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#125 Shift Work and Fitness: Balancing Irregular Hours with Healthy Living
Manage episode 393928185 series 3439378
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Join me, Leo Alves, on "The Leo Alves Podcast" as we discuss "Shift Work and Fitness".
This episode is a must-listen if you're a night shift worker and facing the health challenges of irregular work schedules. I tackle critical issues like disrupted sleep patterns, maintaining regular exercise routines, and developing healthy eating habits amidst unconventional working hours.
Whether in healthcare, law enforcement, hospitality, or retail, discover practical fitness hacks and nutrition strategies tailored to your unique lifestyle.
Speaking on adapting workouts to fit your ever-changing schedule, the importance of sleep hygiene for effective recovery, and managing nutrition when standard meal times are a luxury. Learn how to mitigate health risks associated with shift work and find balance in physical and mental well-being.
This episode is not just about staying fit; it's about transforming your approach to wellness as a shift worker, ensuring you thrive in a lifestyle that defies the typical 9-to-5 routine.
Let's navigate the challenges and triumphs of living and working against the clock together, and transform the way you approach your health and fitness journey.
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Timestamps:
(02:16) Explaining Shift Work: Definition and Overview
(02:55) Challenges of Shift Work: Health and Lifestyle Impacts
(04:55) Customising Fitness Plans for Shift Workers
(05:12) Fitness Mindset: Beyond Perfection
(06:55) Choosing the Right Gym for Shift Workers
(08:35) Efficient 20-Minute Workouts for Busy Schedules
(10:38) Home Gym Essentials for Shift Workers
(11:44) Pre-planning Workouts for Irregular Hours
(13:16) Setting Achievable Fitness Goals in Shift Work
(14:03) Strength Training for Shift Work Schedules
(15:28) Nutrition Strategies for Shift Workers
(15:58) Meal Prep and Planning for Irregular Hours
(16:38) Importance of Protein in Shift Worker Diets
(17:17) Tracking Calories for Shift Work Schedules
(17:37) Balanced Eating: 3 Plates, 2 Snacks Approach
(18:17) The 3-2-1 Nutrition Method for Shift Workers
(18:58) Optimising Meal Timing for Night Shifts
(19:59) Access Free Health Guides for Shift Workers
(20:54) Sleep Strategies for Night Shift Workers
(21:23) Light Exposure and Sleep Quality for Shift Work
(22:34) Temperature Control for Better Sleep on Shifts
(22:51) Relaxation Techniques for Improved Sleep
(23:31) Caffeine Intake and Its Impact on Shift Workers
(23:49) Maintaining a Consistent Sleep Schedule in Shift Work
(24:19) Accountability and Support for Fitness Goals
(28:10) Wrapping Up: Key Takeaways for Shift Worker Fitness
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