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How To Stay Fit When You’re A Healthcare Professional

In today’s world, the healthcare profession is considered one of the most challenging and demanding jobs.

With consistent exposure to illnesses and rigorous daily demands of patient care, no wonder their health is of paramount importance because all the world’s people wouldn’t thrive without them.

As a healthcare professional, staying fit and healthy is a number one priority because lowering your defenses could be catastrophic.

In two years, in the US, from January 2020 to February 2022, there were 602,300 deaths in in-patient healthcare settings.

And in one report, a year of battling Covid 19 resulted in 3600 deaths of healthcare professionals in the US, only because there wasn’t enough supply of PPE or personal protective equipment.

Healthcare professionals are exposed to many risks. Aside from keeping healthy, they need to be knowledgeable of the specific dangers of their job.

Bloodborne Pathogens training could help protect them from contracting deadly diseases like hepatitis B, Hepatitis C, and HIV AIDS. 

Some Essential Thing To Remember As A Health Care Professional

If you’re a healthcare professional, here are some essential things to remember so you can stay fit:

  •  Get Hydrated

Nurses in the United States work an average of eight to ten hours per day, and some of them exceed working hours as demanded by the situation.

Forgetting to drink due to too much concentration on the task is common, resulting in dehydration. An adult who’s frequently dehydrated may develop urinary and kidney problems. 

Water is a fundamental part of the healthy human body, as 60% of your body is water. It makes your bowel and muscles function better and gives your skin a healthy glow

An adult is recommended to drink 8-10 glasses of water daily because not doing so can provide you with the following:

  • Bad breath
  • Fatigue
  • Weakened immunity
  • Poor skin
  • Constipation
  • Headache
  •  Muscle cramps

  •  Enough Restful Sleep

Sleeping is necessary as eating and exercising. But also consider the quality of sleep. Good sleep quality will make you wake up feeling refreshed and invigorated.

When you wake up still feeling sluggish, and you were awake several times into the night, that’s not a restful sleep at all. Good sleep quality will make you sleep through the night, maybe waking up only once. 

Sleep is essential and can never be underestimated. Having enough restful sleep boosts one’s brain functions and improves your mood. 

At night, to get better sleep, it is recommended to:

  • Not drinking caffeinated beverages late in the day
  • Limit long naps
  • Sleep and wake up at consistent times
  • If you’re having trouble sleeping, take a melatonin supplement

  • Eat A Balanced Diet

A balanced diet must consist of food from the following:

  • Fruits
  • Vegetables
  • Lean protein
  • Whole grains
  • Nuts
  • Legumes

One must also remember to limit their calorie intake and not exceed 2000 calories every day and stay away from food with empty calories like cakes, sodas, ice cream, and processed meats.

Healthcare professionals who follow a balanced diet will increase their immunity from illnesses, resist infections, and have the energy to perform well on the job. 

  •  Manage Stress

Stress can deteriorate one’s body, and when one is frequently stressed, there’s a huge tendency that your body systems might shut off; this is due to the increase in cortisol in your body systems, which is also called stress hormones. 

You might experience anxiety, digestive problems, muscle tension, weight gain, and heart attack when this happens.

As a healthcare professional who looks after patient welfare, you must be stress-free to perform your job well. And you can achieve this by doing the following:

  • Practice relaxation and breathing techniques
  • Keep a journal and write about your thoughts
  • Take time to relax and listen to music
  • Lie down and watch your favorite TV show or stream movies
  • Foster healthy friendships 
  • Having a sense of humor and laughing at even the most ridiculous thing
  • Organize and clean your space

How To Stay Fit When You're A Healthcare Professional

  • Take A Vacation

Taking some time away from the job allows one to recharge. Taking vacations has proven physical and mental health benefits. Research shows that working 55 hours or more a week links to a 35% higher risk of stroke and 17% higher risk of dying from heart disease. 

After a vacation, workers who return to the job showed increased productivity, more creative output, and a more relaxed state of mind. 

Take some time off and enjoy activities other than what you usually do. A change in scenery in the company of people you love will benefit you. 

  •  Engage In A Hobby

So, you probably love baking or knitting; doing this during your time off will be incredibly beneficial for you. Something you’re passionate about will take your mind off the rudimentary things you do daily at work.

A hobby is a mental escape from the overwhelming demands of life. Pouring your creative juices to achieve something pretty will give you satisfaction, fulfillment, and joy. 


Staying fit and healthy so you can function at your best in your job is a priority of the healthcare industry.

Wellness in the solution to physical, mental, emotional, and spiritual are essential in every working individual’s life; achieving this through taking care of one’s health and proper education.  Training is easily attainable once you focus on the things that matter.


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