Speaker 1: 1:42

Shift work can be brutal, but it doesn't have to be. Welcome to a healthy shift. My name is Roger Sutherland, certified nutritionist, veteran law enforcement officer and 24-7 shift worker for almost four decades. Through this podcast, I aim to educate shift workers, using evidence-based methods, to not only survive the rigours of shift work but thrive. My goal is to empower shift workers to improve their health and wellbeing so they have more energy to do the things they love. Enjoy today's show and welcome back to a Healthy Shift Podcast podcast. This is the show that I dedicate you to. I dedicate to helping you to thrive, no matter when you work.

Speaker 1: 2:30

I'm your host, roger sutherland, who's clearly struggling, and today we're tackling a question that I hear a lot from our pm and night shift listeners, and that is should I exercise on the way home from my shift? Now, I'm not talking about on the way home from day shift. Here, I'm talking about people after afternoon shift and also after night shift. So strap in Now. It's a really understandable question, because you're trying to stay fit and it's so important as a shift worker in some form of an attempt to maintain your health, and squeezing in a workout after work seems like the most logical time. But today, what I want to do is I want to put a spotlight on why intense exercise at these times might actually be detrimental to your health rather than beneficial. We all think, oh, I've just got to get that exercise in, oh, I've just got to get this in, because otherwise I'll miss momentum or I won't do this. But is it beneficial? And then, crucially, what I'm going to do is I'm going to offer some strategies to support you if you are that person and you have the urge to exercise, or if you're already on a structured plan, and that's important for people as well.

Speaker 1: 3:45

Now let's be clear up front. I'm not saying that exercise is bad. Far from it. Regular physical activity for a shift worker is a cornerstone of good health. What we're focusing on here is the timing and the intensity of that exercise, especially when your body is already in a vulnerable state due to work. So let's break down the detrimental effects of hitting the gym hard after a PM or night shift first, up right. We'll go through this first and then I'll offer you strategies.

Speaker 1: 4:15

Firstly, and perhaps most critically, it disrupts your sleep even further, because when you engage in this high-intensity exercise, your body temperature actually rises, your heart rate increases and your central nervous system becomes highly stimulated. This is resistance training, f45, going and doing your HIIT class and this is the exact opposite of what you want when you're trying to wind down for sleep, especially when your circadian rhythm is already out of sync. Remember that right. And for our night shift workers you're trying to sleep when your body is naturally wired to be awake. So just going out and adding an intense workout on top of that, honestly it just makes initiating and maintaining sleep incredibly difficult. I know there will be those of you out there that go oh, I go to sleep, no problem and good luck to you. All power to you. But even for these PM workers, a late night intense session can push back your sleep onset and reduce the quality of those precious sleep hours. Fragmented or insufficient sleep, as we've discussed so many times on this podcast, has an absolute cascade of negative health effects, from impaired cognitive function and mood disturbances to increased risks of chronic disease. So keep this in mind Now.

Speaker 1: 5:40

Secondly, you're looking at an increase in physiological stress Shift work which, in particular those night shifts and I've spoken about this in the last few podcasts is inherently a stress on your body. There's no way around it. Your body is trying to operate against a natural biological clock which leads to elevated cortisol levels. So when you just turn around and you add high intensity exercise on top of an already stressed body with elevated cortisol, it can actually lead to chronic stress and inflammation in the body. So therefore, it's not going to help you to get the adaptations from that training. Now this isn't just about feeling stressed. It's actually about physiological stress and the consequences of that, because chronic high cortisol can suppress your immune system. It'll lead to weight gain, especially around your midsection, it will contribute to insulin resistance and it will even impact your cardiovascular health. It will contribute to insulin resistance and it will even impact your cardiovascular health. Now your body needs to recover and de-stress after a challenging shift, not be pushed further into a state of an alarm right. It's not good for your body. Now.

