Overcoming health and fitness obstacles as a shift worker- With Coach Mikayla

While many of us are practising social distancing and self-isolation, not everyone has an opportunity to do so. These include medical professionals battling the COVID-19 outbreak on the frontline and those providing essential community services.

Here are some handy tips and tricks from one of our members, Montanna, a Registered Nurse who has experienced firsthand the challenges of juggling shift work and fitness:

“Registered Nursing is tough, emotionally and physically, but keeping fit and healthy makes it all that much easier! I have been training at Maine Fitness for 2 years and I see the key to success as being organised and planning ahead! At the beginning of each week I plan what days and times I’m going to train and schedule them in my diary. I’m also quite calculated in terms of the type of session I do, e.g. I don’t plan to do leg day after night shift as I am usually quite fatigued, dehydrated and less motivated. Keeping active, especially after night shift, is so important for both my physical and mental health. In terms of my nutrition, again, I PLAN AHEAD! I plan what meals I’m going to have, pre enter them into myfitnesspal and prep them, ready to grab out of the fridge! I also try to stick to my main meals e.g. breaky, lunch and dinner, as often in my industry this could be at varying times. This is incredibly important as it helps keep my energy levels up and sustains my alertness. My final tip is at the end of a late or big shift when I’m craving sugary or takeaway foods, I always have a protein bar or piece of fruit to snack on, on the way home.”

Along with Montanna, many shift workers find it difficult to adhere to their health and fitness goals. From long shifts to inconsistent hours, there are so many factors that can make one feel tired and unmotivated.

The reason why shift work is so hard is because it goes against many biological mechanisms and requires alot of effort to adapt to. Some common challenges include:

-Disrupted biological clock

-Increased stress levels

-Gastrointestinal issues

-Fatigue

These are just some of the challenges shift workers face, however, that does not mean achieving your fitness goals is impossible while working long hours at odd times. With so many factors going against you, the only way you can overcome these obstacles is to be prepared. Remember: if you’re failing to prepare, you are actually preparing to fail.

Below are some tips on managing your exercise schedule and nutrition as a shift worker.

-Nutrition

• Meal prep can be a life saver, otherwise you may find yourself stuck with canteen options, which are often expensive and may not be the best for you.

• If you don’t have time or energy to meal prep, consider a meal delivery service.

• Try fitting in your meals whenever you can, even if you’re not necessarily super hungry. If your schedule is inconsistent, your body clock may not have the time to adjust to its hunger cues, but that doesn’t mean that your body doesn’t need nourishment.

-Training

• Flexibility is what you need to embrace, along with creating a routine where possible.

• Working in your rest days and training days around your work schedule is a good habit to get into.

When it comes to juggling fitness goals and shift work, something to acknowledge is that your routine probably won’t be perfect. But that’s ok, making an effort to make it work is what really matters!