Post # 1
I need advice from people who work 12 hour shifts and workout on a regular basis. I recently started working 12 hour shifts (which often turn into 13) and it is killing my excersize schedule. I keep telling myself that i will workout after work, but it is not working out.
After a long day on my feet I cant will myself to do anything other than sit on the couch for an hour before i crawl into bed. Getting up early to work out does not seem like it will work because I already get up at 5am to go to work.
Working out on my days off is not enough because I work 4-6 days a week. Is anyone else in my situation? What works for you if you work 12 hoir shifts?
Post # 3
Is working out at lunch an option?
Post # 4
@Vanilla-latte: I don’t personally work 12 hour shifts, but my FSIL does, and she actually just lost all of her baby weight plus some working out six days per week, so I’m assuming she has to work out on the days she works! She physically signs up for classes (spinning I think) that start before her shift starts (so yes, 5 AM LOL). That way she feels obligated to go rather than sleeping an extra hour or two.
Post # 5
No, I usually dont get a lunch. Im lucky if I have 10 minutes to cram some food in my mouth.
Post # 6
Can you add little ways to add more movement during the day, like taking the stairs, or walking while you are on the phone. Do you have a desk job, or are you on your feet all the time?
Post # 7
I used to work 12 hour shifts 4 days a week and I ran 4 miles a day. There was no trick to it – I’d just make myself eat a quick dinner and go out for a run after work. I think daily work outs are easier to adapt to because you just accept that working out is as much a part of your day as brushing your teeth or changing your undies. You don’t have the same inclination to fall into the pattern of convincing yourself that you can switch today’s “on day” with tomorrow’s “off day”, or you’ll skip today but run twice as far tomorrow, etc. etc.
Nowadays I work and am in school, and a 1 hour 4 mile run is just too much for me. But running 2 miles in 20 minutes a day instead has not noticeably changed how I look or feel – maybe 1 extra pound in the tummy?
Basically, if you have time to watch TV for 20 minutes after work, you have time for a 20 minute jog. And even 10-15 minutes of fast walking is way better than nothing! The secret is just to force yourself out the door. That is the hardest part.
Post # 8
I’m not a big worker outer, but I do work 12s….my advice to you would be to either find as much time to move at work as possible…always take the stairs…do laps around the department when there’s nothing to do…or, rest as much as you can at work so you have the energy to work out…sit every chance you get….I’ve been in the ER since I was 18…it can be done….also remember that working out one day a week on your day off is better then not at all! The girls I work with who do work out always go on their work days so that they have nothing to do with work on their days off…(my hosp. Has a huge gym)
Post # 9
I work 13 hour shifts and work out every day, usually for about an hour after work, and then I eat, shower and go to bed. You just have to force yourself to give up the TV time for exercise time. It sucks sometimes but you just have to do it. Eventually it will become routine.
One small trick I can think of is to prepare your suppers in advance so that you just have to heat them up on work days. I precook and freeze meals on my days off so I don’t spend any time cooking when I’m on shift. It’s a major time saver, and keeps me eating healthy.
Post # 10
I do 12hr shifts, but also have almost an hour commute on both ends. So after a 14hr work days I don’t go to the gym. I will go to the gym on my day off to switch over to nights (3 days, 24hrs off, 3 nights, then 6 days off is my shift). Then go on my days off instead.
My FI does hit the gym some days though. Not super regularily when working. We just try to go on days off. Or he wakes up an hour earlier on nights in order to go to the gym. Sometimes goes to the gym when we get home from work. In order to make time he premakes about 3 days worth of meals and has them in containers ready for the next work day.
A few people I work with do go before work (but we are talking between 3-3:30am to go to the gym before work).
Post # 11
@Vanilla-latte: I don’t work 12hour shifts, so I’m not sure how useful my advice will be, but what about finding a workout buddy.. even better if it’s someone you work with. If you commit to going to x class with so-and-so on wednesdays then it’s way more likley to happen.
I also recommend that 7 minute workout app. Doing a few rounds of this takes 20 minutes and is a pretty effective calroiei burner, plus you can do it in your own home.
Post # 12
- Wedding: October 2014 - Savannah, GA
Before I was a nurse, I worked out every day, sometimes twice a day. When I started to work 12 hour night shifts at a hospital, I gained about 20 lbs in two years. I was just so physically and emotionally exhausted after a 12 hour shift I couldn’t imagine working out. I did try working out on my days off, but they definitely don’t offer classes at 1 am for night shift people. It was really, really rough. I decided to switch to an office position in order to be physically and emotionally healthier. Now I workout every day.
I know that doesn’t help much, but know you’re not alone. Hopefully you’re able to find something that works for you. I truely know how hard it is.
Post # 13
Thanks for all the ideas and responses. I am a nurse, so i am already on my feet all day. I know everyone is right, I dont have an excuse. I do sit on my but for a hour when I come home. I am so stressed and need to unwind when I get home, I dont think I can give up my evenings.
I am just going to force myself to get up even earlier in the mornings. I am going to start with every other day untill my body can handle everyday. Thanks for the encouragment!
Post # 13
I drive a dump truck, and lately I’ve been working 13-14hrs 7 days a week. The only way I’ve been able to go to the gym is if I take my gym stuff and stop on my way home. If I get home, I’m not leaving again.
Post # 14
I would keep your workouts light during your work days (since you’ve already been on your feet and are probably exhausted), and go hard on your days off. I do something somewhat similar for my half marathon training – 3-4 mile runs 4ish times a week during the workweek, and a longer run during the weekend.
Post # 15
Vanilla-latte: Try workout programs designed to be completed in 20-30 minutes. I work 10 hours with a 45 minute commute each way and I have started doing the P90X3 program. I find that because it is only half an hour workout, I will do it half an hour after I get home. This gives me enough time to cook, shower and indulge in some bedtime reading before I sleep. On days when I am too tired to jump around, I do half an hour of gentle yoga. If you do this daily, you will find that you will not need to spend heaps of time working out.