I worked as an orderly in a hospital for four years, and my mum was a nurse too, so I understand the shift thing and how tiring it is being on your feet and lifting patients all day is. Not fun! While I worked at the hospital, I started a fitness program and managed to stick with it for a couple of years - I really found that getting exercise made me have waaaay more energy to get through the day and I needed less sleep on my off days. It's hard to find the time to do any proper exercise at first, but if you squeeze in five or ten minutes here and there a few times a day it'll get you started and you'll eventually have the time and energy to fit in more.
At work:
Instead of taking the elevator, head for the stairs.
Does your Occupational Health department have any fitness at work programs? There may be fitness classes on site during your lunch period. Or go speed walking around the block.
Some hospitals allow staff to use the physio pool during off hours (getting rare these days because of liability issues).
At home:
Do you watch the news or other TV show? Get an elliptical or stationary bike you can use while you're watching (they're quiet so you won't disturb neighbours at night and you can hear the TV). Get some hand held weights and use those while sitting or standing in front of the TV.
Even if you can't fit in any exercising on work days, doing some exercise on your off days is way better than getting no exercise - after a few weeks, you'll find you have more energy anyway and that will make it easier to fit in a few more minutes here and there. Don't worry about doing 30-60 minutes at a time - fit in what you can, when you can and it'll add up eventually.
And take another hard and critical look at your diet. I have always eaten a very healthy diet, but that didn't keep the weight off as I was eating too much of it.
There are also always a lot more hidden calories in what you're eating then you think - sugar or cream in coffee, mayo or butter on a sandwich, a beer or a glass of wine can also sneak up on your waist, nuts and dried fruit are healthy but FULL of calories, etc... Write down *everything* you eat and how much, and you'll see where you can cut out a hundred or more calories every day.
BP
What exercises are best for those with little time?
I'm new to 3FC and am in need of some guidance. I work nights as a nurse in a very busy ICU. Needless to say, by the time I get home, I'm extremely tired and go to bed immediately. I work three 12 hour shifts a week, and I usually end up sleeping the day before and the day after I get off of work. I'm looking for some exercises that will burn fat (of course!) and promote toning. I already have the muscle, it's just burried under fat! My problem area is mainly my middle section. My diet isn't really a problem. If there are some intense and/or very effective exercises that I could squeeze in before bed or on my days off that you can share with me, I'd appreciate it so very much!
