Ideally, everyone should exercise. Nursing is physically demanding; the nature of this job can put nurses, who don’t work out, in a dangerously unhealthy state. Nurses have to carry patients, help them walk, and guide them through physical therapy from time to time, which can be very pressuring to them physically. This is why there are several workout routines that nurses should maintain for the sake of their own health, their patients’ well-being, and their career.
Why Nurses need to exercise daily
In order to become a Licensed Practical Nurse, you need to undergo extensive LPN training to be fully prepared to take on a huge responsibility in healthcare. Being a nurse means you require strong interpersonal skills, observation skills and attention to detail, the ability to follow up on a patient’s daily medical needs as well as updating their records, and to understand all medical equipment and how to use them. These are all expected tasks, but one task you need to prepare for that some nurses might brush off is their physical health. Nurses need to familiarize their bodies with exercise and build their endurance because they are going to have to undergo physical education training to be certified. Being fit can actually help you survive your day as well as being physically ready to take on any patient-related matter. Add these exercises below within your workout routine:
Lunges
When physically lifting up a patient or helping them walk, you put pressure on your muscles to help lift them up. Which means that your muscles are able to handle that kind of pressure without giving out. In order to avoid any kind of unwanted injury, make sure to add lunges in your workout routine. Lunges are great for strengthening your muscles, glutes, quadriceps, and hamstrings.
To be in an overall great shape, make sure to have one leg forward and lower your hips until your legs create a 90º angle. Remember to straighten your back and shoulders while you are working out.
Walking
Working in a hospital can take a toll on a nurse’s mental health. One way to release the collective negative energy that has piled up over the day is to walk. Not only will walking improve your mental health, but it will also increase your energy levels, and decrease your stress levels.
Walking is the most relaxing aerobic exercise you can include in your workout; you can squeeze it in into your busy schedule because it is such an easy thing to do. Try walking after your shift or before your shift starts, whichever suits you and your preferences best.
Shoulder Shrug
It is very normal to feel muscle pain, especially if you are a nurse. If you are always involved in some kind of physical activity, your muscles are bound to hurt. So, if you want to relieve the tension and avoid muscle strain, try adding the shoulder shrug to your workout routine.
All you have to do is to use dumbbells or water bottles if you don’t have dumbbells and stand with your hands next to your sides then slowly shrug, while keeping your elbows straight.
Squats
As a nurse, your time is very valuable to you and is mostly consumed by your job. It is very understandable if you are looking for an exercise that will target more than one spot on your body and simultaneously help toughen your muscles. Squats are what you are looking for.
This exercise will mainly focus on your thighs, buttocks, and hips and will boost your muscles in these areas. All you have to do is to have your feet in a position where they are wider than your hips and have a straight back as you squat and rise again.
Neck Stretch
Stretching should definitely be a part of your routine important part of your daily exercise. The beauty of this workout is that you can do it almost anywhere, and don’t you dare think you will be looking weird.
Here’s what you have to do, have your hand behind your back then put it on your head and slowly pull your head to one side, so you can stretch your shoulder and neck.
Plank
One of the most important things you need to maintain, as a nurse, is your balance. Without balance, supporting your patients will be almost impossible and can cause injuries. Strengthening your core muscles will help you keep your balance.
So, make sure to plank. You do this by putting your forearms on the ground and keep your posture straight by sticking your toes to the ground. You can stay like that for about 10s or more if you want.
Reverse Fly
Finally, an exercise that you can do while sitting down, how rare! The reverse fly will target the middle of your back and your upper body.
All you have to do is sit on an armless chair and move your body forward. Then dangle your arms next to your calves, bend your elbows, raise your arms until your elbows have met your shoulders, and lower your arms again.
Your Body Is A Temple
The nature of your work is draining for your body and mental health, which is why you need to make sure that you are keeping up with your workout. These are seven exercises that you want to practice on a daily basis, so you can avoid injuries, muscle strain, muscle tension, and low energy.
Exercises like lunges, squats, reverse fly, and shoulder shrug will increase your muscle strength and walking will increase your energy levels. Neck stretch will help you release tension and the plank will toughen your core muscles. As a nurse, you need to be able to take care of yourself so you can take care of other patients.
Aaptiv has workouts you can do to keep yourself in top shape throughout the year. Download the app today to get started!