Wellness Wednesday – Strategies for the Physically Inactive Shift Worker

Even small increases in your activity level can boost your overall well-being

By Hannah Flahr, Regulate The Responder  

Shift work is characterized as work outside the period of 9 a.m.–5 p.m. The variability of shift work can cause disruptions in homeostasis (a state of balance), leading to adverse health outcomes. High blood pressure, sleep disturbances and unfavorable changes in body composition are common repercussions associated with shift work. 

It has been well documented that physical activity can mitigate some of the adverse health effects of shift work. Despite the evidence, many shift workers fail to achieve the recommended physical activity guidelines (150 minutes of moderate-to-vigorous aerobic physical activity per week). Fatigue and lack of time are reported as the primary barriers to participating in physical activity, along with lack of access and lack of motivation. 

Fortunately, evidence suggests that even small increases in physical activity levels can improve sleep, elevate mood and lower blood pressure. If you’re looking to incorporate more physical activity into your week, try implementing one of these strategies shared by fellow shift workers:

Timing | Make a Routine

Exercise right before, during or after a shift. Many shift workers report that building their physical activity habit around their work schedule makes them more likely to adhere to their physical activity goals.

Ex: Firefighter goes for a 5km walk/run before every night shift.

Accountability | Get a Partner

Get a coach, workout partner or register yourself for a group class.

People are less likely to cancel plans when they feel responsible to someone else. Making plans with someone creates a layer of accountability and instills a deeper level of commitment to the desired behavior.

Ex: Firefighter who works rotational shift work books into a group fitness class with a friend two times per week.

Accessibility | Make it Easy

Become a member of a 24-hour gym, consider online on-demand classes or do activities that require minimal equipment, such as walking, running or yoga. 

Choose an uncomplicated activity. The less effort and decision-making required, the easier it is to commit to the regimen. 

Ex: Firefighter completes a 20-minute online on-demand bootcamp class at home twice per week.

Preparation | Set Yourself Up for Success

Prior preparation prevents poor performance. Set up for success by packing physical activity gear. Leave a yoga mat in the car, bring your running shoes to work, and/or have a change of clothes on standby. Remove any opportunity for excuses.

Ex: Firefighter leaves running shoes in locker for pickleball at the station.

Small Change, Big Impact 

Shift workers are faced with unique barriers to participating in physical activity. It is important to find relevant ways to increase physical activity to prevent adverse health effects. If you’re feeling stagnant, try implementing one of these strategies to increase your weekly physical activity levels. Even subtle increases can improve your overall well-being.