As essential members of the community who regularly provide critical healthcare services, nurses and other healthcare professionals must stay strong and healthy. Because the nursing profession is extremely physically demanding, it’s important for nurses to eat well and exercise regularly to avoid illness and injury and remain ache- and pain-free.
In this article, we discuss the importance and benefits of regular exercise for nurses, as well as helpful tips for integrating healthy habits into your daily (hectic) life.
The importance of regular exercise for nurses
1. It improves your overall health and reduces injuries.
It’s no secret that exercising regularly positively impacts one’s body. The World Health Organization (WHO) reports that regular exercise can substantially help individuals prevent and manage chronic and noncommunicable illnesses such as diabetes and cancer.
Physical activity also helps reduce muscle loss due to aging, improve bone density, and prevent people from developing osteoporosis. This is important for nurses who regularly lift, reposition, and move patients at work.
On top of keeping muscles and bones healthy, exercising can also prevent workplace injuries. According to the National Bureau of Labor Statistics, during the height of the pandemic in 2020, 78,740 cases of nonfatal workplace injuries and illnesses resulted in registered nurses (RNs) losing at least one work day, which accounted for a 290% increase from 2019’s numbers. To combat illness and injury, nurses must adopt a healthy lifestyle by eating well and exercising regularly.
2. It can help give you focus and improve your memory.
According to studies, exercising can help improve your cognitive and creative-thinking processes as it promotes the growth of the Brain-Derived Neurotrophic Factor (BDNF), a protein that supports brain cell growth and survival. Certain kinds of exercise, such as aerobic exercise, can also help improve your memory and problem-solving abilities by boosting the size of the hippocampus, the part of your brain responsible for memory and awareness.
3. It can boost your mood and reduce stress and anxiety.
When you exercise, you positively alter chemicals in your brain that can improve your mood. Those living with mild to moderate depression can improve their mood by exercising for at least 30 minutes. A boosted mood can do wonders for nurses, especially during challenging shifts.
Aside from improving the way you feel, physical activity can also reduce stress and anxiety levels. It can also help you sleep better, which improves your reaction time, productivity, and work performance.
Nurse self-care strategies: Tips on how to incorporate regular exercise and wellness into your everyday life
1. Find out what works for you. Is working out in the gym something that interests you or do you prefer doing yoga or Pilates at home? Do you prefer waking up early and hitting the gym before going to work or do you like going for a 30-minute run after work? Try out different things at different times of the day to find out what works best for you. Creating a sustainable fitness routine rests upon your choosing enjoyable activities that work with your schedule, not against it.
2. Get a workout at work! If you find yourself spending more time sitting down at work, you can try to get your steps in by opting to use the stairs as opposed to the elevator whenever possible or walking outside during your break. You can also squeeze in a five-minute stretch routine during your break time to improve your range of motion and flexibility.
3. Set realistic goals. When starting from zero physical activity, don’t set yourself up for failure by setting hard-to-reach goals. Focus on completing smaller, achievable goals, especially at the beginning of your fitness journey, to help you remain motivated and focused.
