If you're stressed out, you're probably looking for quick ways to remedy the situation. Well, we have some pointers that you can even put to use while on travel nursing jobs! Don't let the winter blues, a hectic schedule or anything else get in your way of staying upbeat and productive. Instead, follow these quick tips for remaining energized and revitalized:
A quick workout
In just five minutes, you can hit every muscle in your body with this workout regimen from Fitness magazine. During your lunch break or before or after a travel nursing shift, you can easily find time to take on this total-body routine:
- Spend the first 60 seconds focusing on your shoulders, back, butt and legs with the "clean and press" exercise. While you will need two 5-pound dumbbells, it's easy to complete this activity in the comfort of your own home. Start with your feet shoulder-width apart, with one weight next to each foot. As you squat down to the floor, grab the dumbbells and bring them to the outside of your knees, while keeping your palms facing down. Stand up, lifting the weights overhead, and then lower. Repeat until time is up.
- During the next minute of your workout, this side lunge and row exercise will work your back, butt and legs. Again, you'll need those 5-pound weights. This time, start with them in your hands and your feet shoulder-width apart. Starting with your left leg, take a big step sideways and bend your knee to a 90-degree angle. Bring your right elbow straight up while holding the dumbbell, and make sure to keep your arm close to your side. Repeat for the next 30 seconds before switching sides.
- Grab those weights again for this next 60-second routine. The plié squat and bicep curl hits the inner thighs, butt and biceps. Stand in the same starting position, feet shoulder-width apart with your toes pointing out slightly, and have a weight in each hand with your arms extended, palms facing up. Squat to a 90-degree angle and curl the dumbbells to your shoulders. Return to starting position and continue until the minute has finished.
- For the fourth minute of your workout, you're going to do push-ups. However, we'll switch things up a bit to ensure that your triceps, abs, back, shoulders and chest are all targeted. So, after completing a standard push-up, you will lift your right hand out to your side while also raising your left foot off of the ground. Once you've returned to the starting position, complete another push-up and continue until time is up – just make sure to alternate sides.
- To wrap things up, spend the last 60 seconds on single-leg dead-lifts with a kick-back. Again, you'll need to stand with your feet shoulder-width apart and have each 5-pound dumbbell in a hand. Bend your elbows at a 90-degree angle and keep your hands close to your sides. As you lift your right foot up and out behind you, slowly bend forward. At the same time, you'll want to straighten your arms down to your hips. Return to your starting position and continue for the full minute.
As a travel nurse, fitting in physical activity can be difficult. However, it is important that you burn some calories on a regular basis to ensure total health and wellness. While it may not seem like it, the endorphins released will leave you feeling relaxed and rejuvenated. Other things you can do to ensure your well-being include focusing on practicing good communication skills both at work and home, and setting regular goals for yourself to accomplish. This can help you to achieve both personal and professional success.