How to create a workout plan for nurses

Exercise is extremely important for overall health. No one knows this more than nurses, but it can be difficult to find time to exercise amidst the demands of caring for others. 

The physical nature of a nursing job — long hours, heavy lifting and time spent on your feet — require you to have a resilient body. A regular workout schedule can help you improve cardiovascular health, build strength, increase endurance, and even reduce stress. This article provides helpful tips around how to create a workout plan for nurses that you can stick to. 

Where to begin when creating a nurse exercise plan

Many people have great intentions for beginning an exercise program to improve their health, but they get stuck because they get overwhelmed with all the information available. The most important thing you can do is have a positive outlook toward working out. When you’re stepping outside your comfort zone to try something new, whether it’s beginning a nurse workout program or getting an advanced nursing education, maintaining a positive mindset is half the battle. 

Keep an open mind

You have to be willing and ready to make lifestyle changes to reap the benefits of working out. Consistency is key to maintaining your nurse exercise program. If you miss a workout, shake it off and jump back in. You’re not going to be perfect, and that’s ok. Stay flexible and try not to get down on yourself. Building a nurse workout schedule is about progress over perfection. 

Consider your schedule

With any good workout plan for nurses, it’s important to consider your schedule. You may need to think about what type of exercise plan will work best for you based on when you work. For example, if you primarily work the night shift and sleep during the daytime, it may be more difficult (though not impossible) to begin an outdoor running program. 

Figure out what works best for you

There are many different types of exercise programs that can be molded to fit your lifestyle including gym programs, at-home workouts, cardio, strength training, circuits, flexibility and balance improvement, and more. Choose one (or a few) that work best for you and help you meet your fitness goals.

Write down your goals

With any fitness program, including a workout plan for nurses, you need to write down your fitness goals. Knowing what you want to get out of the hard work you are putting into your exercise will help you keep pushing yourself to achieve those goals. Make sure they are realistic and achievable and create smaller step or phase goals if possible so you can celebrate milestones along the way to reaching your overall goals. 

Decide when to workout

Ask yourself these questions when designing your nurse exercise plan… Do I have more energy in the morning, afternoon, or at night? Would I prefer to workout before or after my shift most days? Would I rather workout alone or with others? How much time do I have each day/week to devote to exercise? Your answers will help you begin to develop a plan that you can stick to long term. 

Maximize your time

Maximizing your time will be especially important for busy, working nurses. Start by developing a routine you can do 2 to 3 times each week and gradually increase to 3 to 4 times a week as your fitness level improves and as you get more comfortable in your workout plan for nurses. 

Quick helpful workout tips for nurses to consider

• Prioritize workouts on your days off whenever possible
• Put workouts on your calendar so you’re more likely to complete them
• Set realistic goals for yourself
• Focus on nutritious foods to maintain energy levels
• Find a nurse exercise buddy and motivate each other
• Choose a workout location that is close to your home or workplace

Finding the time for a nurse workout program

It’s no secret that you have a busy schedule as a nurse, but you can overcome challenges with a few strategies. 

Mini-workouts for nurses

Most studies recommend exercising for 30 minutes a day, five times each week. This can feel daunting, but nurses can break up workouts into mini-sessions throughout the day. Consider quick stretching sessions to improve flexibility during breaks at work. Skip the elevator in favor of the stairs to increase your step count and rev up your heart rate. And, take short walking breaks. Even a few minutes of walking either inside your facility, or outside if possible, will be beneficial to your health. 

Exercise during daily activities

If you’re short on time, try combining exercise with daily tasks. Engage your muscles while doing chores such as doing lunges while folding laundry or squats while loading the dishwasher. Stretch our muscles or march your feet while sitting at the nursing desk. Consider active TV watching by riding a stationary bike or lifting light weights while you enjoy a favorite show. 

Incorporate bodyweight exercised into your workout plan for nurses

Bodyweight exercises are a great way to stay fit without specialized equipment needs. These exercises include: squats, lunges, push-ups, and planks and can be done at work, home, or anywhere you are. They don’t take a lot of time, but they can add up to make a big impact because most improve balance and coordination — must haves for nurses.  

Think consistency over intensity

When it comes to a workout plan for nurses, consistency is much more important than intensity. It’s better to do a little bit of exercise on a regular basis than to do a lot of tough exercise only once in a while. Even if you can only manage a few minutes at a time, it will add up if you remain consistent. 

Listen to your body

As a nurse, you know how important it is to listen to your body. Pay attention to how you feel before and after exercise. Don’t push yourself too hard, especially if you are just beginning a nurse exercise program or if you’re tired and recovering from a long shift. Remember that when you prioritize your own health, you’ll be better able to care for others in the long run.