Healthy Tips to Stay in Shape While Working Odd Hours

Even when you want to reach for that second cup of coffee

By: Robert Eilers | NightOwl.FIT Community | September 18th 2017

I have been meaning to sit down and write a post about how to stay in shape for quite some time. Honestly, it is the whole reason I started NightOwl.FIT. It wasn’t that long ago when I was going through my first few years on night shift and all the bad side effects of it were just starting to kick in. I was struggling with putting on weight, I was eating frozen meals, and then after, raiding the vending machine at work.

Writing an article on fitness tips for staying healthy was the last thing on my mind. Fast forward a few years and things have changed dramatically.

First the bad news.

Nearly 15 million Americans work a permanent night shift or regularly rotate in and out of night shifts, according to the Bureau of Labor Statistics. That means a significant sector of the nation’s workforce is exposed to the hazards of working nights, which include restlessness, sleepiness on the job, fatigue, decreased attention and disruption of the body’s metabolic process. (1)

Next the good news.

You can do something about it. Working rotating shifts does not have to be a death sentence. You have options, there is a cure. Jokes aside I want to get into what some of the things I have found on my own that are helpful for staying healthy, staying active, and just living a better quality of life.

Disclosure: This content uses referral links. I will only recommend products I currently use and trust. Read our disclosure policy for more info.

For Those Who want Stay Fit

More and More people are Working Odd Hours

  • Nurses are our late night driving force in hospitals around the country. Many times working long shifts late into the night and early morning. Often times on their feet constantly and working in high-stress positions.
  • Police officers and emergency responders are our safety behind the neon lights. Constantly working long hours for low pay and high stress. Often times with very little thanks to showing for it.
  • Dispatchers and phone operators as well work into the evening. Ensuring those on the road or out and about are staying safe.
  • Stockboys and girls, late night packing clerks, the list is almost endless

The reality is more and more people are working night shift jobs, odd shifts, and early morning hours. We are living in a 24-hour world and many of us are struggling to maintain our health to adapt to it. But even for those that don’t work late into the morning, I promise a ton of fitness tips for staying in shape that will work for you as well. 

Staying Fit and Healthy Starts with Diet

Whether your goal is weight loss or simply to eat better you need to pay attention to what you are consuming. You will have a much harder time staying in shape if you are consuming an excess of food, eating lower quality food, or even if you are not eating enough.

When I first started trying to be healthy I had a basic idea where to start. I grew up in a house where diet meant let’s have a salad instead of a hamburger. I think most of us have at least a basic idea of what is healthy and what isn’t.

I have for some time been following the paleo/primal template of eating, and more recently experimenting with eating the keto or ketogenic diet. These are great places to start for a beginning diet plan. If you get a chance to check out my previous posts on the different diets here:

If you want to take some of the guesswork out of it I also have a premade meal plan that will help kickstart your healthy eating and set you on the path to staying in shape available in the NightOwl.FIT store. 

The one thing that really threw me off when I first started working night shift is thinking that there is a different set of health rules that we were supposed to be following when working the night shift.

Reality is, there is not. 

Now, to be honest, there are some considerations that you have to take into account when working rotating shifts, or in high-stress night shift positions, or even if you sit in a chair all night. Food does affect you slightly differently. You have more sporadic rises in insulin, more on that later, your glucose spikes easier, and because you are awake when you aren’t supposed to be your cortisol levels will be higher.

But in reality, if you are focusing on eating high quality, good food, these factors have less of an impact. Now if you are eating crap, then you will more than likely see the result of that.

The simple and total truth is diet plays a role in more than 80% of your health. So if you are looking at staying healthy while working odd hours, you first need to focus on what you are eating. And in truth, if you do that you don’t always have to slave away in a gym for hours on end, in fact, you probably shouldn’t be doing that anyways.

A Healthy Diet Starts with Meal Preparation

Ask yourself a simple question, last time you decided you wanted to take a vacation did you just hop in the car and drive. Probably not. You probably brainstormed some locations, shopped around for some hotels in the area, looked at local restaurants. You planned. Why? Because we all need a little time off and we want to make the most of it. Why don’t we do the same thing when it comes to our diet? So many people when it comes to eating just go with whatever they are in the mood for.

One of my favorite quotes by Benjamin Franklin says is all.

By failing to prepare, you are preparing to fail.

