November 6, 2025

47234 Views

8 of the Healthiest Sports to Stay Fit on the Go

Posted on November 6, 2025November 10, 2025 by Elizabeth Barletta

As a travel nurse, it isn’t always easy to find a sport or workout that can be done on the go. This list of the healthiest sports includes many that travel nurses can do even while on assignment. Sports promote competition and can help you be creative and inspire you to improve. However, not all of them have the same impact on your body.

Some sports can help you be healthy that are not too costly but are just as effective in keeping you in shape. People participate in sports because it is fun, and they can get a host of health benefits from staying active. If you want to have a healthy body by losing weight, toning your muscles, or improving your fitness, here are some of the healthiest
sports that can help you in achieving these objectives.

These are all proven to have low rates of injury but have a massive impact on physical and mental well-being.

Swimming 🏊

Many health benefits are related to swimming. First is your cardiovascular fitness. When you are into swimming, it can help boost the functions of your cardiovascular system because it works on the whole body.

The major muscle groups are also involved in an exhaustive workout, depending on how vigorous your swimming routines are. Another area where swimming can help is flexibility and posture. Because this sport needs your entire body to move, all the muscles and bones are at work.

Swimming is perfect for all levels and ages because it is less stressful and one of the safest sports. It helps maintain your weight and improves overall fitness and the capacity of the lungs. It also promotes socialization, as many clubs offer classes where you can join and meet other people.

Biking or Cycling 🚴

You don’t have to join the Tour de France to reap the benefits of this sport. Just 40 minutes of cycling is enough to burn 400 calories. Some fitness studios offer indoor cycling classes for people who want to burn higher amounts of calories. It can help tone the leg muscles and shave off excess around the abdomen.

Cycling can improve cardiovascular fitness and lower the risk of heart disease. It is also easy on the bones and joints, like swimming, because it is a low-impact sport. Plus, it can make your brain perform better, and you will feel happier.

Tennis 🎾

Tennis is one of the healthiest sports because it can burn 600 calories. When you play tennis, all the little pivots, sprints, serves, and slams will require you to use your strength and energy. Although these are short bursts, it is still powerful. It can tremendously help expand your lungs’ capacity and improve your overall fitness and ability.

This sport is also very accessible. Because it is known worldwide, it does not matter what level or age group you are. You can find clubs that can cater to your needs.

Running 🏃‍♂️

Running is another activity that burns many calories and is the most straightforward way to lose weight. It improves your cardiovascular endurance and can help lower blood pressure. Since it is a cardiovascular exercise, it can contribute to a healthy heart and reduce the risk of a heart attack.

Also, running can help improve your fitness level, help tone the muscles, and decrease muscle and bone loss. As a result, running helps slow down the aging process. It is important to feel comfortable while running, so buying the best running shoes for your training would be a great idea.

Trail running is worth a try if you want to increase the challenge. It can improve your balance and coordination because of the many obstacles along the way. This can help you learn how to control your body and improve your reflexes.

Squash 🥅

It has been hailed as the #1 healthiest sport all over the world for many years. Squash can burn calories, increase the fitness of the cardiovascular system, boosts flexibility, improves hand-eye coordination, and develops the body’s power and strength.

Squash, much like tennis, is also a social sport because you can play it anywhere at different levels and age groups. It also promotes a healthy mental state and encourages socialization and healthy competition.

Golf 🏌️‍♀️

Golf is a fantastic sport, and it can improve with age. It promotes muscle endurance and balance, particularly for older people. For all ages, it can improve metabolic, respiratory, and cardiovascular health.

This sport is recommended for people who are suffering from chronic diseases like Type 2 diabetes, heart disease, stroke, and cancer (colon and breast). It is also known for helping to reduce the risk of dementia, depression, and anxiety.

Golf can help reduce an average of 500 calories for an 18-hole game. It will also help if you will walk on the course, as it covers about four to eight miles. Another benefit of playing golf is socialization. No matter what age or level, you are bound to forge friendships through the game.

