Be fit at work with planned exercise for night time shift jobs

Photo by .shock at Photo Xpress

How does someone who works a different shift from the normal 9-to-5 get in the daily dose of exercise? Sleeping until noon doesn’t help, as I know, but sleep doesn’t always come easily.

Below are some ways the night news and digital editors here at the York Daily Record try to stay fit with exercise while working  a shift from 5 p.m. to 1 a.m.

Caryn: If you belong to a gym, it’s tough to find times to go because of those pesky “hours of operation.” Very few gyms are open 24 hours, so my only option is to go before work. On the days I go to the gym, I usually go about noon or 1 p.m., which is perfect for my routine. I can get all gross and sweaty at the gym, drive home, take a shower and eat a quick lunch before going to work. That usually means I get nothing else done that day if I wake up at 10 a.m. (which is earlier than some night deskers wake up.) I follow weightlifting plans from bodybuilding.com. I’ve found it’s a useful tool for obtaining a workout routine and doing the exercises properly. The gym is nearly desolate because everyone else is at work. There are a few hardcore gym rats hanging out, but other than that I have my pick of machines and equipment.

Bethany: I set a schedule. Four days a week I have a lifting routine and I also pick three days for running. Maybe pick a class you like and attend it. Also, pick a time that works best for you. Some like to get up early and come home to a nap; I prefer to get at least 8 hours of sleep and give myself at least an hour to get ready for work after going to the gym. For our work schedule, it means the gyms are usually empty and the trails have more room on them. It also is much easier to swim in the gym pool when everyone is at work and kids are usually at school.

Stephanie: I like to commit to at least 30 minutes of cardio as soon as I wake up, whether or not I set the alarm. That way I can sneak in someway to get my heart pumping even if I’ve slept until 2 p.m. The idea is to get my running shoes on or get out on my bike and spin before I check my email or Twitter. Best to avoid the computer or I’ll get sucked in. I also like to head over to the yoga studio at least twice a week. Lots of gyms have lunchtime classes that make for a nice “morning” workout for those working the second-shift.

Dan: I’ll admit it; I don’t exercise much. As in, at all. Sometimes, I go for nature walks just to actually see the sunlight every now and again, but for the most part, I spend my mornings sleeping and my afternoons begrudgingly getting prepared to go into work. But just because I don’t have a real regimen doesn’t mean I don’t keep active at work. I make sure to get up from my computer every hour or so just to take a walk and free up my legs. I also occasionally use my dinner breaks to go play Wiffle Ball out in the giant field behind the YDR office. Hey, it gets me sweating!


For those on a different type of work shift, how do you exercise?


#FitAtWork

Want to be fit at work? Check out some easy, healthy office lunch recipes, other fitness tips and more here.

Talk more about staying fit at work by using the Twitter hashtag #FitAtWork.

About Bethany Fehlinger

Bethany Fehlinger is a journalist in the Design Center at the York Daily Record. She is a graduate of Penn State University, is a York City dweller and has been vegetarian and geek for more than five years. Twitter: @Wonder_veggie
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2 Responses to Be fit at work with planned exercise for night time shift jobs

  1. Pingback: York Common Cents | How do you eat during a night time shift at work to stay healthy?

  2. Pingback: York Common Cents | Tips you need to stay fit and healthy when working a night time shift job

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