Eating healthy and staying in shape simply isn’t a priority for most people. That is a blunt honest truth. It is why the lines at fast-food restaurants are always so long. We would rather opt for the 5-minute meal instead of the home meal prep experience. Ask yourself when was the last time you sat down at the dinner table, either by yourself or as a family. This isn’t an attack on your principles in any way. But the truth is if you are trying to stay in shape and be healthy eating meal preparation needs to be more of a priority. Further still eating a home cooked meal instead of eating out needs to be more of a priority.

But the truth is if you are trying to stay in shape and be healthy eating meal preparation needs to be more of a priority. Further still eating a home cooked meal instead of eating out needs to be more of a priority.

The reason meal preparation needs to be high on your list is that there is a very, very, very limited choice of meal options at night. Around where I work there is only two things I can eat, McDonald’s, or the vending machine. Thankfully where I work there is some healthy options in our eating area, but it only makes up about 5% of the foods. The rest is empty calories and sugar bombs.

Getting Started With Healthy Meal Prep

Once you have decided that eating healthy is going to be a priority you really need a place to start. Be healthy can go really deep, honestly, I could break down the difference between eating an egg and eating a free-range vegetarian fed egg, but honestly if you aren’t eating eggs at all then what is the point. We can dive into misinformation and corporate marketing scams later. For now, let’s keep it simple.

Step One: Understand Your Daily Requirements

I wrote a post a while back about eating for your body type which can go a little more in-depth on the subject but for now just focus on how much you need to eat. I personally use an app called Cronometer. Simply enter your weight, activity level, and age and it will give you a basic understanding of what you should be eating based on your goals. Pick one goal, don’t try to put on muscle while losing fat, yes that is possible, but one goal at a time. Keep it simple, focus on getting started. If you are already advanced then you can worry about going deeper.

Staying in shape is all based on what your definition of in shape means. That may mean a ripped six pack, or that may just mean being able to walk without breathing heavy. It is personal to you.

Step Two: Plan Out Your Meals in Advance

When I first decided I wanted to get healthy and stay healthy I started with a basic excel spreadsheet. I had a subscription to Men’s Health at the time and each month I would cut out recipes and plug them into the spreadsheet for the week. To this day I still use spreadsheets for my meal planning. There are ton’s of apps out there that can help with meal prep, meal planning, based on your individual diet needs and requirements. So stop making excuses.

The template I follow and have for years, that helps me with staying in shape, is I will plan out three dinners for a week. Each dinner will be enough food to feed me and my family for two days. After that, I will choose a breakfast and a lunch that stays the same for the whole week. The biggest reason I do this is for budget reasons. Eating healthy doesn’t have to be expensive. But it can be if you don’t know how to shop smart. So eating healthy on a budget is possible. Sometimes we are too busy though. So you can always purchase a meal plan like ours here, or there are plenty of great resources on the web to help you with that.

I have used a couple of meal prep services over the year that helped get me started.

E-Meals: They offer meal plans based on specific diet requirements. Paleo meal plans, Low-Carb meal plans, family meal plans and more. They tend to run heavy on the ingredient side which doesn’t always fit great in a budget but with some modifications, I have found it a great place to start.

FitMenCook: Don’t let the name confuse you these are great meals for everyone. While this isn’t a meal planning website specifically there are a few weekly plans available on the site. And the best part all of it is free. Don’t let some of the recipes confuse you, like black bean brownies, I haven’t had a bad one yet.

Step Three: Pick a Day for Meal Prep

Once you know what you want to eat to stay healthy and how much you need to eat for staying in shape based on your goals you need a day when you can sit down and prepare all of your meals for the week. This can be a twice a week meal prep, or a once a week meal prep, or a once of a month if you are so inclined. The point is you will want to batch cook some of your meals. I will typically set aside a few hours on Sunday and cook all of my meals for the week.

Step Four: Meal Prep like a Master

Over the years I have purchased a couple of tools that have helped me to meal prep so much easier. I am already dialed in on what is healthy and what isn’t, how much I should be eating, and eating for my specific body type. One of the easiest things to do however is to accidentally overestimate, or underestimate what I should be eating. I do well on a template. I like to know exactly how much protein, how many carbohydrates, and how much fat I am able to consume.

But food is sneaky. Ask yourself last time you put salad dressing on your salad how much did you use,  was it 2 tbsp? That is a normal serving size for a lot of dressings. Truth is you may have probably used 1/4 a cup and not even realized it.

There is a huge difference between a tablespoon and 1/4 a cup. 

