Staying healthy is easier said than done. Being lazy is all too easy for the everyday working Joe. But what about those of us who aren’t everyday workers? What about those who man the night shift? Staying healthy with a nightshift job is infinitely more difficult. Shifts tend to be longer than 9–5, sleeping patterns are disrupted and the last thing you want to do when you’re finished is go ahead an exercise.

Well this article is here to tell you that staying healthy when you’re working nights isn’t as difficult as you think. We’ll detail some tips and tricks on how to stay healthy with a nightshift job, as well as some diet suggestions to steer you away from those open all hours fast food restaurants.

Keeping Active

Staying active while working nights is probably the biggest task that you’ll have to overcome. With long shifts and a lack of daylight, the last thing you want to do is to be exercising. However, if you are looking to stay healthy, some form of exercise has to happen. While there are a plethora of gyms boasting 24 hour opening times, the exercise required to stay healthy doesn’t have to be that strenuous.

Staying active doesn’t mean running 10 miles on a treadmill during your breaks. It can be something much more simple, in fact it be as little as taking a break from sitting down and walking around the workplace. Through a multitude of studies, it’s been shown that standing up for as little as just one minute every hour can have real benefits for your health. Your blood pressure is lowered, posture improved and your circulation receives a boost. Where this may not sound like a lot, you’ll be surprised at how much it makes a difference.

Some people will be looking for something more intense, but you’re likely to be restricted by time. On the whole, if you’re looking to maintain a level of fitness, then 30 minutes exercise is likely to be required. 30 minutes is an incredibly achievable, if you put your mind to. Mixing up your way of getting to work can cover your 30 minutes. Swapping the bus or the drive for a bicycle or a run can get your intensive exercise out of the way without detracting time form your schedule.

Eating Healthy

Diet is an essential aspect of maintaining a healthy lifestyle. You can do all the exercise you want but if your still shovelling in junk food left, right and centre then you are not going to see the benefit your exercise regime, no matter how hard you work. Eating healthy when working nights can be problematic, McDonald’s may be open 24 hours but to date I’ve never seen a 24 hour salad bar.

I’m a firm believer that the best way to eat healthy is to pre-prepare your meals. Where quick and easy food will always be the temptation, it’s very rarely the answer. If you’re bulking up, you can probably get away with eating whatever you want, if your exercise levels are up to the task. for most of that, it won’t be the case, so meal preparation is quite essential.

The easiest way to pre-prepare your meals, is to cook in bulk. On a personal level, each Sunday when I chose which healthy meal to cook for dinner I prepare eight times the amount that I would need. That gives me one meal for that evening, and seven lunches. Distributed into a number of tupperware containers, a quick blast in the microwave and you’ve got a hot healthy meal with very little effort.


Staying healthy in a night job isn’t straightforward, however, there are a number of quick and easy techniques that can help you stay healthy and in shape. Regular exercise, as little as standing up for just a minute an hour, and coming prepared with healthy meals can go a long way to improving your wellbeing. With 24 hour gyms becoming common place, exercise is more than achievable, so no matter what pattern your shifts follow, you can keep up your exercise programme.


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