You spend your days caring for others—rushing from room to room, charting notes, and squeezing in quick sips of coffee between patient calls. As a nurse, your schedule is anything but predictable and finding time for fitness can feel like one more thing on an already overflowing to-do list. But here’s the good news: staying active doesn’t require hours at the gym. With a little creativity (and maybe a pair of sneakers in your work bag), you can sneak in movement that boosts your energy, strengthens your body, and helps you keep doing what you do best—taking care of everyone else.
Why Fitness Matters—Especially for Nurses
Let’s be honest: nursing is physically and emotionally demanding. Long hours on your feet, unpredictable shifts, and high-stress situations take their toll. Incorporating fitness into your routine is about:
Reducing stress and anxiety: Exercise releases endorphins that boost mood and ease tension.
Preventing injuries: Stronger muscles and better flexibility help you lift, bend, and move with less risk.
Boosting energy: Moving more often can increase your stamina for those marathon shifts.
Improving sleep: Regular physical activity can help you unwind and sleep more soundly—critical for anyone working nights or variable hours.
Supporting overall health: Exercise strengthens your immune system, helps manage weight, and lowers your risk for chronic conditions.
You don’t need to overhaul your life to start seeing benefits. A few minutes of targeted movement each day can make a real difference.
The 5-Minute On-the-Go Workout
Got a quick break or a quiet moment? Keep your blood flowing and muscles engaged with these fast, equipment-free exercises:
Seated neck stretches – Gently tilt your head to each side to loosen up tension (30 seconds each side).
Seated spinal twists – Sit tall and twist your torso from side to side (1 minute total).
Standing calf raises – Stand tall and lift your heels off the ground to work your calves (1 minute).
Wall sit – Slide your back down a wall and hold a seated position to engage quads and glutes (1 minute).
Glute bridges – Lie on your back, bend knees, and lift hips toward the ceiling (1 minute).
Push-ups against a wall – Great for upper body strength without needing to get on the floor.
Side leg lifts – Stand tall and lift one leg to the side, then switch (30 seconds per side).
Squats – Classic and effective (1 minute).
Jump rope simulation – Mimic the motion without the rope—it’s fun and gets your heart rate up (1 minute).
These are perfect for breaks, pre-shift warmups, or even winding down after work.
The 10-Minute Power Routine
If you have a full 10 minutes, you can fit in a quick circuit that strengthens your core, tones your muscles, and gets your heart pumping:
Bicycle crunches – Work your core with 30–60 seconds of alternating elbow-to-knee movement.
Plank – Hold a forearm plank for 30–60 seconds to strengthen your core and shoulders.
Mountain climbers – Start in push-up position and alternate knees to chest for 30–60 seconds.
Penguin crunches – Lie on your back and reach side to side for your heels to target obliques.
Jumping jacks – Get your heart rate up with this classic move (30–60 seconds).
Tricep dips – Use a chair or sturdy surface to strengthen arms (30–60 seconds).
Repeat if you have time or mix in your favorite bodyweight moves.
Short on Time? Try HIIT or Tabata
High-Intensity Interval Training (HIIT) is a smart strategy for nurses. It alternates quick bursts of effort with short recovery periods to get maximum benefit in minimal time.
One of the most efficient formats is Tabata:
20 seconds of intense exercise
10 seconds of rest
Repeat for 8 rounds (about 4 minutes total)
Try it with:
Squats
Push-ups
Burpees
Jumping jacks
Kettlebell swings (if you have one handy!)
Not only does HIIT burn calories and boost endurance, it also revs up your metabolism—great for shift workers who may have unpredictable eating and sleeping patterns.
Easy Ways to Add More Movement to Your Day
Sometimes the best fitness “plan” is simply to move more often:
Walk during your break – Do a few laps around the building or in the parking lot.
Take the stairs – It adds up over the course of a shift!
Stretch at the nurse’s station – A quick spinal twist or shoulder roll can ease tension.
Park farther away – It’s an easy way to squeeze in a few extra steps.
Do leg lifts or calf raises while you chart – This is multitasking at its finest.
Little actions can help keep you limber, mobile, and energized during even the most grueling days.
Let Technology Be Your Trainer
Don’t want to think about your next move? Let an app do the heavy lifting. These free or low-cost fitness apps offer guided routines, timers, and tracking tools to help you stay consistent:
Set a daily reminder and treat your workout like a meeting you can’t skip—you deserve that time.
