Fitness for Nurses: Training and Eating Around 12-Hour Shifts

Nursing and care work is physical: lifting, bending, long hours on your feet. Strength training isn't one more burden – it's what makes the job easier on your back and legs.

Written by Velion Physique, personal trainer with five training licences including Back Training (A), coaching since 2019.

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Training: short and on days off

• 2 sessions a week on days off are enough to get stronger.
• Focus: legs, glutes, back and core – the muscles you use for lifting.
• After long shifts: walking or mobility instead of hard training.

The 30-minute session

1. Goblet squat – 3 × 10
2. Romanian deadlift – 3 × 10
3. One-arm row – 3 × 10 per side
4. Glute bridge – 3 × 12
5. Side plank – 2 × 20–30 s per side
6. Dead bug – 2 × 6 per side

Food for a 12-hour shift

• Big meal before the shift, two small ones during it.
• Protein that works cold: skyr, eggs, chicken-rice boxes, wraps.
• A water bottle you actually refill.

Full system: meal prep for shift workers · night-shift snacks.

More: training on shift work · lower back exercises · losing weight on shift work.

General information, not medical advice. With back pain, an injury or ongoing exhaustion, talk to your doctor or occupational health service. Follow your employer's manual handling guidance at work.

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