Nurses and other healthcare professionals are one of the most at-risk groups of individuals for musculoskeletal disorders. Researching exercise for nurses is important to take preventative measures to avoid a lifetime of pain and doctor’s visits.
Overworked, underpaid, and stressed are the norms in our profession, so I’ve put together some workouts for nurses that can help!
Short on time? Here is the quick guide to exercise for nurses:
- Squats
- Lateral Raises
- Bodyweight Romanian Deadlift
- Forward Lunge
- Plank
How Can a Nurse Stay Fit?
Nurses and healthcare workers often work long shifts – from 12 to 16 hours and sometimes more. So how do we stay fit?
It certainly takes motivation and discipline to avoid the candy machine and stay true to our workout. Not finding enough time is one of the MAIN reasons we let ourselves slide.
Here are some exercises that virtually anyone can do on their 15-minute break…
Bodyweight Squat – A Great Exercise for Nurses
Having leg strength is an important facet of nursing and healthcare. Standing for long periods of time and lifting patients are common tasks, so doing squats is essential in exercise for nurses.
This will help your quads, calves, and hamstrings.
Stand with your feet shoulder-width apart while keeping your back straight. Lower yourself like you’re sitting in a chair until the thigh/upper leg is parallel with the floor. Then raise yourself back up into the standing position. That’s it!
Lateral Raise
Shoulder exercises are necessary for any nurse workout. Constantly lifting patients on a daily basis requires this! The lateral raise can be done in the break room during a 12-hour shift or at home.
Start with your arms at your side in the standing position. You can do this with or without weight. Simply raise your arms from your side simultaneously until they are both slightly above shoulder height.
Lower your arms back to your side and repeat. Doing this movement will quickly strengthen your shoulders.
How Do Nurses Workout?
Once nurses and healthcare workers get into a routine, we strive to stick with it.
One of my good friends from the hospital is a legitimate bodybuilder who constantly works 16-hour shifts. He participates in weight lifting competitions and has had a 2 week pay period of about 100 hours worth of work.
His main tip is to find a routine that works for you, make it a habit, and force yourself to do it – EVEN on the long shift days. You can do this by picking great exercises that you can do during your shifts…
Bodyweight Romanian Deadlift
This is another perfect exercise for the break room or home. It will work your glutes, hamstrings, and calves. Great tools for any nurse workout routine!
Stand with your feet shoulder-width apart, while keeping your back straight. Maintain a slight bend in your knees. Be sure to avoid bending your back or locking your knees.
You will lower your upper body using your waist as the pivot point. Lower yourself until your chest is pointing towards the ground. You should feel a stretch in your hamstrings.
Raise your upper body to the starting position and you have completed a Bodyweight Romanian Deadlift. Awesome
Forward Lunge
This exercise may seem easy, but it will have your legs burning! The lunge is what I believe to be a great exercise for nurses that is great for legs.
Start standing with your feet about shoulder-width apart – and possibly less depending on personal comfort. Step forward with one leg and lower the back leg until your knee touches the floor – if you can’t go that low then go as far as you can.
Push yourself back up using your front leg and return to the starting position. Do this an equal amount of time for each leg, and I guarantee you will feel the burn.
How to Stay Fit as a Nurse
Maintain your motivation to stay in shape and eat well. If we build a routine into our daily/weekly schedules, we are more likely to succeed.
Of course it’s okay to fall off the wagon as long as you get back on!
Remember that healthcare workers are necessities in society – we live to help others, so in order to do this, we have to stay healthy…
So, in order to stay healthy and strong for our patients and clients – we will need to have a strong core! To do that we have the plank.
Plank – Exercise for Nurses – Core
The ultimate core exercise for nurses, healthcare workers, and essentially anyone is the plank. It is versatile enough to be done anywhere.
Position yourself as in the photo above. Make sure to keep your elbows directly below your shoulders to avoid injury. Keep your back as straight as you can without bowing up or downward.
Hold this position for as long as you can, and try to increase the amount of time you can do it! This will ensure that your core is strong for those who are counting on you!
Workout Routine for 12 Hour Shifts – Quick Workout for Nurses and Healthcare Pros
Sometimes we do only have a 15 minute break to get our workout in.
Use it wisely and you can build the strength that you need as a nurse!
- Squat: 8 – 10 repetitions
- Lateral Raise: 10 repetitions
- Bodyweight Romanian Deadlift: 8 – 10 repetitions
- Forward Lunge: 8 repetitions
- Plank: At least 15 seconds (try for longer)
Do this cycle for as many sets as you can on your break or at home. You can start small and build up to three sets – or try three right away. It is up to you, and remember that doing something is better than doing nothing.
If you are looking for more tips to stay healthy, check out our guide to reducing back pain.
Thank you so much for reading and please comment if you have any questions.