That is why it important to have the proper tools in your kitchen for eating healthy, as well as the proper tools to ensure you are staying on point when it comes to staying in shape.

Definitely, invest in a decent set of measuring utensils. These don’t have to be expensive or fancy, they do have to be used though. Look at the back of your containers, understand the serving sizes. Don’t just eyeball in unless you know what you are doing. Other things that help.

  • Invest in a Scale: This is the exact one I use. I use this all the time and it allows me to track exactly how much of each food I am eating. I typically will consume 4 to 6 oz of meat in a meal and this allows me to weight it out ahead of time.
  • Meal Prep Containers: You can go fancy with these or you can get ones that work for a budget. Glass ones tend to help preserve the freshness and taste of the food but they aren’t required. As you see I use plastic ones simply because I may have 2 or three a night that I need.
  • Cast Iron Skillet: For no other reason than these are just awesome to cook with once you know how to use it properly. I screwed up my first cast iron skillet up but once I got the hang of my new one I cook almost everything in it. I use a Lodge Cast Iron skillet.

Simple Meal Prep Ideas for Staying in Shape

Need some simple healthy meal prep ideas to get you started?

Frittas: A simple recipe that is not only a paleo friendly food but allows you to make a ton of nutrients into a small meal. To get started just beat some eggs and pour them into a pan with your favorite vegetables; then bake in the oven.

Baked Chicken: You can either opt of the farmers market chicken breast which is preferred of pick up some from your local store. Look for the healthier options such as free-range chicken with no hormones. Side it with some spinach and a healthy dressing and you have a simple easy meal. Dressings are the great deceiver so pay attention to which oil is used. I prefer an avocado oil one from the primal kitchen but you can also make your own with an olive oil base.

Chili: I love chili recipes because they always go a long way and allow me to add in bone broth with is amazing for all of its health benefits. Either opt of a decent quality broth or make your own from leftover bones. It travels well; it freezes well; it reheats beautifully.

How much is staying in shape and being healthy worth to you?

Then don’t make excuses. In today’s age, we have access to tons of information. Through this site alone you can have access to meal plans, diet advice, workout routines, even funny anecdotes. What I don’t have is excuses.

I am short on time: When is the last time you sat down and watched a show on Netflix? I am currently binging Arrow before the new season comes out. I can tell in the time it takes to watch one episode of arrow I can have my lunch for the whole week done, sometimes my breakfast as well. It is not about time it is about priorities.

The vending machine is easier: Let me explain the cycle of food. Carbohydrate-rich foods which are typically available in the vending machines typically don’t satiate you. They do however cause you to be hungry again in an hour, which causes you to go back, and back. And before you know it your a few dollars short and a couple pounds heavier, and you are still hungry. Dich the vending machine and choose real whole healthy food.

The Science of Eating Healthy and Staying in Shape

There are few different hormones in our body that are important to understanding in order to be healthy and stay in shape. If science stuff bores you can skip over this section but if you really want to find success it is important you understand these.

Insulin:

Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keep your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).(Source)

If you opt for a ketogenic diet however then you will not be relying on glucose but instead, your body will convert the fat you consume into energy. And insulin is less of a concern.

Certain foods you eat affect your insulin levels differently. If you have ever heard of the term insulin sensitivity then you understand that your bodies ability to react to these foods depends on this sensitivity. Insulin sensitivity describes how sensitive the body is to the effects of insulin. Someone said to be insulin sensitive will require smaller amounts of insulin to lower blood glucose levels than someone who has low sensitivity. In simple

In simple terms, bad foods that are carbohydrate-rich will tend to lead to insulin resistance which can cause high blood pressure, cholesterol, and diabetes.

The measurement in which we can determine how much of a spike we can expect from food is known as the glycemic index. Bad foods cause a spike in insulin levels and the more this happens the resistance we become, see the previous about diabetes if you want to know what happens then. Not good.

Leptin and Ghrelin:

Leptin is a hormone, made by fat cells, that decreases your appetite. Ghrelin is a hormone that increases appetite, and also plays a role in body weight.evels of leptin — the appetite suppressor — are lower when you’re thin and higher when you’re fat. But many obese people have built up a resistance to the appetite-suppressing effects of leptin. When we eat, messages go out to various parts of our bodies to tell us we’ve had enough. But when we eat fatty meals, this system doesn’t work as well.

Unless you are on a ketogenic style diet eating foods that are high bad fats, and starchy carbohydrates your hunger hormones don’t know what to do. And the more you eat bad food the less likely your body is to listen to the ones to tell you to stop eating.

