3 Easy Tips to Burn Calories on your Nursing Shift

Author: James Reynolds, CEO BeneFIT Medical Apparel


IF you work in the medical industry you know the struggles when it comes to trying to juggle a hectic work schedule while also staying in shape. Often you spend 12 hours a day taking care of others needs which leaves little to no time for your own. Which is why although you are highly educated on how to be healthy you have no time or energy to practice your knowledge.

Most people think you need to go to the gym for an hour or two straight to have results when it comes to staying in shape. Sure, this works but if you do multiple little things throughout the day rather than all at once it also works and adds up. Compare it to building a house: You go and lay 1000 bricks all at once and your house is done, OR you lay 50 bricks here, 50 bricks there, and at the end of the day you end up with 1000 bricks and your house is done. The house still gets done, the work is just spread out.

So let’s lay some bricks and Build a House.

Here are 3 quick and easy workouts to lay some bricks:

  1. Take the Stairs. Hospitals are tall, really tall. Which is why there is a good chance you encounter an elevator multiple times a day that teleports you to your destination floor. You may have heard of rumors or myths of something called “the stairs” which is an alternate pathway to your destination. Well, the rumors are true! And they aren’t just in case of a fire either! Sure, the stairs may take a few extra minutes out of your day or leave you out of breath after 10 flights but they are a quick and simple way to burn some extra calories throughout the day. I’m not saying go sprint the stairs like a high school football player on bleachers but a few brisk walks up and down them a day could bring you down a pant size or two without even noticing.

  2. Air Squats. Nurses stand quite a bit, and by that I mean they pretty much never sit down. Which is why they need killer quads and glutes to support all of this standing. This is why Air Squats is an ideal workout to do throughout your shift to burn that vending machine food off or build some sweet leg curves. An easy way to monitor it is to get an accountability partner you work with on shift and each agree to knock out 20-50 every hour. Normally your crotch would split in your scrubs but with our Athletically Designed scrubs they will stretch with your bending! This will only take like 1-5 minutes each time you do it but at the end of the day you will be ready for your first IFBB bikini fitness show. Okay maybe not that but it still all adds up!

  3. Lunges down the Hallway. You know that one patient that calls you every 5 minutes? Go ahead and take your time lunging down the hallway for their “emergency”. DO NOT actually do that! But maybe after you answer their call and meet their needs you can do a few lunges on your way back down the hall? It doesn’t have to be a ton, just 10 or so every time can add up to quite a bit of lunges at the end of your shift. Then when your friends ask you, “Why do you always skip leg day, brah?” you can tell them you are a hallway lunger! Our athletic scrubs are inspired after workout gear which is why they are designed to perform these types of movements. Your legs contain some of the biggest muscles in the body which is why working them uses the most energy and in turn burns the most calories.


    As you can see all three of these seem fairly simple and ineffective but if you are consistent with them they can add up to produce some awesome results. Living a healthy lifestyle isn’t a sprint but instead a marathon and sometimes slow and steady wins the race! These small steps can lead to a healthier state of mind and keep you fit throughout your shift!


    How do YOU BeneFIT?!