Focus on Employees
King County Move More Program
Working the night shift?
Getting regular exercise can be a challenge, but it’s also a significant factor in your health and wellbeing. Regular physical activity improves our body’s ability to stay alert and helps us relax when we’re ready to. Thirty minutes of exercise at least three times a week can help reduce stress and feelings of fatigue. Try the following tips to incorporate physical activity in your schedule and see if it helps you sleep better and feel more alert during your shift.
- The best time to exercise is soon after you wake up. It raises your body temperature and helps you feel alert.
- Avoid exercising within 2 hours of your bedtime. It makes falling asleep more challenging.
- Try to exercise at least 3 times a week for 30 minutes. Include aerobic activity and strength training.
- If your worksite has gym equipment, use them during your breaks. Getting 15 minutes of exercise twice a day has as much benefit as 30 minutes once a day.
- If you plan to join a gym, make sure their hours can accommodate your schedule.
- Make physical activity a part of your regular schedule. Because your schedule is out of sync with those around you, you may feel more inclined to let other demands take priority over exercise. A regular schedule can help prevent this.
- Plan physical activity with your spouse, children or friends – it will help you incorporate quality time with important people in your schedule.
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