Remote nursing has many benefits, but it’s typically less physically demanding than traditional nursing roles. This doesn’t mean you can’t lead an active lifestyle from home, though!
In this post, I’ll help you build a home workout routine and share tips and tricks so you can stay active working remotely.
Build Your Own At-Home Workout
The fitness world is filled with complicated exercise routines and flashy products that promise to get you fit fast.
While some of us may enjoy managing the minutiae of training protocols and evaluating the latest health tech, most remote nurses are simply trying to be healthier. The good news is that carving out time for exercise doesn’t require a kinesiology degree–just a training schedule you can stick with.
While everyone’s unique fitness goals differ, the CDC recommends 150 minutes of moderate activity per week and at least two strength training sessions.
Efficiency is the name of the game with at-home workouts, so you’ll want to prioritize compound movements–exercises that use multiple muscles simultaneously–like squats, deadlifts, and rows. Compound movements have a bigger bang for your buck than isolation exercises, which primarily work only one muscle.
Below are three different sample workout schedules you can try that cater to the remote nurse lifestyle.
A proper warm-up is essential before any exercise, especially if you start a new workout routine or return to one. Don’t know how to properly warm-up? Check out this guide.
No Equipment At-Home Workout
| Monday | Tuesday | Wednesday | Thursday | Friday |
| 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up |
| *Perform each exercise for 30 secs, then move to the next* Squat Alternating lunges Push-ups Dead bugs Hip flexor march Rest 1-2 minutes, repeat circuit 4-5 times | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady state or intervals- whatever you enjoy! | 30-45 minute yoga flow Try this one, this one, or this one. | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady-state or intervals- whatever you enjoy! | *Perform each exercise for 30 secs, then move to the next* Glute Bridges Superman Bird Dog Mountain Climbers Alternating side plank Rest 1-2 minutes, repeat circuit 4-5 times |
Minimal Equipment At-Home Workout
| Monday | Tuesday | Wednesday | Thursday | Friday |
| 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up |
| *Perform each exercise for 30 secs, then move to the next. Goblet Squat Alternating lunges Push-ups Dead bugs Kettlebell halos *Rest 1-2 minutes, repeat circuit 4-5 times | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady state or intervals- whatever you enjoy! | 30-45 minute yoga flow Try this one, this one, or this one. | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady-state or intervals- whatever you enjoy! | *Perform each exercise for 30 secs, then move to the next. Suitcase deadlifts Superman Bird Dog Banded rows Kettlebell halos *Rest 1-2 minutes, repeat circuit 4-5 times |
Gym Workout
| Monday | Tuesday | Wednesday | Thursday | Friday |
| 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up | 5 min Warm-up |
| Goblet Squat 8 reps, 4x Alternating lunges 8 reps, 4x each leg Push-ups as many reps as possible, 4x Dead bugs 15 each side, 4x Kettlebell halos 30 sec each direction, repeat 4x *Rest 2-3 minutes between each exercise set | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady state or intervals- whatever you enjoy! | 1 hour fitness class of your choice. Check out your local gym or one of these at-home yoga flows: Try this one, this one, or this one. | Run, walk, cycle, row, etc. for 30 min – 1 hour Steady state or intervals- whatever you enjoy! | Romanian deadlifts 8 reps, 4x Superman 30 reps, 4x Bird Dog 20 reps each side, 4x Banded rows 8 reps, 4x Kettlebell halos 30 sec each direction, repeat 4x *Rest 2-3 minutes between each exercise set |
3 Tips for Getting Started
Whether you’re exercising for the first time or returning from a hiatus, these tips will help you sustainably embrace movement.
- Start slow: If you’re new to remote work, you may want to throw yourself into a fitness routine to make up for lost time. While that motivation is great, you must set achievable goals to succeed. If you do too much too quickly, you can experience overtraining, overwhelm, and even injury.
- Work with what you got: You don’t need fancy equipment, expensive apps, or even a gym membership to get fit. You can get in shape with or without equipment in any environment. So don’t get distracted by the bells and whistles of social media and people selling you something.
- Progress, not perfection: The key to cultivating behavior changes that stick is embracing a mindset of “a little bit better.” If you’re entirely inactive right now, instead of trying to achieve the often-cited 10,000 steps per day–aim for maybe 4,000 steps a day. If you’re not exercising whatsoever, shoot for 1-2 workouts per week. Realistic and achievable goals allow you to build trust in yourself, and these little victories will strengthen your resolve to keep going. Health is a balance of self-discipline and self-compassion, after all. Habits are built with consistency over time, be patient and don’t give up!
Putting it All Together
Remote nursing offers a change of pace and allows you to center your health and fitness in ways traditional nursing did not.
While this new freedom can be liberating–it can also feel daunting. But I’m here to tell you that fitness doesn’t have to be complicated or expensive. Simply find an exercise program you can stick with, full of movements you enjoy, and get moving!
If you want more remote work health inspiration, check out our maximizing movement guide and nutrition tips.