【Shift work becomes a norm in different industries in response to the economic development, and people in this generation have already been used to such a system. Although it is not something new to us, do we really have an ample understanding of shift work?】
Sustainably exercising, which is efficient in burning calories and boosting metabolism, plays a vital role in keeping us healthy. Such living habit consists of an amazing effect on the shift workers as it also improves your sleeping quality. Keep reading, and a healthier you is just around the corner!
1. Physical activity is NOT an exercise
Many people are under the impression that physical activity like walking during work time is a part of exercising, but actually, they are not the same thing. Walking is a bodily movement that results in energy expenditure, our bodies are designed to do it every day so it is regarded as physical activity, but not an exercise. In contrast, exercise is a planned movement, which is intended to improve physical fitness by strengthening muscles and increasing metabolism. To put it simply, walking is not intense enough to be an exercise, more intense exercises like running and swimming are needed for you to get stronger.
2. Establish an exercise routine
So now you know that exercising is a must in your daily routine, but as a shift worker, it may sometimes seem impossible for you to work out around your shifts. Generally for those who work with a 9-to-5 schedule, will exercise immediately after work, but it is definitely not a wise choice for the night shift workers. Rather than diving into a workout under extreme fatigue, you will want to do it after getting enough sleep, as it is a great metabolism booster that provides you energy throughout the shift. It is suggested to be prepared with your exercise gear before sleep so that you are ready to do it soon after waking.
3. More aerobic exercise: jumping rope
It is no easy matter to find an exercise suits you when there is a huge variety of sports. If you will take the price and the level of convenience into consideration, rope jumping is an excellent strategy for you to adopt. Such an aerobic exercise is great for improving your heart and lung health. It makes you breathe hard due to the oxygen demand from your muscles, so that your lungs will slowly increase the ability to intake oxygen by rope jumping. Your bone mass and density can also be improved as rope jumping is a weight-bearing exercise. The more you jump, the thicker and denser bones you get, not to mention it is good at preventing diseases like osteoporosis.
4. Jump rope safety: general notes
Hard surfaces including concrete and asphalt should be avoided for your workout, as they jeopardize your ankle, knee and, joints due to the lack of shock absorption. A mat is a wise investment for protecting you as it helps absorb the majority of the impact upon landing, preventing your joints from getting shin splints or other sports injuries. The jumping height is also the key to preventing injuries when jumping rope. Instead of jumping too high from the ground, it is better for you to keep your feet relatively low to the ground.