Staying Active Despite Long Work Hours

by | Apr 2, 2024 | Exercise, Family Activities, HEAL Challenge, Uncategorized

Staying Active Despite Long Work Hours

 

Working long shifts can be physically and mentally demanding, leaving little time and energy for exercise. However, prioritizing physical and mental well-being is crucial for maintaining health and resilience. Exercise is ideal for maximizing your sleep, as well. A physically tired body can help you fall asleep faster and sleep harder. Let’s explore practical strategies to help you stay active during long shifts and find opportunities for physical activity outside of work hours.

Understanding the Challenges:

First, it’s important to acknowledge the challenges you face. Long hours, fatigue, stress, and limited free time are all legitimate barriers to regular physical activity. It’s okay to feel overwhelmed, but remember that every small effort towards staying active counts and the best exercises don’t feel like a chore.

  • Break it Up: When a long workout isn’t possible, break physical activity into shorter, more manageable sessions. Aim for three 10-minute brisk walks or a quick workout before or after your shift.
  • Make Use of Breaks: Use breaks wisely. Go for a short walk or do stretching exercises during your break. This can help you stay energized and relieve stress.
  • Involve Your Co-workers: Get your colleagues involved. Organize group activities, such as a lunchtime walk or a fitness challenge, to make physical activity fun and provide motivation and accountability.
  • Grab a Ball: If your workplace has a basketball goal, shoot some free throws or organize a quick game of one-on-one. No net? Find an empty wall you can bounce a ball against, or a co-worker who’d toss a football, baseball, or frisbee with you.
  • Utilize Technology: Use fitness apps or wearable devices to track activities and set goals. These tools can help you stay motivated and track your progress. If you have a competitive streak, challenge yourself  or others to get a few more steps each day.
  • Workplace Exercise: Explore opportunities for physical activity at the workplace. Some workplaces offer on-site gyms and/or fitness classes; if not, do simple exercises during breaks, like squats, lunges, or desk stretches. 
  • Home Workouts: On days when going to the gym is not feasible, consider home workouts. Plenty of online resources offer guided workouts that require minimal equipment.
  • Involve Your Family: Kids benefit from exercise as much as parents, and they’re great at turning “exercise” into something more fun. The HEAL website offers lots of fun tips for getting active with kids. 
  • Involve Your Dog: The odds are good that no one will appreciate exercising with you as much as your dog does! Grab a leash or ball and head outside!
  • Maximize Workout Time on Your Days Off: Plan longer or more intense physical activity sessions on your days off. Consider fitness classes, longer hikes or bike rides, or strength training. Use your days off to prioritize your health and fitness goals.
  • Strategize for Shorter, More Effective Workouts: To maximize a workout in a short period, try HIIT (High-Intensity Interval Training) workouts. HIIT exercises like push-ups, burpees, squats, and lunges can be effective in as little as 20 minutes. Choose free weights over machines for quicker strength gains, as free weights recruit more muscle groups and fibers than machines that work isolated muscles.
  • Resistance Bands: Add an exercise band to your workout arsenal for endless possibilities. Exercise bands are compact and versatile, perfect for on-the-go workouts. They can be used for various exercises, from bicep curls to squats, to enhance your workout in the office, car, or home.
  • Walk and Talk: Even if you’re glued to your phone for work or personal calls, you don’t have to be glued to your chair. Make it a habit to walk and talk. You can also take walks with co-workers to break up your day. 
  • Tune into Fitness: Don’t want to miss an episode? Walk or jog on the treadmill or in place, stretch, or lift weights while watching your must-see TV shows.
  • Take the Stairs: The elevator may go up, but it doesn’t raise your heart rate. Take the stairs, even if just for a floor or two. And don’t ride the escalator; climb it. 
  • Prioritize Sleep and Recovery: With long shifts, it’s crucial to prioritize sleep and recovery. This ensures you have the energy to stay active when you’re not working. The good news is that once you become more active, you’ll probably find yourself sleeping better!
  • Choose Activities You Enjoy: Whether you’re dancing, hiking, or playing a sport, choose activities that you genuinely enjoy. This will help you stay motivated and consistent.
  • Be Flexible: Lastly, be flexible with your routine. Some days, you may not be able to fit in a full workout, and that’s okay. The key is to do what you can when you can.

Incorporating these strategies into your routine can help achieve the recommended 150 minutes of moderate to vigorous physical activity each week, even with a demanding work schedule.

Addressing Mental Health:

Alongside physical activity, it’s important to prioritize your mental health. Working long shifts can be stressful, so finding ways to relax and unwind is crucial. Consider incorporating mindfulness practices like meditation and stretching into your daily routine. These activities can help reduce stress and improve overall well-being.

Nutritional Tips:

A healthy diet is essential for maintaining energy levels during long shifts and supporting physical activity. Focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Plan your meals and snacks ahead of time to avoid unhealthy food choices during your shift. Drink plenty of water throughout the day to stay hydrated.

Safety Precautions:

Some suggestions, like exercising during breaks or active commuting, may not be practical or safe for everyone. Prioritizing your safety and consulting with a healthcare professional before starting any new exercise routine is important. Listen to your body and adjust your activities accordingly to avoid injury.

Realistic Expectations:

Setting realistic expectations is key. Some weeks, you may find meeting the recommended 150 minutes of physical activity challenging, and that’s okay. Do what you can, when you can, and celebrate your achievements, no matter how small.

Incorporating physical activity into a 12-hour workday may seem challenging, but it’s achievable with some planning and creativity. Remember, your health and well-being are worth the effort. By following these suggestions and prioritizing your mental health and nutrition, you can stay active and healthy despite the demands of your job.