Shift Worker - am I doing things right? What do you suggest?

Bryce58

I am finding that work gets in the way of my fitness & weight loss goals. I work 11hours daily for 4 consecutive days - from pre-dawn till after dark. On these days, I do not exercise and rely on my continuous standing/walking on the job to fill in for exercise. I set my activity level to lightly active..... On my next 4 days off work, if the weather allows, I get outside and do walk/run intervals for about an hour per day. I set my activity level to sedentary. I eat within (mostly) my calorie allowance and eat back exercise calories.

I feel that I should be doing some form of exercise on work days, but am too tired; it's dark; maybe I'm making excuses?

Pamela3

Don't set your limits based on what you think you should be doing becuase of what someone else does - if it doesn't work for you, it doesn't work for you. The best part about doing this for yourelf is being able to make it fit in with YOUR PERSONAL lifestyle. If you're too tired to go work out on long work days, then just eat your min those days - no harm, no foul. Don't get too wrapped up in all this or youll get overwhelmed!!! Make it work for you!

maryrshstattoo

I think as long as your staying under or very close to your calorie goals you should be fine. Espically on the days you don't exercise. I had surgery and could not do my exercise for 6 weeks so I stayed at 1200 calories a day intake and still lost. The key is to stay at the 1200 calories, exercise allows you to eat more. Good luck

lil_missfit

bump

mrmarius

I Do shift work and often work doubles. its all about finding what works for you. Maybe you can get up early and do an exercise dvd a couple of your work days. Id suggest more than 30 min. Maybe on your off days do something more intense. Im working a double today so tommo row ill go a lil harder

Tiggerrick

When I was younger, I could do a 12 hr. shift, get off work, go to the gym, work out HARD, go home, sleep for a few hours, and go back to work the next day. Now, not so much. If I go to the gym afte a 12hr day, my work out is light. Some cardio only. Now, I am working 8hr shifts, so my routine has changed. There are some days that I do 16hr shifts AND go to the gym; but that's because I am not working early the next day.

The only suggestions I can make are: Pack your own food for the entire day. Include snacks and drinks. Don't count your work as excercise calories burnt. If work is all it took to lose weight, then you wouldn't be overweight now. Keep your gym clothes with you, and go to the gym if you feel particularly energetic. My gym is on the way home so I don't even have to go out of the way. If you keep your activity level as sedentary for the entire week, you will not be taking in extra calories accidentally.

CyborgDreamSt8

I am so with you on this, dude. I work 12 hour days on rotating shifts so I know all about this dilemma. Only thing I have figured out that works for me is making a weekly schedule of three days a week and sticking to it no matter what. Even if I work I make myself do my routine and I always feel so much better about myself after the workout. But again, that is what works for me. Like many have already said it's gotta work for you, otherwise you won't do it.