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.
We’ve got a winner! Melanie Guilbeau, who’s a critical care trauma nurse in Walnut Creek, CA is the winner of our $200 Valentine’s Day gift card. While we ran the contest straight through to the big day, we’re hoping Melanie can use the card for something great!
We heard a lot of good options on our Facebook Page – and we’re hoping Melanie will come by and tell us how she spent hers!
