Active Lifestyle
Nursing is often seen as one of the most physically demanding jobs in healthcare, and for good reason. Nurses spend their days (and nights) on their feet, helping patients, lifting equipment, and constantly moving from one task to the next.
But with such an active role, does being a nurse actually keep you fit?
Yes, nursing keeps you active—but the real key to staying fit as a nurse involves a balance between the physical demands of the job and intentional, targeted exercises that support your body. While nursing certainly involves a lot of physical activity, it’s important to know how it affects your overall health to maximize your fitness and mental well-being.
Let’s explore how nursing contributes to fitness and how you can stay healthy both on and off the clock.
How Nursing Helps Build Muscle
A nursing career might not replace a gym workout, but let’s be honest—it keeps you moving in ways that can build muscle and keep you strong. Here’s how your everyday nursing duties can help you get more muscular:
Lifting Patients and Equipment
Lifting is a big part of a nurse’s daily routine.
Whether you’re helping a patient out of bed or moving medical equipment, you're constantly using your strength, especially in your legs and arms. These repeated movements engage your muscles and can contribute to muscle growth over time.
But, and this is important—always make sure you’re using proper lifting techniques to avoid injury. We’ll dive into that a bit more later!
Walking & Standing for Long Periods
You know how much walking and standing comes with the job, right?
Between making rounds and running from one patient room to the next, it’s like you're on your feet nonstop. While it may not feel like exercise, all that movement burns calories and tones your muscles—especially in your legs, core, and arms.
In fact, nurses can log thousands of steps each day, which contributes to their overall physical activity level. It’s like being in a low-intensity workout class for hours!
Squatting, Bending & Reaching
Nurses don’t just walk or stand. They also frequently squat, bend, and reach to assist patients, gather supplies, or manage equipment. These movements might seem minor, but they help build flexibility and engage muscles in your lower body.
Repeatedly squatting and bending strengthens your thighs, hips, and glutes, while reaching and extending your arms can improve mobility and tone your upper body. Because of this, it is important to wear active men’s and women's scrubs that have the stretch to accommodate all body movements.
Balancing Mental and Physical Health for Optimal Fitness
While nursing certainly keeps you physically active, it’s just as important to focus on your mental well-being. Nurse burnout can take a toll on your energy levels, making it harder to stay fit. That’s why finding the right balance between mental and physical health is so important for staying in shape as a healthy nurse.
Maintaining Mental Health
Your mental health and physical fitness go hand in hand. When you’re mentally exhausted or stressed, it’s harder to find the energy to stay active, even with a physically demanding job. That’s why taking care of your emotional and mental well-being is crucial.
By incorporating stress-relief practices into your routine—like breathing techniques, mindfulness practices, or yoga for nurses—you can reduce burnout and improve your overall stamina.
Doing regular mental health check-ins is another great way to stay balanced and ready to handle whatever the day throws at you.
Incorporating Short Mental Health Breaks
We get it—finding time for yourself during a busy shift can feel impossible. But even short mental health breaks can make a huge difference.
Taking five minutes to step outside for fresh air, do a few deep breathing exercises, or even just stretch can help reset your mind and body. These small moments of self-care for nurses help reduce stress, keep you focused, and recharge your energy so you can stay active throughout the day.
Daily Activities That Can Help Build Muscle as a Nurse
While nursing itself involves plenty of physical activity, there are small adjustments you can make to maximize your fitness on the job. Incorporating these habits into your routine can help build muscle and improve your overall health.
1. Taking the Stairs
It’s tempting to take the elevator during a long shift, but opting for the stairs is a great way to build leg muscles and get your heart rate up. Climbing stairs engages your thighs, calves, and glutes, and it can serve as a quick cardio boost during your day. Even taking the stairs a few times during your shift can make a big difference over time.
2. Using Proper Lifting Techniques
One of the most important aspects of staying fit as a nurse practitioner is learning how to lift properly. When you’re helping a patient out of bed or moving heavy equipment, it’s essential to use your legs and core muscles, not your back. Squat down, keep your back straight, and use the power of your legs to lift, avoiding strain on your spine. This not only prevents injury but also strengthens your leg and core muscles.
3. Stretching and Mobility Exercises
Before and after a shift, take a few minutes to stretch. Stretching helps improve your flexibility, reduce muscle tension, and prevent injuries. Focus on areas that feel tight after a shift—like your legs, back, and shoulders. Simple stretches, like forward bends or shoulder rolls, can make a huge difference in how your body feels at the end of the day.
4. Post-Shift Workouts
If you have the energy after your shift, consider doing a short workout at home to complement the physical demands of nursing. Bodyweight exercises like push-ups, squats, and lunges can help build muscle and improve strength. These exercises don’t require any equipment and can be done in 10-15 minutes, making them a quick and effective way to stay fit.
Ready to upgrade your workwear? Check out these Infinity scrubs that will perfectly suit your active, on-the-go lifestyle:
Maintaining Fitness While Wearing the Right Gear
Staying active as a nurse practitioner is about more than just the movements you make throughout the day—it’s also about how comfortable you feel while doing them. Wearing the right gear, especially women’s and men’s scrubs designed with mobility and comfort in mind, can make a big difference in your overall physical performance. After all, when you’re on your feet for long hours or lifting heavy objects, the last thing you want is uncomfortable clothing to hold you back.
At Infinity Scrubs, we understand the demands of your job and the importance of wearing scrubs that support your active lifestyle.
Here’s how the right scrubs can enhance your comfort and help you maintain your fitness.
- Flexible Designs for Full Range of Motion: Whether you’re assisting a patient or performing a quick stretch during your break, scrubs that move with you are essential. Our men’s and women’s scrub sets are designed with flexible fabrics that allow you to bend, stretch, and move freely without feeling restricted. This means you can stay comfortable and agile no matter how demanding your shift gets.
- Moisture-Wicking Fabrics Scrubs for Long Shifts: Nursing care can be physically taxing, and staying dry is key to staying comfortable. Our women’s and men’s scrub sets feature moisture-wicking fabrics that keep you cool and dry throughout your shift. Whether you’re working up a sweat while moving patients or walking through long hospital corridors, these scrubs help regulate your body temperature, so you can focus on your work without feeling uncomfortable.
- Modern, Athletic Designs: Nurses are athletes in their own right, and your scrubs should reflect that. Our scrubs combine functionality with a modern, athletic look, ensuring that you not only feel great but also look stylish on the job. From sleek cuts to flattering fits, these scrubs are designed to make you feel confident while handling the physical demands of nursing care. And when you’re comfortable and confident, it’s easier to stay focused on both patient care and your own health.
Keep Fit and Stay Strong as a Nurse
Nursing may not be a substitute for hitting the gym, but it’s definitely an active profession that keeps you moving. Between walking, standing, lifting, and reaching, you’re building muscle and endurance with every shift. But staying fit as a nurse isn’t just about physical activity—it’s about balancing mental well-being, practicing proper techniques, and squeezing in small exercises throughout your day.
To truly stay on top of your health, small changes can make a big difference—like taking the stairs, fitting in quick stretches, and wearing scrubs that support your every move. Infinity Scrubs are specially designed for active healthcare professionals like you.