Welcome to my blog! I’m glad you’re here. So today we are going to discuss how to stay healthy while working different shifts. So this is for shift workers who mainly work nights (like me) and are trying to stay healthy, get a workout in, and eat right. It’s very hard sometimes but not impossible. I have been working nights for about 9 years now. And believe me, it’s still hard! Your body is not designed to be up at night and sleep during the day, it’s not normal, natural, or healthy. But I have about 5 ways to get you started on the right path to stay healthy, get a workout in, and try to eat right. Let’s dive right in and see what they are.
Healthy Tip #1 – Block Out Your Time
The best way to get a workout in or get to the gym is just block out the time either prior to or after your shift. We all know, and I’m just as bad, once we get home there’s no going back out! So the best way to do it, since you’re already out is just go. Block out a certain time around your shift to get that workout in. It doesn’t have to be long, anything is better than nothing. The key to success and progress is to have a routine no matter how unusual it is to other people or even yourself, just have a plan. There isn’t a cookie cutter schedule for everyone, you have to do what works for you!
Healthy Tip #2- Get Plenty Of Sleep
I know this is next-to-impossible for shift workers, trust me I work weekend nights while my kids are home playing, people mowing the grass, and the noise from the new construction their building in my neighborhood. Often times shift workers will go through stretches where they might not go to sleep at the same time more than two nights in a row. But it’s important to block out this time as well. Try to get at least 6-7 hours if you can. However, it’s just as important to get 8+ hours on your days off and keep it consistent.
Healthy Tip #3- Use Shift Time Recovery Time
Some places like hospitals and fire departments have fitness centers and/or exercise equipment to use while on shift. Use this time as a recovery time and use the foam roller, do yoga or Pilates, and even try to meditate or even just try to do some stretches. On your days off do a harder work out and do your full routine but on your shift days perform your recovery routine and try to get a buddy to do it with you. It’s more fun and you can help each other with motivation and assistance.
Healthy Tip #4- Slow And Steady Wins The Race
When you first try to establish a new fitness habit or routine, start out slow and do a little bit until you get your commitment and routine down and this will elicit change. Don’t start off by running a marathon because that’s what you did in your twenties. Now you have a family, shift worker, responsibilities, obligations, and maybe some other non-fun adult things. Start slow, get your routine down and get into a groove that works for you. This will bring on the change you want to see.
Healthy Tip #5- Go Easy On Yourself
This should be #1 but I put it #5 so you’ll remember it! Go easy on yourself. If you miss a workout it’s ok, just get in the gym next time. Don’t skip too many days or you will have to start all over and your hard work up until that point will be lost. So it’s ok to miss a workout or get 5 hours of sleep or whatever, just get back to it ASAP. I have missed a workout myself due to kids’ activities, and other things that come up. Its ok don’t worry and just continue on, life happens.
I hope this helps you to stay on track while doing shift work. I know how hard it is and I know it’s sometimes easier said than done. The main thing to remember is to have a plan (routine) and stick to it. Block out times for work outs, sleep, and meal planning (that’s another blog post) but it’s important to just eat healthy, get your exercise and have fun with your family. Oh and leap tall buildings in a single bound if you have time left over! If not, its ok we’ll get ‘em next time tiger! By all means if you need help, please let me know. I have been doing shift work along time and I have two kids, two business, and work full-time. It can be done. Maybe next blog will be on time management. I’m just saying.
As always……….You only get one body……….Make the change!
Take care,
Darren
Harmony Shift 