Hiking ⛰️

Hiking outdoors is a form of exercise that has many perks. Aside from the beautiful views, the fresh air and the sounds and sights of nature are good for your physical and mental health. It is a powerful cardio exercise that can decrease the occurrence of heart disease, lower blood pressure, improve your balance, and strengthen the core muscles.

It can also have positive effects in fighting the symptoms of anxiety and stress. Being with nature can boost your immune system while keeping you fit and maintaining your health.

Rowing 🚣‍♀️

Rowing is another healthy sport that has plenty of health benefits. Aside from weight loss, it also helps in increasing muscle strength. You can start practicing rowing indoors, and when you are confident enough, you can try the great outdoors.

It can have powerful results for people of all ages, and you can choose the pace that is suitable for you. Rowing is an excellent workout to help you stay healthy until your golden years.

Gym 💪

Gym classes are the easiest way to start getting fit. There are many classes to choose from, like spinning, yoga, kettlebells, or TRX. All of them are designed for all abilities and ages to make you feel comfortable and have a great workout.

Because of the rising popularity of gyms, they have designed specific classes for each fitness goal, like if you want fat burning, aerobic exercise, or muscle toning. The gym expert can recommend something for everyone. Aside from fitness, joining classes can also help you meet people who can encourage you to get the most out of your courses.

We hope you found this list of the healthiest sports for your body helpful and that you found one that you enjoy.

Are you a travel nurse who makes time to work out? Do you have a sport in mind that you want to add to the list of healthiest sports? Comment down below.

Ready to take your healthcare career on the move and explore new places while staying active and healthy? Browse our current travel assignments and find the perfect opportunity to combine your passion for healthcare with your love of an active lifestyle. Apply today and start your next adventure!

By Allesha Thomas

August 30, 2025

7107 Views

Easy Exercises for On The Go Healthcare Travelers

Posted on August 30, 2025August 6, 2025 by Allesha Thomas

Stay fit anywhere—no gym, no problem!

👋 Life on the Road Doesn’t Have to Sideline Your Fitness

Between long shifts, new city logistics, and rotating sleep schedules, squeezing in a workout as a healthcare traveler can feel nearly impossible. But here’s the good news: you don’t need a gym membership or fancy equipment to stay strong and energized. We have compiled some easy workouts for healthcare travelers.

As a former traveler once told us, “I used to think I had to sacrifice fitness during assignments. Then I discovered the power of a 10-minute routine in my hotel room. Game changer.”

Whether you’re on call, working nights, or between contracts, these workouts for healthcare travelers are designed to keep you active, balanced, and feeling your best—wherever the job takes you.

🌟 The Real Benefits of Moving Your Body

We all know exercise is “good for us,” but it can be easy to forget why—especially after a 12-hour shift.

According to the Mayo Clinic, regular physical activity provides some powerful health benefits, including:

✅ Controls weight
✅ Combats health conditions and diseases, including:

Stroke
Metabolic syndrome
High blood pressure
Type 2 diabetes
Depression and anxiety
Many types of cancer
Arthritis
Risk of falls

✅ Improves mood (goodbye, night-shift blues)
✅ Boosts energy
✅ Promotes better sleep
✅ Can improve your sex life
✅ And—bonus—it can be fun and social!

💬 One healthcare traveler shared:

“I didn’t realize how much movement impacted my mood until I made stretching and bodyweight exercises a daily habit. Even just 10 minutes changes my whole outlook on the day.”

Whether you’re trying to prevent burnout, sleep better, or just feel stronger, consistent movement is a small act of self-care that pays off in big ways—mentally and physically.

✨ Quick Workouts for Healthcare Travelers

These workouts for healthcare travelers focus on mobility, strength, and flexibility—all without requiring much space or time.