Bottom Line: Take Care of You
You give 100% to your patients. Just don’t forget to take care of yourself, too. Fitness isn’t about being perfect—it’s about making movement a regular part of your life in a way that feels good and fits your schedule. So, grab your sneakers, press play on your favorite workout app or simply stretch and breathe for a few minutes. You’ve earned it.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
Flu season can feel like a marathon for nurses, with every shift presenting new challenges to stay healthy. As the frontline defense against the virus, you know how crucial it is to protect yourself while supporting your patients. From bolstering your immune system to managing stress during long hours, these flu season survival tips will help you stay strong, focused, and ready to tackle whatever comes your way. Because when you’re at your best, so is your care.
Stock Up on Essentials
Preparation is key. Ensure you have an ample supply of personal protective equipment (PPE), such as masks, gloves, and gowns, and always ensure they are properly fitted and changed between patients. Keep sanitizers, disinfectants, hand creams, and lozenges on hand. Stock your home with over-the-counter medications, thermometers, and electrolyte solutions in case you or a loved one falls ill. Having these supplies ready allows you to focus on care without unnecessary stress.
Practice Exceptional Hand Hygiene
Hand hygiene is one of the most effective ways to prevent the spread of infection. Follow strict sanitation practices, washing your hands with soap and water for at least 20 seconds after each patient interaction and after touching shared surfaces. Remember, some viruses like norovirus are resistant to hand sanitizers, so soap and water are crucial. Avoid touching your face—especially your eyes, nose, and mouth—with unwashed hands. This simple habit can dramatically reduce your exposure to harmful pathogens.
Clean and Disinfect Workspaces
Shared spaces can harbor countless germs, making regular cleaning a must. Wipe down frequently touched surfaces such as desks, telephones, computer keyboards, and breakroom appliances daily. In common areas, pay attention to high-touch points like water fountain handles and microwave door handles. Keeping these areas clean helps minimize the risk of cross-contamination.
Stay Up to Date on Vaccinations
Vaccination remains one of the most effective tools in preventing the flu. Make sure your immunizations are current, including your annual flu shot, and encourage coworkers and patients to do the same. Vaccines not only protect you but also help reduce the spread of illness within your workplace and the broader community.
Boost Your Immune System
Your immune system is your strongest ally during flu season. Fuel your body with a nutritionally balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated by drinking about 2 liters of water daily and carrying a water bottle to sip throughout your shift. Prioritize healthy sleep habits, aiming for 7-9 hours per night to allow your body to recharge. Incorporate stress-reducing activities like deep breathing exercises, meditation, or yoga into your routine. Regular physical activity can also boost your immunity. Find a workout you enjoy to help you stay motivated.
Manage Your Workload Effectively
A well-organized workload can reduce stress and improve efficiency. Start by prioritizing patient care based on urgency and complexity, focusing on high-risk patients first. Bundle similar tasks together to save time and energy. For example, group medication rounds or paperwork sessions to streamline your day. Delegate non-critical tasks to coworkers when appropriate, allowing you to concentrate on providing the best possible care.
Address Stress and Fatigue
Prolonged stress and fatigue can weaken your immune system, leaving you more vulnerable to illness. Incorporate short self-care breaks into your day to recharge. Use these moments to practice deep breathing, stretch, or enjoy a brief moment of mindfulness. Make restful sleep a priority, even if it means adjusting your schedule. Create a calming bedtime routine to signal to your body that it’s time to rest.
Collaborate with Your Healthcare Team
Effective communication with your team is vital during flu season. Maintain open lines of communication with fellow nurses, physicians, and caregivers to ensure efficient workflows and minimize gaps in care. Share updates on patient conditions, supply needs, and any changes in protocol. A united team effort can make a significant difference in managing the demands of flu season.
If You’re Sick, Stay Home
As a nurse, it’s natural to want to push through illness, but it’s essential to prioritize your health and the safety of those around you. If you feel unwell, take the time to recover. Stay hydrated, treat aches and fever with over-the-counter medications, and rest as much as possible. Cover your mouth and nose when coughing or sneezing and run a humidifier to ease congestion. Remember to replace your toothbrush after recovering from an illness to avoid reinfection.