One important regulator of these two hormones is sleep. You need it. You may not be getting it. So fix that. 

Cortisol:

Better known as the stress hormone. Elevated levels, especially for night shift or swing shift workers, will wreak havoc on your bodies natural systems. If you have any hope of staying in shape you need to get this under control.

Your body is hard-wired to react to stress in ways meant to protect you against threats from predators and other aggressors. Such threats are rare today, but that doesn’t mean that life is free of stress. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain’s use of glucose and increases the availability of substances that repair tissues.

So calm down, literally. 

Stay In Shape By Avoiding Bad Liquid Calories

In a study published in the latest issue of The Cochrane Library, scientists pooled data from 13 previous studies on performance among shift workers. The studies also looked at performance on tasks like driving and neuropsychological tests. Ultimately, they found that caffeine worked better than a placebo — and even naps — at reducing errors and improving performance on tasks including those involving memory, attention, perception, concept formation and reasoning.

Avoid the Bad Caffeine

Soda, energy drinks, even coffee loaded with creamer is nothing more than a sugar bomb, even the sugar-free versions of energy drinks are loaded with extra chemicals and additives that will wreak havoc on your hormones and metabolic pathways. Sugar is what makes you fat.  So read the labels or do the research on what you are consuming.

Choose good caffeine sources, coffee can be a heaven-sent working the night shift, but you still have to focus on quality and quantity. I personally either use a brand of coffee called four sigmatic, or bulletproof coffee.

Quick note night owl readers can save 10% by using the code nightowl at FourSigmatic.

Coffee Half-Life. how long it stays in your(how long it stays in your system)

Caffeine is a stimulant of the central nervous system that occurs naturally in over 60 species of plants and is used in several foods, drinks, and medications.The half-life of caffeine (time taken for the body to eliminate one-half of the caffeine) varies widely among people, depending on factors such as age, body weight, pregnancy status, medication intake and liver health. In healthy adults, the half-life is approximately 5 to 6 hours. Heavy cigarette smoking can decrease the half-life of caffeine by up to a half and in pregnancy, the half-life may be increased by as much as 15 hours.

Stay in Shape by Consuming Good Liquid Calories

Many of us are looking for a shortcut when it comes to eating healthy. I personally love to stay in shape by using a smoothie as a meal replacement.

Be warned though corporations caught on to this trend a long time ago and many meal replacement shakes are just sugar bombs with tons of fillers and are horrible for your body. 

If you want to stay in shape you are better off learning to make your own.

A couple of tips to get you started.

Get yourself a decent blender. I personally use a Ninja blender which comes with a couple of smaller single serving blenders and one large one so I can make one or two shakes per night. Prepare your smoothies at home and then store and take them to work. If you are using ice in your recipe then you will need to consume it shortly after.

A Good Template to get you Started.

Organic Fruit: preferably something in season from your local farmers market or frozen organic, fresh is okay but knowing the source is better.

Organic Vegetable: Same as the above. Usually best if mixed with a fruit to dull out the flavor a bit. Especially if using something like kale which can be a little bitter.

Healthy Fat: Especially if you choose to stay in shape by using the ketogenic diet, but even if you are not healthy fats are essential. Choose chia seeds, almond butter, flax seeds, or hemp seeds. Plenty of healthy fat choices available.

Healthy Liquid: If your body can take it then milk from the farmers market is okay, but you can also opt for a cup of unsweetened almond milk or unsweetened coconut milk. Or you can simply add water. 

Protein: Be careful here as many proteins are nothing but hidden fillers. Opt for something that comes from grass-fed cows, a bone-broth protein, or even a vegetarian powder.

Coffee(Optional): I love to drop a packet of Four Sigmatic into my shakes for an extra caffeine boost.

If you want to use a shake to replace a meal and stay in shape you should enter the ingredients into a diet tracker of some kind in order to make sure you are consuming enough. Fruits tend to be high in healthy carbohydrates and essential vitamins but too much is still too much so be sure to measure it out.

Learn to be Fit and Stay in Shape by Exercising

While exercise might play a smaller role if you wish to stay in shape it is still vital. As well it helps to regulate and control age hormones such as testosterone and others. It also helps with your metabolism which can control how well your body burns the foods you are eating.

If you want to stay in shape you have to start moving. 

What this looks like will vary depending on your individual goals and body type, and honestly how in shape, or out of shape, you are. Don’t expect to go out and run a 5K if you can’t walk down your block. But your body is an amazing machine. It can adapt.

