10 Best Exercise Routines to Make You a Better Nurse

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best exercise for nurses

As nurses, we consider our body as an investment. After all, we won’t be able to care for our patients and meet the demands of our work if we are too unfit.

Luckily, there are simple exercises that nurses can try to become an efficient and reliable members of the healthcare team.

Also Read: 8 Easy  Weight Loss Tips for Busy Nurses

Here are 10 of the best exercise routines that will help boost your flexibility, strength and endurance, as well as prevent back injury and make you a better nurse:

 

 

1. Deep Breathing.

Deep breathing reduces stress and helps you calm down and relax. It will also increase energy while decreasing tension. There are a number of ways to perform deep breathing exercises, and you can always choose to practice them anytime—even while at work!

 

2. Planking.

plank exercise for nurses

Usually done for 15 seconds, 30 seconds, a minute or more, this exercise can help strengthen your core.

Start in a push-up position with the back straight. Gradually lower your forearms to the ground so that both elbows and fists are flat on the floor. Remember to keep your body straight while doing this exercise. Think of this while you’re at it: You are a beautiful plank!

 

3.  Squats.

This exercise strengthens not only your legs but also your whole body as well. It even increases your flexibility too! By increasing strength in your knees and hips, it also reduces your chance of injury.

Stand with your feet slightly apart from each other and wider than your hips, while your toes are pointed slightly outward. Keep your body tight and your back straight while doing this exercise.

 

4. Calf Raises.

calf raises
Via filledfitness.com

This simple exercise not only increases your strength, but also your flexibility, especially in your calves.

The simplest way to do this exercise is to stand up straight while holding onto something like a wall or a chair for balance. Lift your leg as high as you can onto your toes, hold it for a few seconds, and then lower your heels down.

 

5. Lunges.

Strengthening your legs and back by using your body weight is one of the main objectives of this exercise. Start by standing with your feet spaced under your hips. Put your one foot forward, making sure that you keep your legs aligned and the other knee almost facing the floor. For best results, tighten your abs all throughout the exercise.

 

6. Hamstring Curls.

hamstring curls
Via www.fitbie.com

As a nurse, you have to take care of your legs by doing exercises that will strengthen them. Hamstring curls is done by standing next to a wall or a chair for support and by lifting one foot toward your rear. Hold this position for three to four seconds before repeating it on the other leg.

 

7. Plié Squat.

To ensure that your lower body gets enough exercise, you need to try this ballet-inspired routine. They are basically squats done with toes facing outwards and the bottom tucked under. Slowly lower your body and rise back up, tightening your buttocks area the whole time.

 

8. Seated Butt Clenches.

butt clench exercise for nurses
Via www.netfit.co.uk

This very simple exercise—which you can do while sitting—helps strengthen your butt as well as your core muscles. All you have to do is pull in your butt muscles, followed by your kegel muscles, and hold this position for about five seconds!

 

9. Shoulder Shrugs.

No, this is not only for teenage kids who don’t want to do what they are asked to do. This exercise actually helps develop the muscles in your upper extremities and is usually done with the help of a dumbbell or a barbell.

To do this, stand upright with your hands about shoulder width apart. Simply raise your shoulders as high as possible, and then slowly lower them while not bending your elbows.

 

10.  Stretching.

stretching exercises

Start and end every activity with some stretching exercises. This will prepare your bones and muscles for whatever you are going to do. Stretch your arms and legs every morning before starting your day. Make this a daily routine and you will notice the difference in just a matter of days!

 

Your Turn!

What exercise routines do you do every day? Share them with us!

 

About the Author: Mary Elizabeth Velarmino Francisco earned her Bachelor of Science in Nursing Degree from the Ateneo de Zamboanga University, Philippines. She is always happy to share her passion for writing and blogging. With coffee running through her veins, she enthusiastically battles each day, one article at a time.