Exercise	Focus Area	Reps / Duration	Pro Tip
Push‑Ups	Arms, chest, core	10–15 reps	Start on your knees if you’re a beginner
Tricep Dips	Arms, shoulders	12–15 reps	Use a stable chair or table
Bird‑Dog	Core, posture	10 on each side	Keep your back flat
Plank	Core, stability	30–60 seconds	Breathe deeply; form > duration
Reverse Lunges	Legs, glutes	10 per leg	Step back for better balance
Bodyweight Squats	Legs, core	15–20 reps	Keep knees behind toes

🕒 A Quick 10–Minute Routine for Busy Healthcare Travelers

Total time: ~12 minutes

Warm up – March in place or do jumping jacks (1 min)
Push‑Ups → 10–15 reps
Tricep Dips → 12–15 reps
Bird‑Dog → 10 per side
Plank → 30–60 seconds
Reverse Lunges → 10 per leg
Bodyweight Squats → 15–20 reps
Cool down – Stretch your hamstrings, shoulders, and back (2 mins)

🧳 Pro tip from a Gypsy Nurse follower:
“I kept a travel yoga mat in my trunk and would unroll it at the park between shifts. Sometimes the fresh air made all the difference.”

🌍 Practical Fitness Tips for Healthcare Travelers

Think mini workouts. You don’t need a 60-minute sweat sesh. Even 5–10 minutes makes a difference.
Turn breaks into movement. A few squats or a brisk walk around the hospital parking lot beats scrolling TikTok in the breakroom.
Be kind to your body. Recovery is part of fitness. After back-to-back night shifts, stretching or gentle movement can do more good than a high-intensity session.
Make it a habit. Link movement to a daily cue—like post-coffee, pre-shower, or after your shift.

🧠 Why It Matters

Your health and energy levels impact your work and quality of life. These workouts for healthcare travelers aren’t about perfection—they’re about making yourself a priority, even when schedules get hectic.

Easy exercises for travel nurses aren’t about achieving fitness perfection—they’re about making yourself a priority even when the schedule gets hectic.

Below you will find a video with easy exercises to do anywhere. Best of all, they don’t require any equipment at all!

🔗 More Fitness Resources for Travel Nurses

💬 Let’s Hear From You!

What’s your favorite quick workout or travel-friendly exercise? Drop your go-to moves in the comments below to help other healthcare travelers stay strong on the road.

🧭 Final Word

Fitness doesn’t have to be complicated. With these workouts for healthcare travelers, you can stay energized, strong, and ready for whatever your assignment brings.

Find Your Next Travel Nurse Assignment
Ready to hit the road and take your skills somewhere new? Check out our job board and find your next opportunity today.

By Fusion Medical Staffing

August 8, 2023

2689 Views

6 Quick and Easy Exercises To Help You Wake Up

Posted on August 8, 2023September 1, 2023 by Fusion Medical Staffing

Fusion Medical Staffing provided this article.

Let’s face it: some of us are morning people, and some of us need a little jumpstart to get going. Long work hours and time spent adventuring can make us feel a little sluggish when the alarm buzzes, but as a travel nurse, you want to make sure you’ve got your best foot forward before your shift starts.

It can be hard to find any time to take care of your body at all when you’re a travel nurse – you’re in a new city, a new living space, and you might not have your regular gym equipment. These quick exercises are a perfect match for how to stay fit while traveling in addition to starting the day feeling fresh.

6 Quick and Easy Exercises To Help You Wake Up

Warrior Pose

You may recognize the warrior pose from any introductory yoga class. This is a great way to start off your morning travel nurse workout, feel powerful, and streeeeeetch out that spine, which is a little bit compressed after you’ve spent eight hours in bed (give or take).

Stand with your feet shoulder-width apart, and raise your arms above your head, parallel to your body. Step one foot forward slightly, moving the opposite foot backward to come into a lunge position. Press your torso downward and stretch your arms up to the sky. Repeat with the opposite leg.