Flu Season Preparedness at Home
Don’t forget to prepare your household for flu season as well. Encourage family members to practice good hygiene and stay up to date on their vaccinations. Designate a sick room for anyone who becomes ill and establish a cleaning routine to keep the rest of your home germ-free. By creating a safe and clean environment at home, you’ll minimize the risk of spreading illness within your family.
Stay Positive
Flu season can be challenging, but maintaining a positive mindset can make a big difference. Focus on the small wins, like successfully preventing an illness or seeing a patient recover. Celebrate your hard work and dedication, knowing that your efforts are making a meaningful impact in the lives of your patients and community.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
On National First Responders Day, we honor the brave men and women who selflessly rush into danger when others flee, putting their lives on the line to protect and save. Whether battling fires, responding to medical emergencies, or maintaining order in the face of chaos, first responders serve with unmatched courage and skill. In the spirit of gratitude and admiration, we’ve gathered inspirational quotes to celebrate their heroism and offer encouragement to those who work tirelessly to keep our communities safe. Let these words serve as a tribute to their bravery and a reminder of the unwavering dedication they show every day.
On Heroism
“I’ve always seen first responders as unsung heroes and very special people because, when everyone else is running away from danger, they run into it.”
– Dwayne Johnson, actor
“Real heroes don’t wear capes. Real superheroes wear uniforms and badges and stethoscopes! Real superheroes are members of our military, law enforcement, and first responders. Pretend superheroes wear capes.”
– Dean Cain, actor
“How important it is for us to recognize and celebrate our heroes and she‑roes!”
– Maya Angelou, poet
“Next to creating a life, the finest thing a man can do is save one.”
– Abraham Lincoln, 16th President of the United States
“The hero is the man who lets no obstacle prevent him from pursuing the values he has chosen.”
– Andrew Bernstein, American philosopher
“Courage is being scared to death but saddling up anyway.”
– John Wayne, actor
On EMTs
“Even if we’re not saving lives, what we do matters. It matters in ways unnoticed by us, to people you may not even remember tomorrow…EMTs are privileged to play in life’s great game. Too many unlucky people watch the action thunder by, stuck at a desk, or watching it on television at home.”
– Kelly Grayson, pep talk published in Ambulance Drive Files
“I didn’t become an EMT to get a front-row seat to other people’s tragedies. I did it because I knew the world was bleeding and so was I, and somewhere inside I knew the only way to stop my own bleeding was to learn how to stop someone else’s.”
– Daniel José Older, New York Times best-selling author who worked as an EMT earlier in his career
On Police Officers
“The police officer who puts their life on the line with no superpowers, no X-Ray vision, no super-strength, no ability to fly, and above all no invulnerability to bullets, reveals far greater virtue than Superman — who is only a mere superhero.”
– Eliezer Yudkowsky, American writer
“Being a good police officer is one of the most difficult, dangerous, idealistic jobs in the world.”
– Thomas Hauser, writer
“Many of the best parts of America’s history would have been impossible without police. All the freedoms we enjoy — freedom of speech, freedom of worship, freedom from fear — sit on a foundation of public safety.”
– William Bratton, former New York City Police Commissioner
“When a man becomes a fireman his greatest act of bravery has been accomplished. What he does after that is all in the line of work.”
– Edward F. Croker, former New York City Fire Department Chief
“I can think of no more stirring symbol of man’s humanity to man than a fire engine.”
– Kurt Vonnegut, author
“All men are created equal, then a few become firemen.”
– Anonymous
On Nurses
“Save one life, you’re a hero. Save 100 lives, you’re a nurse.”
– Anonymous
“Our job as nurses is to cushion the sorrow and celebrate the job, every day, while we are ‘just doing our jobs.’”
– Christine Belle
“Not all angels have wings…some have scrubs.”
– Anonymous
“Nurses—one of the few blessings of being ill.”
– Sara Moss-Wolfe
On Caring
“There is no higher honor than to be given the responsibility to care for another human being.”
– Richard K. Schachern
“For me, I am driven by two main philosophies: know more today about the world than I knew yesterday and lessen the suffering of others. You’d be surprised how far that gets you.”
– Neil deGrasse Tyson, American astrophysicist and writer
“Dare to reach out your hand into the darkness, to pull another hand into the light.”