To get the most bang for your buck and to stay in shape learn to workout efficiently. The treadmill or the elliptical is a great place to start if you have never worked out, or are just getting back into it. You can kick-start your heart, start breathing heavy, and you will see some results. But after a little while, the elliptical will seem like the most boring piece of machinery in the gym.

Working out to stay in shape is a mental game. 

You need to learn to understand your individual response to exercise. As well learn to understand what triggers you to make excuses not to do it. Are you a planner, then plan out workouts weeks in advance, then reward yourself for sticking to it. Do you thrive in chaos, then maybe a home workout routine is more your style. Either way learning to identify where and when you make excuses will help you stay on track.

Find the Time to Stay in Shape

Working out doesn’t have to take hours, honestly, it can be only 7 minutes a day if you want. Many people assume that in order to stay in shape they need to spend hours in the gym. Honestly, if your diet is on point then you don’t have to be in a gym at all. The world can be your gym. Get out, go for a hike, kayak, talk a walk around the block.

Simply Move.

A recent study came out and showed that a ten-minute walk right after eating can be as effective as 30 minutes on the elliptical. That is crazy. The reasoning is that a walk right after eating is a great way to kick-start your metabolism and help you stay in shape. See being healthy isn’t hard.

However, some of us need the gym. I do. It helps regulate my cortisol. And it is my own personal safe space. The weights don’t argue with me, they aren’t lazy, and they allow me to take the frustrations of my night out on them without talking back. They are also hands down one of the best ways to lose weight and keep it off. Activating your muscles will burn more calories than an hour on the elliptical.

When I first started being active I invested in a P90x routine from Beachbody. Ever since then I have loved everything that they put out. Plus it lets me workout at home without having to worry about sharing the gym with people. One of the nice things about being on night shift is that usually, the gym is pretty empty. But on the occasion, I want to workout during the day, or just skip the gym Beachbody workouts are great. They actually have a streaming network now for a low fee that you can try out for 30 days for free with all of their workouts. I love them and the trial is worth a shot.


Here are some of the routines that I definitely recommend for training smarter:

HITT/Tabatha Training: The research is definitely clear when it comes to cardio LISS(Low Impact Solid State) training is simply not as effective as high impact training. That isn’t to say that LISS training doesn’t have its place. But it isn’t as efficient as HITT training. In my running days I learned very quickly that in order to increase my aerobic capacity, my ability to run farther faster, I needed to incorporate bouts of higher intensity into my running. When running this would mean a cycle of standard jogging following by a cycle of sprinting or faster running. Though not everyone wants to run. So HITT routines have become quite popular. Simply hop on youtube or browse workouts online for these. In order to train smarter through the cycle where you are going faster should be all out. It isn’t just walking than jogging, though in the beginning, this may be all you can handle.

5/3/1 Routine: This is a great weight training program for building strength. It is also very time conscious. The idea behind the workout is that you focus on the 4 main lifts squats, deadlift, bench press, and shoulder press. These are your staple lifts when building strength. And with only 4 main lifts all you need to train is 4 or even 3 days per week. Unless you like me and like to add in a couple cardio days in the mix with some HITT or Tabatha. If you choose 4 days each day you will focus on one of the main lifts followed by 2 accessory moves for that body part. The nice thing is that if you only have time for the main lift then you can just do that and then head home.

Hybrid Training: I call this hybrid but for me this means Crossfit. CrossFit is constantly varied functional movements performed at high intensity. Crossfit isn’t for everyone and considering some of the technicality to perform some of the movements it might be best to actually attend a Crossfit gym. However, if you have the time you can learn most of these on your own. Years ago I discovered CrossFit and it has been a cure for my gym boredom. I have very bad ADHD, so your standard weight lifting routine, or LISS cardio, is rather boring to me. Crossfit is a cure for that. Crossfit is made up of Olympic lifting moves, gymnastic moves, and other high state cardio moves such as the box jump or the burpee.

Stay in Shape by Working Out Less

Many of us have done it, go to the gym, get a good sweat, then go home and consume a huge meal. Would you believe that some Ironman athletes are actually overweight? There is a reason for this. Excess food consumption. It is a real thing. Many of us use workouts as an excuse to consume more food. Even if it’s good food, access is still excess. If you want to stay in shape and be healthy you need to understand this.

Many people believe that if you want to lose weight you need to be an all-star in the gym.