Speaker 1: 6:55

Thirdly, let's talk about diminished recovery and that increase of injury risk, because when you're fatigued from a long shift or you've been on night shift, your reaction time, your coordination or your proprioception, which is your sense of where your body is in space, can be seriously compromised. This significantly increases your risk of injury during high-intensity exercise. Exercising after night shift is like exercising intoxicated. Furthermore, intense workouts require robust recovery for muscle repair and energy replenishment, because if you don't actually exercise and then do some sort of a recovery in nutrition or whatever it is that you're actually doing to actually give yourself the chance to recover, you actually set yourself further back. Now, if your sleep is disrupted and your body is already under stress, your recovery mechanisms are highly impacted, and this can lead to persistent muscle soreness, fatigue and a plateau in your actual fitness progress, or worse, you actually go backwards. Now you're effectively digging yourself into a deeper hole of fatigue rather than building the strength and resilience that you seek Now.

Speaker 1: 8:19

Fourth, there's the issue of the impact on your appetite and your digestion, because intense exercise can sometimes suppress appetite immediately afterwards. This is because of the stress. It puts you into a sympathetic state, but then that also leads to increased hunger later on, often for less healthy options or as your body tries to compensate for the energy expenditure that it's actually spent through the exercise. Now, for shift workers, who meal timings are already often irregular, this will further complicate healthy eating patterns. Moreover, your digestive system, like other bodily functions, also follows a circadian rhythm. Exercising intensely when your gut is preparing for rest can potentially contribute to digestive discomfort or issues. It sends such conflicting signals to your whole body.

Speaker 1: 9:17

And last but not least, let's consider the mental and emotional toll, and I say this both ways. While exercise is great for your mental health, pushing yourself when you're already exhausted can actually feel like a chore rather than a really good, energizing activity. I want you to think about this. You've got a program and your PT is saying to you you've got to exercise five times a week and you're driving home from night shift thinking I have to exercise, I must exercise. Where's the enjoyment in that? This can literally lead to burnout. It can actually start and I've seen this a number of times. It can start a resentment towards exercise and ultimately you might just give up on your fitness goals altogether. The goal is sustainable health, not a fleeting burst of intensity followed by exhaustion and frustration. Always keep that almost in your mind. So that's the tough love part. It's important to understand why pushing too hard at these critical times can absolutely be counterproductive. But I know many of you are thinking Rog, I need to exercise. I feel so much better when I do. What do I do? And that's a completely valid point for you too the urge to move, to stay active, to follow a plan, is a positive one. So here are some strategies to support the shift worker who feels the need or the urge to exercise or who is on a structured plan.

Speaker 1: 10:48

Number one just re-evaluate your timing. There is a golden rule Aim to exercise before your shift if that is possible. This allows your body to wind down naturally afterwards. Now for night shift workers, this might mean exercising in the late afternoon or the early evening before you head to work, and for PM shift, perhaps a lunchtime session. The gym's empty, then it's a great time to exercise. Split workouts If you have to exercise after your shift, consider splitting your workout. Do a shorter, more moderate session and save the high intensity stuff for your days off or for an earlier part of your day before your shift starts. What about making it a deload period? You can do that as well.

Speaker 1: 11:35

Number two is to shift your intensity. Embrace lower intensity Instead of high intensity interval training or hit or heavy lifting. Opt for lower or moderate intensity activities after a PM or night shift. Think you can go for a brisk walk a fantastic way to get your steps in and to enjoy some fresh air and clear your head without overstimulating your system. Gentle cycling, a leisurely bike ride can be incredibly therapeutic as well. Yoga, pilates focus on restorative poses, stretching and mindful movement this can actually help calm your nervous system ready for sleep. And mindful movement this can actually help calm your nervous system ready for sleep. And even just light resistance training, as I said, a deload week. Focus on form and control with lighter weights rather than pushing to failure, or some form of mindful movement. Make your post-shift movement about stress reduction and gentle activity. This is about health as well. You don't have to do maximum exertion all the time.

