Prioritising physical health for nurses

Introduction

As a part of their work, nurses frequently encounter physical, mental, emotional and ethical challenges. Nurses also engage in emotional conversations with patients and their families, as well as challenging physical, social and ethical issues.

This combination of stresses and demands impact a nurse’s health and wellbeing and, in turn, will affect the nurse’s work, increasing the risk of errors and compromising patient safety and care. Amid demanding schedules and the high-stress environments, the nurse’s physical health will often take a backseat.

This article explores the importance of prioritising physical health for nurses, offering tips on physical health that can be integrated into their daily routines and highlighting the benefits of a well-rounded lifestyle.

Physical activity

Physical activity has significant benefits for physical and mental health and wellbeing. Despite the numerous benefits, around one in three men and one in two women are not considered active enough to have good health (Office for Health Improvement and Disparities, 2022). Men are more likely to report being active at recommended levels compared to women (Newland et al, 2021). Physical activity can help to prevent and manage chronic conditions and diseases, including:

• some cancers
• heart disease
• type 2 diabetes
• depression

Being active provides a foundation for a healthier and happier life both in and outside of work. In general, the more time spent being physically active, the greater the health benefits. The UK Chief Medical Officers’ Physical Activity Guidelines (Department of Health and Social Care, 2019) suggest that, each week, adults should accumulate at least 150 minutes of moderate-intensity activity (eg brisk walking or cycling) or 75 minutes of vigorous-intensity activity (eg running) or even shorter durations of very vigorous-intensity activity (eg sprinting or stair climbing) or a combination of moderate-, vigorous- and very vigorous-intensity activity.

Other benefits of undertaking regular physical activity can include:

• reducing the risk of many long-term conditions
• ensuring good musculoskeletal health
• developing and maintaining physical and mental function and independence
• supporting social inclusion and reducing loneliness
• helping maintain a healthy weight
• improve health outcomes for people with long-term conditions (Department of Health and Social Care, 2019)

Physical activity in the workplace

Nurses have a responsibility to not only share health information with others and signpost patients to appropriate services to support them in making lifestyle changes, they must also prioritise their health so they are able to undertake nursing roles efficiently (Royal College of Nursing, 2023). Additionally, the Nursing and Midwifery Council’s Code (2018) requires nurses to act as role models of professional behaviour and to maintain the level of health needed to carry out their professional role.

The ‘making every contact count’ approach encourages healthcare professionals to use every interaction or contact with patients as an opportunity to promote health and wellbeing, offer preventive care and provide support and information, which further incentivises nurses to prioritise their physical health in order to act as role models for patients (NHS England, 2016).

The National Institute for Health and Care Excellence (NICE, 2008) has produced guidance encouraging employees to be physically active. Employers have an obligation to maintain the health and wellbeing of their workforce. Investing in the health of employees may bring benefits to the business, such as reduced sickness absence, increased loyalty and better staff retention (NICE, 2008). Encouraging nurses to take part in activities, such as cycling or walking to work, and offering low-cost and fun exercise sessions in the workplace can also ensure that nurses are adhering to the Chief Medical Officers’ guidance (Department of Health and Social Care, 2019) for physical activity.

Tips for physical activity at work

Nurses are often engaged in tasks that are physically demanding, which makes their own physical wellbeing a critical aspect of their working and personal lives. Maintaining optimum physical health not only enhances the nurse’s ability to perform their duties, but can also safeguard them against injuries and emotional exhaustion.

Despite this, nurses often state that their roles and lives are too busy to commit to dedicated physical activity routines. However, there are multiple ways in which nurses can integrate exercise into their existing lifestyles.

Here are some exercise tips for busy nurses at the workplace:

1. Do micro-workouts that can be performed in short bursts. Even a 10-minute session of jumping jacks, squats or brisk walking can refresh the body and boost energy levels
2. Make walking a part of your routine. Take the stairs as opposed to taking the lift, walk during breaks or try pacing while on telephone calls
3. Engage in discreet exercises while at the desk, such as seated leg lifts, ankle circles or shoulder stretches, to help ease muscle stiffness
4. Add regular stretching breaks to your routine during shifts to release tension and prevent muscle fatigue
5. Practice deep breathing exercises to oxygenate the body and relieve stress
6. Engage in mindfulness; a few minutes of mindful breathing can have a significant impact on health and wellbeing

Fitting exercise into a busy routine

Many nurses work 12-hour shifts and their work commitments change on a weekly (sometimes daily) basis, which can make it difficult to commit to a regular exercise schedule. Getting into a routine takes dedication, particularly when other aspects of life can get in the way of creating new habits.

Being consistent means making a commitment. There are various strategies that nurses can use to increase physical activity, including:

• Set goals: decide on a concrete motivator that will help you stick to your exercise routine. It may be better to think about a goal that is not weight specific, as the number on the scale does not always accurately reflect physical fitness.
• Plan a schedule: whether working day and/or night shifts, there are benefits to incorporating exercise into your schedule. Identify pockets of time in your schedule that can accommodate exercise. Early mornings or after-shift hours can be ideal times to take part in physical activity.
• Alternative commute: if possible, cycle to work or take part in a brisk walk during commutes, for example, get off the bus one or two stops early and walk the rest of the way.
• Involve colleagues: engage with your colleagues and encourage a culture of physical activity at the workplace, such as short group workouts or walks during breaks. Engage with work-based activities organised by your organisation.
• Home workouts: consider taking part in home workouts using online resources (see resources below), many of which are free and do not require any equipment. These resources enable people to engage in effective exercise routines from the comfort of their homes.
• Keep hydrated: hydration is key to overall wellbeing. Keep a water bottle nearby during shifts and make it a habit to drink water regularly.
• Be kind to yourself: even when you have clear goals and good intentions, sometimes you may slip out of workout routines. Do not be upset with yourself if you miss a workout, try instead to focus on looking forward to the next one. If your body is telling you that you need a break, listen to it. 

Conclusions

Many nurses fail to make time to prioritise their own health and wellbeing. Prioritising physical health is not only a personal endeavour, but also a professional responsibility. By incorporating exercise tips into daily routines, nurses can enhance their physical wellbeing, increase their energy levels and better prepare themselves to address the challenges of their profession. By making small but consistent efforts, nurses can inspire positive change in their lives and lead by example in promoting a culture of physical wellbeing in the workplace.

The following resources can be used by nurses or patients:

Public Health England
Health Matters: physical activity - prevention and management of long-term conditions - https://www.gov.uk/government/publications/health-matters-physical-activity/health-matters-physical-activity-prevention-and-management-of-long-term-conditions 

Sport England Moving Healthcare Professionals
Moving Healthcare Professionals - a national programme, led by the Office for Health Improvement and Disparities and Sport England, that supports healthcare professionals to increase their knowledge and skills and incorporate physical activity in routine care to support quality improvement and better patient outcomes - https://www.sportengland.org/funds-and-campaigns/moving-healthcare-professionals