Being always on the go as a travel nurse can be exhausting as you learn to navigate the new environment and also give life-saving care. This constant activity can make it very easy to neglect your health, which can eventually hurt your performance.

This is why keeping track of your health, nutrition, and mental wellness is essential for travel nurses. Not only does it boost your energy levels, but it ensures you are fit to offer aid. So how do you keep your blood pumping on travel nurse assignments?

In this article, we will provide crucial exercise tips for travel nurses to help you stay healthy during your assignments and sharp to make life-saving decisions.

Get a Bike

Riding a bike is an aerobic activity that gives your heart, lungs, blood vessels, and most muscles a huge workout. It’s slo one of the best exercise options for travel nurses who have to commute from their temporary apartment to the hospital or clinic.

So, instead of taking a bus or cab, you can hop on your bicycle and pedal your way to work. Not only will it improve your health over time, but it will also save you money on transportation, depending on the duration of your assignment.

Just keep in mind that your legs are doing most of the work, so try not to overexert yourself during the first few days or weeks. This is to ensure your feet aren’t too sore to work as you build endurance as time goes on.

Do Yoga or Pilates

If taking a bike to work feels too cumbersome, then you can opt to do stretches in the morning or after you’re done with work. Several studies indicate that regular stretching can help improve blood circulation and endurance.

At the same time, they also improve your muscle elasticity, making you less prone to muscle-related injuries. You’ll also be flexible and feel lighter on your feet, which can help you perform better at work.

You can choose to join a yoga or pilates class at the hospital you work in, but if they don’t have such, you can join online. There are hundreds of apps and YouTube videos that provide daily stretch routines that you can follow for a more energetic day.

Jumping Jacks

Want a more active exercise that’s not as intense as cycling but not as mild as stretching? Try Jumping Jacks. Jumping jacks are excellent for travel nurses looking to improve blood circulation and also cardiovascular health.

This is because the exercise engages your heart and lungs, alongside other muscle groups like your legs, core, and arms. These combinations help your body build strength and, primarily, endurance.

The result is a more stable heart rate, improved energy levels, improved coordination, and efficiency at work. The best part about Jumping Jacks is that you can do it early in the morning for a few minutes before heading to work. It’s a very convenient exercise!

Take a Walk

Not everything has to be complex to be effective. If you are relatively fit but want to maintain an active lifestyle, then walking may be just right. Experts say that walking for just 30 minutes can burn 100-300 calories depending on your speed, terrain, and other factors.

The benefits? You can expect better blood flow, an improved immune system, decreased risk of cancer, and better coordination. What makes this exercise more attractive is you can do it while going to work and while working at the hospital.

So if your apartment and assignment are a few kilometers away, you can just walk there instead of taking public transport or your car. At the same time, instead of taking a seat every chance you get, consider being active, except if you are exhausted or preparing for strenuous activity.

Get Enough Sleep

It’s easy to think you have to power your way to good health through rigorous exercises, but in reality, a good sleep schedule may be all you need. Poor sleep can lead to increased stress, irritability, memory issues, a weakened immune system, poor performance, and more.

However, it’s possible your sleep deprivation doesn’t come from pulling all-nighters from external factors that ruin your sleep. For example a noisy environment can cause you to wake up several times at night, which diminishes your sleep quality, making you feel less refreshed.

To have a sound, good night’s rest, we recommend:

• Reducing or eradicating harsh lights
• Limit noise as best as you can
• Avoid using your phone an hour before bed
• Get a comfortable mattress and covers
• Improve ventilation
• Maintain a stable temperature all night 

Above all else, ensure to maintain a consistent sleep schedule. For example, sleeping at 10 PM and waking up at 6 AM consistently. This helps your body better adjust to stress and prepare to repair your cells at night.

However, if your work schedule is too unpredictable for a consistent sleep schedule, then following other recommendations are sure to help you sleep well and feel more energetic.

Hydrate and Eat Properly

Another way to feel energetic without breaking a sweat is by staying hydrated and eating a balanced diet. The body is 90% water, and drinking enough gives your body enough to improve blood flow, muscle elasticity, and other functions.

The same goes for healthy eating as consuming the right food provides your body with the resources it needs to make repairs, sharpen your mind, and release energy for the day’s activities.

So, to stay healthy, consider taking a reusable water bottle to work to rehydrate yourself whenever you feel a bit thirsty. At the same time, reduce how much junk food you consume and opt for healthier meals and also fruits.

Bonus: Commit To Improving Your Health

To truly improve your health and get the benefits from the exercises we recommended, you have to commit. Roughly 90% of people fail to commit to their fitness goals and improve their health. This shouldn’t be you!

This commitment starts with creating realistic expectations for yourself. You won’t suddenly feel like Superman or Wonder Woman after a few days of jogging or cycling—it takes time. You need to create realistic goals like walking 30 minutes at least three times a week; the results will come.

You also have to eat a healthy diet and stay hydrated, as these give your body the resources it needs to repair itself and become stronger. Often, junk food doesn’t have the necessary ingredients and will only add to weight gain, making you feel less agile.

To stay motivated on your journey, consider tracking your progress. This can either be by measuring body size reductions, weight loss, endurance (like how long you can walk), and more. These let you know you’re making progress and should stick to your routine.

Conclusion

Ultimately, working travel nursing jobs is complex and can lead you to neglect your health as you try to help others. To prevent this decline, we recommend cycling, doing yoga, jumping jacks, or taking a walk.

You should also prioritize good sleep and healthy eating as they ensure your body has the ingredients and time to repair itself for a more productive day. But to truly see an improvement, set realistic fitness goals and stick to them as long as possible.