5 Types of Workout Exercises Nurses Need To Do

An 8-hour shift on your feet burns plenty, but it does not build the strength you need to lift, turn, and move patients safely. These five exercises target exactly that. None require equipment, and all of them protect the joints you put under load every shift.

1. Planking

Planks look easy until you hold one. They build the core, glutes, and hamstrings, which means better posture, balance, and stamina for the floor.

1. Start in a pushup position and lower onto your forearms.
2. Keep your fists and forearms flat on the ground.
3. Hold your back straight and your core engaged.
4. Hold for as long as your form stays clean.

2. Squats

Squats strengthen the hamstrings and calves and protect your hips and knees when you lift or assist a patient.

1. Stand with your feet wider than shoulder width.
2. Point your toes slightly outward.
3. Lower into the squat with your muscles tight.
4. Keep your back straight throughout.
5. Push back up to standing.

3. Lunges

Lunges train one leg at a time, which sharpens balance, stability, and coordination.

1. Stand with your feet under your hips.
2. Step one foot forward until the back knee nearly touches the floor.
3. Tighten your abdominals as you move down.
4. Return to standing and repeat on the other leg.

4. Standing hamstring curls

Hamstring curls strengthen the lower legs and backside and build the endurance a fast-paced 8-hour shift demands.

1. Stand with your feet spaced comfortably.
2. Lift one foot toward your rear and hold a moment.
3. Keep the muscle tight as you hold.
4. Repeat on the other leg.

5. Shoulder shrugs

Upper body strength keeps lifting safe. Shrugs tone the shoulder muscles and release back tension after a long day.

1. Stand with your hands at your sides.
2. Lift your shoulders as high as you can and hold.
3. Lower them slowly without bending your elbows.