The truth is a couple days a week is enough to get you started, even only three. Here are some ideas:

Start running a couple times per week: People with moderately active lifestyles managee to expend more calories than people who performed virtually no exercise at all. But long-distance running doesn’t need to be the goal. Just a couple miles per week is enough to get you active.

Don’t Ignore the weights: Although cardio workouts like jogging and running are vital to maintaining good health, if you’re looking to lose weight, and stay in shape don’t ignore the weights. And don’t worry if you think you will bulk up, this will only happen if you are consuming an excess number of calories. To ensure your diet is on point if you want to stay in shape and stay lean.

Yoga is your friend: I have found that nothing is better for alleviating stress, working on my mobility, and being passively active than 30 minutes of yoga a couple times per week. If you need a community then find a local business in your area that offers classes. Or if you are like me and love to workout at random times then YouTube has a ton of videos. I personally love Yoga with Adrien for my yoga.

Beginner Workout Routine to Stay in Shape

Supersets: Complete each two exercises (combined with a “+”) back-to-back with no rest in between. After completing each of the two exercises, rest for the instructed amount of time, then repeat the superset.

*Warm up

  • 3 Sets Total:
    12 Air Squats + 12 Incline Push Ups
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    12 Seated or Standing Shoulder Press + 20 Lunges (10 each leg)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    Plank for 30 to 45 seconds
    Rest for 60 seconds then repeat

20 – 30 min of Low-Intensity Steady-State conditioning work.

Go for a nice walk. Also swimming, stair climbing, cycling, and conventional cardio machines (rower, treadmill, elliptical, stationary bike, stair master) are acceptable choices.

Supersets: Complete each two exercises (combined with a “+”) back-to-back with no rest in between. After completing each of the two exercises, rest for the instructed amount of time, then repeat the superset.

*Warm up

  • 3 Sets Total:
    12 Airplane Squats + 12 Seated Rows (or Bent-Over Rows)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    12 Airplane Squats + 12 Lateral Pulldowns (or Bent-Over Rows)
    Rest for 90 seconds then repeat
  • 3 Sets Total:
    Plank for 30 to 45 seconds
    Rest for 60 seconds then repeat

 

20 – 30 min of Low-Intensity Steady-State conditioning work.

Go for a nice walk. Also swimming, stair climbing, cycling, and conventional cardio machines (rower, treadmill, elliptical, stationary bike, stair master) are acceptable choices.

 

Active Recovery- This is a day to do something active that you enjoy. Play a sport you like, go to the park with your friends and/or your kids, work in your garden, etc. Whatever it may be for you, just make sure to get out and be active.

 

 

*Warm up

Complete the following fat loss circuit by doing each of the 4 exercises back to back with little to no rest in between. Perform 12 to 15 reps of each:

  • 12 Air Squats
  • 12 Incline Push Ups
  • 12 Seated Rows (or Bent-Over Rows)
  • 12 Squat Presses
    Rest for 2 minutes
    Repeat the circuit 2 more rounds for a total of 3 rounds.
  • 15 to 20 minutes of low-intensity cardio of choice (walking, stair master, etc.)

 

Rest

Workout Routine Rest Day

Remember any good night shift workout routine is the one you are willing to do. So if hitting the treadmill or elliptical is what you are willing to do for a workout routine then do that. Being active is key.

There you have it if you want to be healthy and you want to stay in shape while working odd hours you need to get active and you need to eat right. A proper diet will not only help you stay in shape but it will give you more energy and it will help you start to feel better overall. It is like the snowball effect, start with a simple walk each day to stay in shape after that maybe try to jog a little. Or perhaps you start with a 10-minute yoga session to stay in shape, or a 20 minute one. Sart with one day a week where you commit to being healthier and staying in shape. Learn to listen to your body. Each week add to it, two days, or even three. Start with eating healthy at least once, then maybe twice. Try out meal prep. Ideally, you should shoot to eat healthy every day. And eventually, establish yourself a workout routine to stay in shape. Baby steps.

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Health and Fitness Tips to Stay in Shape While Working Odd Hours
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Health and Fitness Tips to Stay in Shape While Working Odd Hours
Description
Stay in shape by focusing on eating healthy whole foods and choosing an exercise routine that fits your schedule. Staying in shape isn't hard, but it takes work.
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NightOwl.FIT
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By | 2017-10-06T13:48:09+00:00 September 18th, 2017|Fitness Tips, Health, Nutrition Tips|0 Comments

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