Side Plank

Side planks help strengthen the core, hip, and shoulder muscles, so they’re a great way to start off targeting multiple muscle groups at the same time.

Put your forearm on the mat under your shoulder, perpendicular to your body. Stack your upper leg directly on top of your lower leg, extending the knees and hips. Raise your body toward the sky, straightening your waist. Hold position. When you’ve done an equal number on each side, feel free to reward yourself with a healthy snack.

Squats

Some people consider squats the royalty of exercises, although others would choose to avoid that particular kingdom. Squats work your buttocks, quads, hamstrings (front and back of your thighs), adductors, hip flexors, calves – all sorts of big important muscles to keep you stable and practice your balance. These will definitely wake you up.

Stand with your feet shoulder-width apart or slightly wider if that’s more comfortable. Push your seat downward, keeping your back and hips straight, as if you’re sitting in an imaginary chair. Stand and repeat. Just be careful with your knees!

Bicycle Crunches

Technically, they’re not sit-ups. Crunches go way faster, it’s easier to work the core abdominal muscles you’re trying to target, and you can multitask when you get your legs involved!

Lie on your back with your knees bent and your feet flat on the floor. Put your hands behind your head as if you’re preparing for a standard crunch position. Then, raise your shoulder blades off the ground and bend your knees to 90°. Pedal your legs back and forth in the air, alternating your elbows to opposite knees, like riding a bicycle.

Donkey Kicks

This exercise is a less common move, but works great. It targets your gluteus maximus as well as the gluteus minimus, which stabilizes your hip and pelvis. It also works your core muscles, so you get more bang for your buck!

Position yourself on all fours, with hands underneath your shoulders and knees under your hips. Keep one knee bent at 90° degrees and flex the foot as you slowly kick back your leg parallel to the ground. Lower the knee back to the other knee and repeat.

Add Bird-Dog Pose:

With this position, you can get more out of your workout by extending the arm opposite of your kicking leg and balancing on the mat.

Lunges

Almost done! Lunges are sort of like trust falls between you and your ankles. When you do lunges, make sure you’re going slow and steady to avoid losing your balance or injuring yourself.

Stand with your feet shoulder-width apart. Step one foot forward slightly, moving the opposite foot backward. Push your hips forward to deepen the stretch in your thigh and hip muscles. Repeat with the opposite leg.

You know how important it is to take care of the human body and mind – start with yourself.

We hope you found these 6 quick and easy exercises to help you wake up helpful. Do you have any quick and easy exercises to share? Comment them below.

Our job board is a great place to search for your next travel nurse assignment. We have you covered with our housing page if housing is an issue. You can search for what you are looking for.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Amanda Dudley

April 2, 2022

7828 Views

Why Pilates Is Useful For Travelling Nurses: 6 Reasons

Posted on April 2, 2022January 16, 2023 by Amanda Dudley

Nursing is a highly demanding profession, both physically and mentally. In light of these challenges, it’s important to find a mode of exercise that suits you. Everyone has their own personal taste in exercise, but this article wants to demonstrate the power of pilates for those who are uninitiated.

Pilates and yoga are often confused with one another. While they have many similarities, it may surprise you that pilates originated in the early 20th century. Joseph Pilates developed a method he called Contrology. We now go with the eponymous name of ‘pilates,’ however.

Pilates comes in several forms, and most of them center around nine fundamental Pilates principles. They’re all to do with alignment and, as Joseph Pilates’ original name for the method suggests, control. Whichever type of pilates you land on, they’re all quite similar in this regard. Here are the main reasons for you to opt for this type of sports:

1) Improves your mental clarity

Student nurses often have to travel; in addition to learning in their job, they’re also churning out papers like an essay writing service expert. Keeping all these plates spinning at once demands that our minds have time to calm down.

Through its emphasis on breathing and flow, accentuates our mental capabilities. The near-meditative state can be advantageous for sorting out our mental clutter and making our plans for the coming days and weeks more palatable.

