Healthcare and exercise

Top 3 Exercise Tips For Healthcare Workers

It’s no secret, healthcare workers have some of the most strenuous jobs around, both mentally and physically.


From doctors and nurses, to paramedics and dentists, each and every day they spend hours on their feet looking after the well-being of others – but what about their own health and physical activity levels? Find out how to Exercise Right at Work for Healthcare.

A recent Australian study on nurses and midwives found that the group that achieved (or over achieved) the recommended level of sleep and exercise, had a lower body mass index than any other group and were the least likely to report in-work difficulty, emotional barriers to workplace productivity and restriction in basic daily tasks.

One of the biggest issues for healthcare workers is the fact that they are on their feet all day, and the last thing they usually feel like doing is exercise.

Unfortunately, a lack of exercise can lead to less energy (among other things) so you live in a vicious cycle of wanting to move more but not feeling mentally able to.

So if you have little time for exercise, what would we recommend is the best for you? Here are our top tips on have to get the maximum results for your body with minimal time spent.



Top 3 Exercise Tips for Healthcare Workers


1. Core is King

Your core is such an important part of being strong and keeping your body in top shape, and it’s not even that difficult to create.

What do we mean by a strong core?

The best exercises that help your core include:

  • Standard crunches
  • Planks (regular and side)
  • Bridges
  • Push ups
  • Tricep dips


P.S. remember ALL of these can be done in front of the TV (no excuses!) 

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2. Stop and stretch

Healthcare workers can spend a lot of time on their feet and, especially in the case of nurses, carry out a lot of twisting, bending, carrying, pulling and pushing – which can put stress on the body.

A great way to prepare the body for all these ‘random’ movements is by giving yourself a good stretch.

Check out this standing stretch sheet from Exercise is Medicine Australia for some ideas!


3. Work on your endurance

Endurance is a key word for healthcare workers, your bodies take a lot of impact throughout long shifts so it’s important to ensure your body can withstand this high workload.

What does this mean? It means when you exercise, consider working your body at a high intensity for a shorter period of time to get the best results.

Research supporting HIIT states as little as 3 HIIT sessions per week for three weeks, involving less than 10 minutes of intense exercise within a time commitment of less than 30 minutes per session, can improve aerobic capacity, skeletal muscle oxidative capacity, and exercise tolerance.  (Gillen & Gibala, 2014)


Click here for more information on How to Exercise Right for Healthcare or contact your local accredited exercise professional.


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