– Norman B. Rice, former mayor of Seattle
“To know even one life has breathed easier because you have lived. This is to have succeeded.”
– Ralph Waldo Emerson, poet
“You make a living by what you get, but you make a life by what you give.”
– Anonymous
“The best way to find yourself is to lose yourself in the service of others.”
– Mahatma Gandhi, social activist
“What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.”
– Albert Pike, American author and poet
At California Casualty, it’s our policy to do more for the people who give more. Educators. Firefighters. Law Enforcement. Nurses. We have been protecting our Community Heroes with top-notch home and auto insurance for over 100 years.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
The winter season is a season of joy, celebration, and togetherness for many of us. For first responders — police, firefighters, nurses, paramedics – this time of year looks very different.
Winter is the time when emergencies increase. Icy conditions cause accidents. There are more heart attacks in cold temperatures. House fires are more common. Thefts are too. All of this keeps first responders working hard, and often extra hours. That means they sacrifice time with their own families to keep us safe.
Here are some thoughtful ways to show appreciation to our local heroes this holiday season and throughout the year. Remember, the key is to express genuine gratitude and to make these gestures personal and heartfelt.
Deliver some holiday cheer.
Make or buy some food or treats. Drop off coffee for the morning shift. Include donuts or pastries. A soft pretzel or cookie tray is always fun, and a homemade hot meal goes a long way. You also can drop off gift cards to local restaurants. Include cash to cover delivery fees and tips.
Bring a basket.
It’s cold out there. Put together an appreciation basket that includes the things that will make life easier for first responders doing their jobs this winter. Consider hand warmers, ChapStick, hand lotion, cough drops or hard candy, tissue packs, hot cocoa packets, and tea bags. Discover some more ideas in our blog on a winter survival kit.
Send notes and pictures.
Encourage your family and friends, especially children, to create handmade thank-you cards expressing appreciation for the hard work of first responders. Collect these cards and deliver them to the local police station, fire department, or hospital. Don’t forget that a personal handwritten note by anyone of any age is always appreciated.
Share your gratitude.
Write a letter to your local newspaper, sharing a positive story about the service provided by first responders in your community. Use social media platforms to thank your local first responders. Your positive stories can inspire others to express their gratitude as well.
Host a community appreciation event.
Coordinate a community gathering or event to express gratitude. This could be a small ceremony, a casual get-together, or a potluck dinner where community members can interact with first responders in a relaxed setting.
Offer your skills or services.
If you have a skill or service that could benefit first responders, consider offering it as a token of appreciation. This could range from providing free maintenance services to organizing a free workshop on stress management or well-being.
Support first responder charities.
Contribute to charities or organizations that support the well-being of first responders. This could involve monetary donations, volunteering your time, or organizing a fundraising event to benefit these essential workers.
Collaborate with local businesses.
Partner with local businesses to offer discounts or special promotions for first responders, police, firefighters, and nurses. Not only does this show appreciation but it also supports local businesses.
Volunteer at the station.
Offer your time by volunteering at the local police station, firehouse, or hospital. This could involve helping with administrative tasks, organizing events, or simply being a supportive presence.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
If the winter months get you down, you’re not alone. Seasonal Affective Disorder (SAD) affects millions of people, and it’s more than just the winter blues. It can affect your mental and physical health.
Here’s what you need to know about SAD, including how to recognize signs and symptoms, some available treatments, and how to help those around you if you think they suffer from this condition.
What is SAD?
Seasonal Affective Disorder is a type of depression. It is more than feeling sad or unhappy, and it is not a condition that can be wished away. Symptoms start in the late fall and continue into the winter months. They are most severe during December, January, and February. Generally, SAD resolves itself during the light-filled days of spring. (There also is a form of summer SAD, thought to be caused by the heat, humidity, and allergies. Summer SAD is much less common.) SAD usually starts in adulthood. It is rare among people who are under age 20. It is more common among women than men.
What causes SAD?
The exact cause is not known, but it is thought that SAD is linked to reduced exposure to sunlight. Light stimulates the hormone, serotonin, in our brain which makes us feel happy. Increased darkness on the other hand prompts the brain to make more melatonin, causing sleepiness and reduced energy.
What are the signs of SAD?