Why Pilates Is Useful For Travelling Nurses: 6 Reasons

2) Improves your balance

As a nurse, balance is crucial in performing day-to-day duties, reaching over patients, and carrying precious medicines between wards, all in a busy hospital environment. Mat workouts are one of the most common ways of practicing pilates.

Pilates on a mat has the advantage of keeping you on your toes, which is where you’ll be during those long shifts. It feels terrific to have bare feet while exercising. That connection with the ground is, to coin a phrase, grounding. Your balance is a gift, and pilates will improve it tenfold.

3) Strengthens your core

A pilates table is a large bit of equipment which enhances various pilates exercise by adding resistance or changing the angle of exertion. A strong back and core are necessary for handling patients with care, and the range of exercises which pilates includes is well suited to building this type of strength.

By improving these facets, you will also improve your posture. And we know the psychological impact that presenting ourselves well has on those in our environment and our self-image too.

4) No impact training

Injury is a risk many nurses cannot take. Pilates allows a comprehensive workout without putting your body in harm’s way. Though soccer or hockey may feel like vigorous ways to let off steam, pilates can make you get a sweat on too. Given the tiring effort required to be a nurse, it only makes sense that your workout doesn’t beat you up even more.

5) Tones you up

Vanity is vanity; no one likes it. But coming off a long shift, you may feel like a frumpy and frazzled being. Pilates works in a very calm, controlled manner. These movements tone your body in ways and places you wouldn’t have thought possible.

Feeling fit, healthy, and looking good is a natural impulse. It can help improve your conception of yourself. The meditation element will also help you improve that sense of self-worth.

6) Helps meet friends and socialize

Collaboration, community, and camaraderie; that’s what being a traveling nurse is all about. Working in unfamiliar areas away from family or friends can make you feel lonely. This is a fantastic way to meet friendly, like-minded people. Whether they’re nursing or not, group exercise is a way to build strong bonds.

As nurses, we’re super aware that social bonds are essential for our health. So, combining the healing, strengthening power of pilates with a social group is the perfect way to unwind after a shift or prepare for the next one.

Hopefully, these points have persuaded you to grab a mat and sign up for the next class in your town. Traveling nurses need to look after their bodies and minds. The restorative power of pilates is perfect for this profession. And, given the benefits of exercise, which are extolled on patients, being able to talk about it with them from the perspective of experience will help them embark on this journey too.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By The Gypsy Nurse

March 1, 2022

2608 Views

How to Make Exercise More Enjoyable On a Busy Schedule

Posted on March 1, 2022February 3, 2022 by The Gypsy Nurse

As a travel nurse, it’s common to feel so bogged down with work that you neglect your physical health. Even if you have the time, other hurdles like gymtimidation, or the fear of being judged when exercising in public, can pose yet another interference to your fitness goals.

Despite your busy schedule, among other challenges, it’s important to prioritize your physical wellbeing. Keep reading to learn tips for overcoming those hurdles and making exercise a part of your routine.

Gain Confidence

If you plan to exercise in front of others (or even, at times, by yourself), insecurity and anxiety can make you feel unmotivated to get started. To prevent a lack of confidence from getting in the way of your exercise routine, try to give yourself a pep talk.

Remind yourself that other people are focused on their own workouts and that your physical health is worth prioritizing. You deserve to take up space in the gym just as much as everybody else.

Ask for Advice

Don’t know your way around a gym? The confusion and stress can make working out feel more like a burden than self-care.

If you’re unsure about your form or how to use certain equipment, ask a fitness trainer or floor manager for advice. You might feel scared to ask at first, but just think of how empowered you’ll feel with the new knowledge.

If asking a trainer or employee doesn’t feel right, consider turning to a friend or family member who goes to the gym regularly. Ask them for tips on how to use the equipment and how to feel more comfortable at the gym.

