PHYSICAL ACTIVITY BASICS
Healthy from the Start Resources for Shiftworkers
Aerobic and resistance exercises offer huge benefits for shiftworkers, from increasing muscle strength and heart health to improving sleep quality and decision-making abilities during shifts. Tailoring a mix of these exercises to suit your lifestyle can boost physical and mental wellbeing. Aim for 2.5-5.0 hours of moderate-intensity activity, or 1.25-2.5 hours of high-intensity activity, each week, incorporating both aerobic and resistance exercise.
You might have encountered different terms when it comes to moving your body, including the ones below.
Throughout, we use the terms physical activity and exercise interchangeably.
PHYSICAL ACTIVITY
This refers to all bodily movement requiring energy expenditure, including during leisure time,
to get to and from places, or as part of your work.
EXERCISE
This is a type of physical activity, where the bodily movement is planned, structured,
repetitive, and focused on improving or maintaining elements of your health and wellbeing.
SPORT
This is a type of exercise that can be undertaken on your own or as part of team.
There’s usually a common set of rules or expectations, and a defined goal for this type of movement.
When you’re managing the challenges of shiftwork, balancing strength (resistance) training with aerobic exercise is key, as each offers a unique set of benefits for your health and wellbeing.
Healthy adults should aim for a combination of exercises each week:
2.5-5.0 hours
of moderate-intensity activities like brisk walking or swimming
OR
1.25 - 2.5 hours
of more high-intensity exercises such as jogging or soccer.
Don't forget to include muscle-strengthening activities, such as weightlifting or heavy chores, at least twice a week (1).
Resistance training focuses on strengthening your muscles, and can involve weight machines, free weights (e.g., dumbbells) or body weight exercises like squats and push-ups. Resistance training not only builds muscle and strength, but also offers health benefits such as lowered blood pressure, improved cholesterol levels, and stronger bones. These physical improvements can help to prevent chronic diseases in the long run, as well as reducing stress and depressive symptoms, and improving your overall health (2-5).
Aerobic exercise, sometimes referred to as 'cardio,' includes activities like walking, cycling, swimming, and jogging. It strengthens your heart, boosts your immune system, and improves oxygen flow around your body. Regular aerobic exercise can also improve sleep quality as well as sharpening mental function and assisting in weight management. Incorporating aerobic exercise during shifts can also act as a great fatigue management tool, as it heightens alertness and improves rapid decision-making (6-12).
Both resistance and aerobic exercises offer a huge range of benefits for your health and wellbeing, but it’s important to find balance with physical activity. Incorporating rest days and active recovery (low intensity activity) into your exercise regime is crucial. These allow your body to recover and prevent fatigue, something that shiftworkers experience more than most people. On rest days, you can opt for lower intensity activities like walking or yoga to aid recovery and maintain a balanced fitness routine. Understanding that rest and recovery are as important as the workouts themselves is key to a sustainable and effective physical activity plan (13).