Nurses are some of the busiest people on the planet but luckily, there are 5 minute workout exercises to help you reach your daily exercise quota. You might think you’re already getting enough exercise simply by working your shift. However, nurses commonly do stop and go walking which doesn’t really qualify as sustained aerobic activity.
More reasons why nurses still need to exercise:
- Nurses can benefit from targeted exercises to avoid common nurse injuries like back, knee, or foot injuries
- Quick stretching exercises before and after work will keep the body limber and supple and less prone to injury
- Exercising builds body strength and power that is often a necessity for nurses (like lifting patients)
- Regular exercise helps manage stress and emotional health
- Last but not least, you get “happy hormones” or endorphins from exercise
If more arduous sports like hiking or boxing might be out of the question for you, everybody surely has at least 5 minutes worth of free time in a day.
We’ve listed the most popular 5 minute workout exercises from Pinterest for you. To see the original pin, simply click on the title of the workout you want to know more about.
1. 5 Minute Plank Workout
Planks are one of the best workouts for nurses. They strengthen all core muscles including the rectus abdominus , transverse abdominus, internal and external obliques, hips, and back. If you want a flat stomach (six-packs for guys) and strong core muscles, this 5 minute workout is great for you.
2. 5 Minute Pilates Abs
This Pilates workout will strengthen your core, including your abdominal muscles, back muscles and the muscles around the pelvis. The leg raises and leg stretches will develop your flexibility while the back extensions will strengthen your back muscles. These will overall help you become stronger and more stable in lifting heavy equipment and patients.
All you need to do this Pilates workout is a mat and you’re ready to go.
3. 5 Minute No Equipment Full Body Wake Up Workout
We like no-equipment exercises because there is no need buy expensive equipment or enroll at a gym. You can exercise anytime and anywhere with the help of your body weight.
The burpees, mountain climbers, and pushups will build strength in your arms, legs, back, and abs while the jumping exercises will jumpstart your metabolism and circulation. This exercise is perfect for a wake up workout.
Also Read: 10 Best Exercise Routines To Make You A Better Nurse
4. 5 Minutes To Leaner Legs
Did you know that you can have leaner legs with just 5 minutes of exercise everyday? Check out the pin below for a quick guide.
If you are new to exercising regularly, expect some soreness in your leg muscles a day after this workout. As you progress, the soreness will go away, and you’ll slowly find this workout getting easier and easier by the day.
5. 5 Minutes to Toned Arms
Say goodbye to flabby arms! If you envy the toned arms of athletes or regular gym-goers, then this quick workout is for you. All you need to do is invest 5 minutes every day till you get the desired results.
6. 5 Minute Tabata Workout
Tabata workouts are popular because they are short yet high intensity. Because they are high intensity, they are a great exercise for burning calories and losing weight.
This particular workout calls for 20 seconds of work and 10 seconds of rest. For example, do 20 seconds of burpees followed by 10 seconds of rest. Then, 20 seconds of jumping jacks and 10 seconds of rest. And so on. Don’t rest for longer because you want your heart rate and metabolism cranked up.
Also Read: Best Diet for Nurses: 8 Nutrition Tips For A Healthier You
7. 5 Minute Flexibility Routine
When you need some rest from power workouts, try this flexibility routine to add variety to your week.
Studies show that the incidence of injury decreases when people include flexibility workouts in their regimen due to the enhanced ability to move unimpeded through a wider range of movement. Apart from making you more in tune with your body, it is also a form of active relaxation for mental and physical recovery if you do the movements mindfully.
8. 5 Minute Routine for Strong, Slim Arms
If you’ve done yoga before, these poses shouldn’t be new to you. Build much-needed upper body strength with downward dog, sideplank, chaturanga, and upward dog.
9. 5 Minute Pre-Cardio AB Workout
Wouldn’t it be lovely to do a 5 minute workout by the beach? Well, you might have to take a rain check on the beach but you can definitely do this short workout anywhere.
Do these moves before a full cardio workout, but if you don’t have the time and need to run out the door, just do each move for one minute each.
10. 5 Minute Morning Yoga Routine
Need a more gentle wake-me-upper? If you’re not in the mood for a power workout (like #3 of our list), then you might prefer something with more flow.
Also Read: 10 Healthiest Breakfast Ideas for Busy Nurses
Because of the shortened duration, most if not all of these exercises are high intensity. High intensity workouts offer maximum benefit with the least amount of time. Because your body is working hard to keep up, your heart pumps faster and your metabolism jumps. The good news? Your metabolism stays at that high even AFTER your workout thus helping you maintain or lose weight
Still, if you have the opportunity for longer workouts or exercise activities like full marathons, take the opportunity. Exercising is a long-term investment towards your continued sanity and mental and physical health.
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