Find the Gym for You

When you already have a busy schedule, going to a gym you don’t like will likely be the last thing on your to-do list. Try choosing a gym with features that actually make you want to attend. You’ll want to keep the following considerations in mind:

Distance from work or home
Gym culture
Peak hours
Business hours
Fitness classes

If you like the gym you’re visiting, you’ll have more of an incentive to go.

Create an At-home Workout Routine

If you don’t have time to go to the gym, try creating an at-home workout routine you love. Even without all the exercise equipment at a typical gym, you can meet your fitness goals by trying bodyweight workouts.

Great options for at-home exercise include squats, crunches, push-ups, and more. Just be sure to use a mirror to check on your form.

Get a Workout Buddy

Working out alone can sometimes feel unmotivating and scary, especially if you’re newer to a gym. To make yourself more comfortable, bring a friend or coworker to the gym or ask them to go for a jog or hike with you.

With someone else by your side, you can tackle your fitness goals and have a personal cheerleader encouraging you along the way.

It can be tough to make time for your physical health when you’re so busy helping others at work. However, prioritizing your own fitness doesn’t have to be impossible. By dismantling other hurdles to exercise, making regular trips to the gym will feel much more doable.

For more tips and information on overcoming hurdles to exercise, check out the infographic below, courtesy of Tommy John.

Infographic:

We hope you found these tips on how to make exercise more enjoyable on a busy schedule helpful. Do you have any tips for fellow travel nurses for making exercise more enjoyable with a busy schedule? Comment them below.

Are you looking for your next travel nurse assignment? Click here to view our job board. Do you need housing for an upcoming assignment? Click here to search our housing page.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By Sancket Kamdar

January 19, 2022

5784 Views

11 Versatile CrossFit Dumbbell Workouts to Look Snatched

Posted on January 19, 2022December 29, 2021 by Sancket Kamdar

Fan of CrossFit training but got only dumbbells to work out? Don’t worry; it’s all good because you are about to acquire powerful knowledge about the most versatile and effective CrossFit equipment – dumbbells.

CrossFit workout regimes are often associated with barbells, kettlebells, and medicine balls, but if you thought that dumbbells were only for bicep curls, think again. The 2017 CrossFit Games made it clear that dumbbells are great CrossFit training equipment, and much can be achieved if you know the best CrossFit dumbbell movements. Moreover, dumbbells take up less space, are easily available, and can be used for doing many other exercises.

Benefits of CrossFit Dumbbell Workouts

Get a pair of dumbbells with a weight that challenges you enough, and you can perform an array of CrossFit exercises that will help you burn fat as well as build muscles effectively. Dumbbells are also easier on your joints than barbells due to the increased range of unilateral motion. Here’s the kicker: They are also great at diagnosing and treating body imbalances, that is, making your left arm equally stronger as your right arm through repeated training.

If you are looking to get a pair for your home gym, you can go for hex dumbbells which are popular for their ergonomic design, durability, and budget-friendliness.

CrossFit Dumbbell Workouts:

From working your shoulders to toning your thighs, you will love programming these dumbbell CrossFit WODs at home or the gym.

Note: While the recommended weight for most dumbbell movements is given below, consider scaling up to something heavier to challenge yourself further.

1. Dumbbell Run

Dumbbell weight: 2×50/35 lbs

The drill: For time
Run 400 meters
20 Dumbbell Clean-and-Presses
Run 400 meters
20 Dumbbell Thrusters
Run 400 meters
20 Dumbbell Burpees and Presses
Run 400 meters

2. Dumbbell Downfall

Dumbbell weight: 2×45/25 lbs

The drill: 5 rounds for time
5 Man Makers (1 dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster)
10 Dumbbell Lunges
15 Toes-to-Bars
20 Burpees