SAD can affect how you feel, think, and behave. The symptoms are persistent and can be severe. While not every person experiences all the symptoms, here are some common ones for winter SAD.
Losing interest in activities: If the activities that usually interest you lose their appeal, that’s a symptom of a low mood or depression.
Low energy and sluggishness: You may find it difficult to muster the energy to do the most basic tasks. You might experience extreme fatigue.
Sleeping too much: You find yourself sleeping more than usual, and you have difficulty waking up. You may experience daytime drowsiness.
Appetite changes: You crave the mood and energy boosting comfort of carbs. However, overloading on carbs can lead to weight gain.
Difficulty concentrating: You may be unable to focus and have trouble thinking clearly.
Negative thinking: You may feel hopeless, worthless, or even suicidal. You might be anxious and irritable.
What are options for treatment?
Without treatment, SAD can last months. However, most people who seek help can see improvement in a matter of weeks. The symptoms of SAD may look like other mental health conditions, so it’s important to get a diagnosis. A doctor or mental health professional can diagnose SAD and offer options for treatment. Treatments may include:
Light therapy: This involves sitting in front of a special light in a lightbox or panel for a specific amount of time each day.
Sunlight exposure: Spending more time outside during daylight hours can help. Consider a daily walk or outdoor exercise.
Psychotherapy: Talk therapy can help you to understand SAD and manage its symptoms from anxiety to depression.
Medications: ln some cases, antidepressants may be prescribed to correct the chemical imbalance caused by SAD.
Here are some ways to help prevent SAD.
You can take steps to prepare for winter SAD, which may help to reduce its effects.
It may be tempting to go into hibernation mode when it starts to become dark early. However, that can perpetuate the feelings of depression. Instead, plan activities to stay social. This will help to boost your mood.
Exercise regularly. If you can exercise in the sunlight, that’s a double boost.
Eat a healthy balanced diet. If you’re tempted by carbs for a quick energy boost, go for complex carbohydrates instead. For example, choose whole grain breads and fruits over sweets and chips.
Maintain a consistent sleep routine. Avoid excessive amounts of caffeine and alcohol, especially before bed.
Finally, seek professional help if your symptoms persist. SAD is treatable, and fortunately, does not last forever.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It’s time to stop and reflect on the good that is around us. Starting each day with an inspiring message of gratitude not only sets the tone for positivity, it also benefits you in numerous ways. Being thankful increases feelings of happiness and optimism. Gratitude fosters positive self-esteem and improves relationships. It helps to reduce stress.
Embrace the power of gratitude with these inspiring quotes.
“There are always flowers for those who want to see them.” – Henri Matisse
“If you want to find happiness, find gratitude.” – Steve Maraboli
“Enjoy the little things for one day you may look back and realize they were the big things.” – Robert Brault
“Some people are always grumbling because roses have thorns; I am thankful that thorns have roses.” – Alphonse Karr
“Gratitude can transform common days into thanksgivings, turn routine jobs into joy, and change ordinary opportunities into blessings.” – William Arthur Ward
“Let us be grateful to people who make us happy; they are the charming gardeners who make our souls blossom.” – Marcel Proust
“Gratitude turns what we have into enough.” – Aesop
“The more grateful I am, the more beauty I see.” – Special Olympics CEO Mary Davis
“An attitude of gratitude brings great things.” – Yogi Bhajan
“The single greatest thing you can do to change your life today would be to start being grateful for what you have right now.” – Oprah Winfrey
“Remember that what you now have was once among the things that you had hoped for.” – Epicurus
“Sometimes we should express our gratitude for the small and simple things like the scent of the rain, the taste of your favorite food, or the sound of a loved one’s voice.” – Joseph B. Wirthlin
“This is a wonderful day. I have never seen this one before.” – Maya Angelou
“We must find time to stop and thank the people who make a difference in our lives.” – John F. Kennedy
“We often take for granted the very things that most deserve our gratitude.” – Cynthia Ozick
“Learn to be thankful for what you already have, while you pursue all that you want.” – Jim Rohn
“Gratitude sweetens even the smallest moments.” – Anonymous
“All that we behold is full of blessings.” – William Wordsworth
“Among the things you can give and still keep are your word, a smile, and a grateful heart.” – Zig Ziglar
“The more you are thankful, the more you attract things to be thankful for.” – Walt Whitman
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