Speaker 1: 12:39

Number three is to prioritize sleep above everything else. You've got to view sleep as your primary recovery. Recognize that for shift workers, sleep is your most crucial recovery tool and any activity that jeopardizes your sleep should really be re -evaluated. It's really important because of the processes that occur. This is when our muscle grows, but if you're not getting it, it can't Buffer time. If you absolutely must exercise after you shift, ensure that the significant buffer ideally two to three hours, between the end of your exercise and the time that you intend to sleep. This allows your body temperature and heart rate enough time to return to your baseline.

Speaker 1: 13:22

Number four listen to your body. Tune in and this is perhaps the most important strategy. On some days you might feel genuinely energetic, even after a tough shift I said shift. On others, you might feel completely drained. So listen to your body. Learn to differentiate between a healthy desire to move and pushing yourself when your body is screaming for rest. There is a clear difference and fatigue is not a weakness. Recognize that. Fatigue is your body's signal that it needs to recover. Listen to it. Go home, go to sleep, because pushing through severe fatigue with intense exercise can actually lead to burnout and you might even injure yourself and you'll kick yourself if you do that. Number five is to plan your exercise. Schedule your rest days, build in dedicated rest days For shift workers these are more important than for our nine-to-fivers Work with a professional Work, with someone who knows when to exercise and how to go about it.

Speaker 1: 14:33

So many clients come to me from PTs that have told them oh, you've got to exercise five times a week, or you're wasting your time or you've got to do this, but what they're doing is they're actually. It's detrimental to their client. They come to me and we structure it completely different, with enormous results. So, if you're on a structured exercise plan, discuss your shift working schedule with your coach or your personal trainer, and if they're no good I know someone who is All you got to do is click the link in the show notes and let's have a conversation. I will help you, because a good professional will understand the unique demands of shift work and will help you to adapt to your plan accordingly, perhaps even incorporating active recovery days or adjusting the intensity.

Speaker 1: 15:22

And number six, last but not least, is to fuel your body smartly. Post-shift nutrition If you do exercise, ensure that you are consuming appropriate nutrition to aid recovery. How do we do this? We focus on protein and complex carbohydrates, and we do so in a way that won't disrupt your sleep. Avoid heavy, rich meals close to bedtime. Again, it's very impactful.

Speaker 1: 15:52

So, to summarize, while your urge to exercise after a pm or night shift is highly commendable and I do, I commend you because it is a real discipline high intensity workouts at these times can actually be detrimental to your sleep, increase physiological stress and impair recovery, and it may even raise your risk. Well, it doesn't. May, even it will actually raise your risk of injury. Instead, what I suggest you do is pivot towards lower intensity. Try list training as in low intensity, steady straight at 65% of your maximum heart rate and I've done a podcast on that as well or do some form of mindful movement before your shift, or prioritize your training on your days off, but you must must prioritize your sleep at all times. Listen intently to your body signals and learn your body signals and remember that consistent, sustainable health is the ultimate goal. It's not pushing yourself to exhaustion Now.

Speaker 1: 17:02

Your health on a shift work schedule requires a completely different approach, and sometimes that means adjusting to when and how you move your body. So be kind to yourself, honor your body's need for rest and choose activities that support your overall well-being, and I can help you with this If you click the link in the show notes. I've done shift work for 40 years and I train hard and it really works, and works really well for me, so I can train you with empathy, support and understanding. That's it for this episode. I'm Roger Sutherland, and remember a healthy shift starts and understanding. That's it for this episode.

Speaker 1: 17:37

I'm Roger Sutherland, and remember, a healthy shift starts with understanding your body's unique needs. I'll catch you on the next one. Thank you for listening. If you enjoyed this episode, be sure to subscribe so you get notified whenever a new episode is released. It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on. If you want to know more about me or work with me, you can go to ahealthyshiftcom. I'll catch you on the next one.