3. Freight Train

Dumbbell weight: 2×50 lbs

The drill: 3 rounds for time
10 Dumbbell Thrusters
15 Burpees
30 Air Squats

4. Tomilson (To honor: Jon Thomas TuMileson)

Dumbbell weight: 2×60/40 lbs

The drill: 8 rounds for time
200-meter Run
11 Dumbbell Burpee Deadlifts

5. Nick (To honor: Nicholas P. Steinbacher)

Dumbbell weight: 2×45/35 lbs

The drill: 12 rounds for time
10 Dumbbell Hang Squat Cleans
6 Handstand Push-Ups on Dumbbells (Do normal push-ups if you can’t do the handstand ones)

6. Helton (To honor: Lt. Joseph D. Helton)

Dumbbell weight: 2×50/35 lbs

The drill: 3 rounds for time
800-meter Run
30 Dumbbell Squat Cleans (2×50/35 lb)
30 Burpees

7. Hotel Hell (Popularized by: Chris Spealler)

Dumbbell weight: 2×35/25 lbs

The drill: For time
100 Dumbbell Hang Clean Thrusters
5 Burpees to start, and at the top of each minute

8. Painstrom XV (Popularized by: CrossFit Central Scotland)

Pick your own dumbbell weight

The drill: 7 rounds for time

10 Man Makers (1 dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster)
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings

9. Joseph Marchbanks Jr. (To honor: Joseph Marchbanks Jr.)

Dumbbell weight: 2×75/45 lbs
The drill: 10-9-8-7-6-5-4-3-2-1 reps for time
Alternating Dumbbell Snatches (75/45 lb)
Handstand Push-Ups (Do normal push-ups if you can’t do the handstand ones)

10. Makimba (To honor: Makimba Mimms)

Dumbbell weight: 2×10 lbs (This is for kids. You can scale up as per your strength)

The drill: 15-10-5 reps for time
Dumbbell Thrusters
Air Squats
Burpees

11. Home Core (Popularized by: Margaux Alverez)

Dumbbell weight: 2×50/35 lbs

The drill: 3 rounds for time
15 Dumbbell Sit-Ups
20 Dumbbell Russian Twists
10 Right Side Plank with Hip Raises
10 Left Side Plank with Hip Raises
10 V-Ups

You may not have the exact dumbbell weight mentioned for every workout above; in that case, try to do the best with what you have – add more reps if you have lesser weight or do fewer reps if you have heavier weights. These CrossFit exercises will fire up those muscles and give you a good sweat session for sure. Don’t forget to start with a good warm-up routine and end with a cooldown. Lastly, listen to your body and go at your own pace to scale it up gradually.

We hope that we have given you enough dumbbell-only CrossFit workouts that you can perform anywhere, anytime, to get moving. Challenge yourself to get that snatched body ASAP with only a pair of dumbbells (and your body strength).

Are you looking for your next travel nurse assignment? Click here to view our job board. Do you need housing for an upcoming assignment? Click here to search our housing page.

If you are a new travel nurse or looking into becoming a travel nurse:

START HERE

Travel Nurse Guide: Step-by-Step (now offered in a PDF Downloadable version!)

By The Gypsy Nurse

December 16, 2021

4099 Views

The Best Time of Day to Work Out

Posted on December 16, 2021November 30, 2021 by The Gypsy Nurse

Whether you work out in the morning or the evening probably depends on your schedule and what you feel works best for you. Ultimately, there’s no real answer to what time of day is best for working out because everyone lives with different biological and environmental circumstances.

That said, there are pros and cons that come from working out during different times of the day. For example, in the morning you might wake up feeling energized, while in the evening you feel burnt out from work. In contrast, in the morning, your muscles may be stiff, whereas in the evening, they are warmed up and ready to get fit.

To help you decide what time of the day is optimal for your workout sessions, below we’ve outlined the benefits and drawbacks of working out in the morning and the evening.

