Studies show that a Nurse can walk the equivalent of 4-5 miles during the course of a single nursing shift.  Notwithstanding the occupational stressors this could place on an older nurse, such as fatigue and joint pain, or any of the patient-related concerns this intuitively brings up (who is staying bedside while all this walking is going on????), we at re:vitals love this statistic.  Covering this distance will more or less burn 375 calories (75 per mile), and we're all for that!

I guess a lot of this walking is due to transporting patients all over the place.  While some RNs have the luxury of transporters to take care of this, a lot of nurses spend a good amount of time pushing wheelchairs and gurneys throughout the hospital - up ramps, out of elevators, and down long hallways.  All this pushing could lead to a number of injuries, even if not immediately apparent.  It's important your body is conditioned properly to avoid problems.

For both men and women, the key is to have strong, developed chest muscles.  Think about anything that involves pushing and you've discovered what the chest muscles are for.  Whether you're pushing a gurney, wheelchair, lawn mower, shopping cart or baby carriage, it's your chest that (primarily) does the work.  (There are, of course, other functions of the chest, but you're not interested in an anatomy review, right?)

And don't worry...when I recommend developing your chest, it doesn't mean you will blow up like a balloon.  Women especially hear 'chest workout' and immediately imagine building mass.  The truth is an exercise routine consisting of low weight, high repetition movements will strengthen the muscles without adding bulk.  You would have to be on a serious bodybuilding routine, with a genetic predisposition to putting on size, to see that sort of effect.

Attempting to transport a patient with underdeveloped chest muscles will cause you to use poor posture in the effort (using the lower back for leverage, excessive use of your shoulders, etc).  Poor posture over time creates muscle imbalances, which leads to improper muscle recruitment, which leads to injury.

Strengthening your chest has a lot of other periphery postural-related benefits.  For example, typing on a keyboard over time shortens the chest muscle fibers.  The chest tightens and the back muscles extend to compensate.  As a result, back muscles are weakened, shoulders round and posture is affected.  An integrated fitness plan can help solve postural problems, and chest exercises - complemented with back exercises - are critical components.

So to build the strength you need, follow a simple routine that can be done at home, at the gym or even on the unit (if you have weights and you have time!).  Your goal is to do 3 sets of two of the exercises listed below.  Do 8-12 repetitions for each set, resting 2-3 minutes between each set.  3x per week.  Once you can do 12 repetitions, you can increase reps or add weight and maintain reps.

EXERCISES:

Incline Push-Up

Flat Push-Up

Dumbbell Bench:

Incline Dumbbell:



Incline plank (hold for 10-30 seconds.  If no access to Stability ball, use table or chair)

Fly:

 
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