen the damage done by shift work, most related to strategies for getting better sleep.  Proper sleep is critical for good health, as the many stages of sleep each are essential for hormonal releases that help build muscle and strengthen the immune system.  Physical fitness also affects how well you cope with shifts, although there is no evidence that fitness will speed up your internal body clock to adjust fully to night work (the human body can never become nocturnal).  Regular exercise will, however, boost your energy levels and increase your stamina, helping make the last few hours of a 12-hour overnight shift less exhausting.

For shift nurses, one key to maintaining physical fitness is fitting in your exercise routine on work days to match your daily pattern on off-days.  If you usually work out upon waking up, follow that pattern the day after a night shift (come home, sleep, wake up at 3PM, work out).  Exercising at the exact same time every day (always at 8AM, regardless of whether you’ve just woken up or just finished a night shift) is counter-productive to finding your sleep pattern.  In this case, finishing a night shift and then exercising just before bed increases your metabolic rate for several hours and will make falling asleep more difficult.  Let's say you simply don't have time to exercise off-hours:  try our STAT Workout, designed for the RN working on the unit.

Your method of exercising is up to you – do what you enjoy!  For those of you who are beginners with access to a gym, your goals are to:

• build muscular endurance,
• increase flexibility and
• enhance joint stability.  

Simply stated, you’re increasing your ability to stabilize your joints and posture, which will pay dividends during those long shifts.  Find yourself a good trainer and ask him or her to design a routine to do those things.  Or, check Google for some ideas.  A certified trainer will motivate you and put you on a plan perfect for your goals and past fitness experience.  Or, share your thoughts or ask questions here or contact us directly for more information.

With the right strategies and a dedication to daily fitness, shift work Nursing can remain emotionally fulfilling, without being physically deteriorating.

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