Exercise and long work days

[Fispi]

I'm currently on maternity leave and seeing a PT once a week. I have never been fit or enjoyed exercise but I am really enjoying my PT sessions (mix of weights and cardio). I can't continue with the PT financially but it's been a great starting point. I work 12.5 hr shifts so a 14 hour day with commute 3x per week. I have 2 young children who both wake at night, one is breastfeeding.

Any tips from anyone with a similar working life and small children? What would a typical week look like? Any particular classes to look for?

I think your main options on work days are to use your lunch break for a quick run, or else incorporate your exercise into your commute. Can you run or cycle all or part of the way to work?

You don't say if you have the kids on your days off but, presuming you do, Joe Wicks workouts on Youtube are good for more high intensity stuff. I'd also incorporate yoga at least once a week as well.

Thanks @fellrunner85 will look at Joe Wicks again as did some of that in lockdown. I have done Yoga with Adriene for years and have stuck to her January 40 days this year so will keep that up 3-4 times a week.

I'm not allowed to leave the ward during breaks. I'm a delivery suite midwife and I get pulled back off break fairly often so I eat and drink during that time as masks mean very limited opportunities for fluids the rest of the shift. The commute is 1 hour by car so I park further away but still on site (lots of staff muggings so best not to stray far!) brisk walk in but only 5 minutes and up 10 flights of stairs. I'm on my feet, pushing beds, lifting patients, crawling round the floor etc so sitting down is in the car and during break on work days.

I do have one or both children on days off so can do work outs at home. I may be able to fit one class a week in once we are all into the new routine. DH will have them so I can fit something in but he is disabled and needs support so can't take over every evening.

Jan 30 days...not 40!

I think you are more engaged with your work. So my small suggestion is indoor exercise is fit for you. It will helps to boost your body and mind health.

Some indoor exercise like

Jumping Jacks.
Push-ups.
Squats.
Single Leg Stand.
Bridge Posture.
Plank.
Leg Raise.
Hands In and Out Breathing.

can you fit in an exercise machine at home? in lockdown, i got a small exercise bike and can do 15 mins at home before my morning shower, which is just enough to get going but doesn't take more time out of my day (like a trip to the gym would).

Caroline Girvan (free on YouTube) is a great home based workout, with programmes mixing strength and cardio. The Heat series are all only 30 mins.

With your schedule I'd consider you covered on working days and would just figure out ways to squidge in a yoga session, a strength session and maybe a run or some exercise bike time on the days off. Your days aren't sedentary (understatement!) so don't punish yourself by trying to fit more in.

@ZoeTheThornyDevil

With your schedule I'd consider you covered on working days and would just figure out ways to squidge in a yoga session, a strength session and maybe a run or some exercise bike time on the days off. Your days aren't sedentary (understatement!) so don't punish yourself by trying to fit more in.

This. Omg.

Thank you all so much for the responses! Caroline Girvan looks good (and intense!) so I can try once a week with the beginner work outs to start.

@ZoeTheThornyDevil thanks that seems a sensible and realistic plan. The work days are full, and physical, but I they don't make me feel fit. I've had a few work related injuries and I think strength is the key and what I've been missing. I can fit in a run (had to evict the exercise bike for DC2).

Thank you all, all advice much appreciated. Its a revelation actually enjoying exercise!

Definitely Caroline Girvan if you want to build functional fitness, that’s the strength that will keep you from being injured. She is tough but worth it.

If you're working such long hours 3 days a week, you've got 4 days a week to include some deliberate exercise that's different to the physical demands of your job.

That would be the way to start looking at it, I think. Do you do the 3 long shifts in 3 days with no gap days in between? Or is your work spread across the 7 days?

You could plan an active recovery on the day after a long shift - eg Pilates or yoga, then a very intense HIIT session the nest day, and so on.

From what you've said then I'd definitely focus on doing strength work on your days off, with maybe one run or yoga session if you can manage it to build in some flexibility and/or push your heart rate. But you're in a different situation than the typical office worker sitting on their bum all day

Buy some weights, a mat, a kettle bell and some resistance bands, then do some 10, 20 and 30 minute online workouts at home. Free and easy, whenever you have time.

@LaChanticleer the days are split across the week. I prefer them in blocks but this way fits better for family life.

@ZoeTheThornyDevil good point. I hadn't really considered how active work is till starting this thread. I'm always shattered though!

I'm always shattered though!

Reaching a good level of fitness will help with that. Once you get over the initial tiredness of new exertion, you'll find you have more energy.

@LaChanticleer definitely excellent motivation, I know my gym going colleagues say that they feel they cope with shift life better since getting fitter.