Impacts of Insufficient Activity
Healthy from the Start Resources for Shiftworkers
Regular physical activity is essential for shiftworkers, as it can help to combat many of the issues that are more common for them - mental health problems, fatigue, heart disease, becoming overweight or obese, and diabetes, just to name a few.
Staying active is key, not just for your body, but for your mind too. As a shiftworker, balancing work with physical activity might seem tough, but it's crucial for maintaining both physical and mental health and wellbeing. Let's break down why hitting the gym, going for a jog, or even a brisk walk can make a big difference.
Short-term Health and Wellbeing:
Regular engaging in physical activity can improve your health and wellbeing really quickly, including by:
• Boosting cognitive function, including attention, critical thinking, memory and problem solving (21)
• Lowering your blood pressure (22)
• Improving your mood(23)
Long-term Health and Wellbeing:
Overweight and Obesity
• Overweight and obesity is a common issue among shiftworkers due to issues with nutrition and circadian disruption. Developing a regular physical activity routine can help to prevent excess weight gain (24).
Chronic Disease Risk
• Heart health: Low physical activity is one of the leading contributors to poor heart health, something that shiftworkers are already at an increased risk of developing (24-26). Regular exercise keeps your heart healthy, reducing the risk of developing cardiovascular diseases.
• Diabetes: Like overweight and obesity, poorer nutrition and circadian disruption leave shiftworkers at higher risk of developing diabetes. Regular physical activity can significantly lower your chances of developing type 2 diabetes (24).
• Living longer, living better: Need another reason to stay active? Regular exercise can decrease your relative risk of death - staying active will help you to live a longer, healthier life (24).
Mental Health
• Shiftwork can be tough on your mental state, increasing the risk of depression, anxiety, fatigue, and even PTSD (27,28). However, regular physical activity can improve many aspects of your mental health (29).
• Regular exercise can significantly improve symptoms of stress, anxiety, and depression and can offer a sense of calm and improved mood (30,31).
Work and Safety Benefits:
Fatigue
• Physical activity is a great fatigue management tool – while it might be the last thing on your mind when you’re fatigued, engaging in regular exercise can actually help to improve fatigue levels (32).
Work Performance
• Regular physical activity is linked to lower rates of absenteeism (e.g., sick leave), improved work performance and increased productivity (33).
Injury Risk
• Shiftwork is linked with higher rates of workplace injuries, so staying fit isn't just about feeling good; it's about keeping your body resilient against potential injuries as well (34).
Remember, as a shiftworker, your schedule might be unpredictable, but finding time for physical activity is an important part of staying healthy. Whether it's a quick workout, a bike ride, or just a brisk walk, every bit counts - read more about the minimum effective dose of physical activity here.