After walking miles on a ward, the last thing many nurses want is a workout. But nursing is physically demanding, and regular exercise protects your back, improves sleep, lowers stress and reduces long-term health risks linked to shift work. The key is a plan that fits your rota.
How much exercise do adults need?
The WHO recommends that adults do:
- At least 150–300 minutes of moderate aerobic activity a week (or 75–150 minutes of vigorous activity), and
- Muscle-strengthening activities on 2 or more days a week.
Walking on shift counts as activity, but it doesn’t replace strength training or cardio that raises your heart rate.
A realistic weekly plan for a 3 × 12-hour shift pattern
| Day | Activity |
|---|---|
| Shift day 1 | Rest, or 5 minutes of stretching after work |
| Shift day 2 | Rest, gentle stretching |
| Shift day 3 | Rest |
| Day off 1 | Recovery: 20–30 minute walk and stretching |
| Day off 2 | Strength workout (20–30 minutes) |
| Day off 3 | Cardio: brisk walk, cycling, dancing or swimming (30–45 minutes) |
| Day off 4 | Strength workout plus a short walk |
Adjust for your rota. The goal is consistency, not perfection.
A 10-minute home workout (no equipment)
Do each exercise for 40 seconds, rest 20 seconds, and repeat the circuit twice.
- Squats (or sit-to-stand from a chair)
- Wall or knee press-ups
- Glute bridges
- Bird dogs (on hands and knees, extend opposite arm and leg)
- Plank (on knees if needed)
Back care: strength moves that protect nurses
Back pain is common in nursing because of moving patients, bending and long hours standing. A strong core and hips help.
- Glute bridges: strengthen hips and lower back.
- Bird dogs and dead bugs: build core stability.
- Side planks: strengthen the sides of the trunk.
- Hip hinge practice: learn to bend from the hips with a straight back.
At work, always use moving and handling equipment and follow training. Ask for help rather than lifting alone.
Exercise and night shifts
- Avoid intense exercise right before trying to sleep after a night shift; it can make it harder to fall asleep.
- Light activity, such as a short walk in daylight, on your first day off helps reset your body clock.
- If you exercise before a night shift, do it in the afternoon after your nap.
- Prioritise sleep. Exercise doesn’t replace rest.
Fuel and hydration
- Eat regular, balanced meals; plan shift snacks with protein and fibre.
- Stay hydrated. See our guide on how much water you need a day.
- Limit energy drinks and excessive caffeine, especially late in a night shift.
Staying motivated
- Exercise with a colleague or partner.
- Track progress with a simple calendar.
- Choose activities you enjoy: dancing, football, swimming or walking with music.
- Remember why it matters: more energy, less pain and better mood.
If you have a health condition, are pregnant or have back pain, check with a health professional before starting a new exercise programme.