Morning Workouts

While morning workouts aren’t for everyone, they yield an assortment of benefits. For example, some of the advantages of working out in the morning include:

Energy: Morning workouts leave you feeling energized and ready to face the day.
Testosterone: Your testosterone levels are higher in the morning, meaning that it could be easier to handle intense workouts.
Routine: Exercising in the morning can be the perfect morning routine to build momentum for the rest of the day. Morning runs can do wonders for your energy levels throughout the day. Just make sure that you have the appropriate women’s running shoes on hand!

Working out in the morning, however, isn’t always the best move. While getting your blood flowing in the morning can be the perfect way to start off the day for some, for others, the drawbacks outweigh the advantages. Some of the drawbacks of morning workouts include:

Stiffness: When you first wake up, your muscles may feel tight and stiff, making it difficult to get into the flow of exercise.
Waking Up Early: If you need to wake up early to get your exercise done before work, it could be difficult to get out of bed at all.
Sleep: Waking up early for your workout could mean you don’t get enough sleep. This could require you to go to bed earlier.

Evening Workouts

Some people swear by working out in the evening. An after-work exercise can be just the thing you need to blow off some steam and relieve stress after a long day. Here are some of the best benefits that come with evening workouts:

Enhanced Performance: Since your muscle temperature is at its peak and your blood is flowing from moving throughout the day, evening workouts could result in enhanced performance.
Stress Relief: As we mentioned before, after a stressful day at work, exercise can be a great way to relieve stress and decompress.
Positive Momentum: If you normally have bad habits such as watching TV after work, exercising can be a great replacement habit that builds positive momentum for the rest of the day.

Of course, just like working out in the morning, exercise in the evening also has its drawbacks. This makes sense, given that sometimes the workday can tire people out to the point where they just want to rest and relax upon returning home. Here are some of the biggest disadvantages of working out in the evening:

Lack of Motivation: After work, particularly if you work a physically demanding job, working out may be the last thing you want to do.
Disrupted Sleep Patterns: Working out gives you a boost of energy that could keep you awake at night, leaving you groggy and tired the next day.
Workout Equipment Lines: Since people often work out in the evening, if you’re going to a gym, you may have to wait in line before you can use the equipment you need. This can be frustrating and make your workout take longer than it needs to.

Conclusion

The best time to work out in a day varies from person to person. To decide when you should exercise for optimal results, weigh the pros and cons of morning and evening workouts. You may even want to do a trial run where you test how it feels to exercise at different times of the day.

Remember, the most important thing about exercising is to remain consistent. For this reason, it’s important to choose the time of day that works best for you and your schedule. For more information about when the best time is to exercise, check out the infographic below.

Are you looking for your next travel nurse assignment? Click here to view our job board. Do you have an assignment but

By Lirika Hart

November 2, 2021

5998 Views

Take Control of Your Life: Physical Activities That Improve Your Health

Posted on November 2, 2021October 23, 2021 by Lirika Hart

Most people concentrate on one sort of exercise or activity and believe that this is sufficient. It’s crucial to obtain all four forms of exercise for endurance, strength, balance, and flexibility. Each one has its own set of advantages. Doing one type can help you enhance your ability to do the others, and variety can help you avoid boredom and injury. You can choose activities that suit your fitness level and needs regardless of your age.

Physical activity or exercise can help you stay in better shape and lower your chance of acquiring diseases, including type 2 diabetes, cancer, and cardiovascular disease. If you want to know the best exercises to include in your daily routine, have a look at the blog.

Swimming

Swimming is known as the best workout. Water’s buoyancy supports your body and relieves pressure on aching joints, allowing you to move more smoothly. “Swimming is helpful for people with arthritis since it requires less weight-bearing,” says one expert. Swimming has been shown to improve your mental state and put you in a better mood in studies. Another alternative is water aerobics. These classes can help you lose weight and tone up.

Aerobics

Brisk walking, riding, swimming, and mowing the lawn are examples of moderate aerobic activity. Running, heavy yard work and aerobic dancing are examples of vigorous aerobic exercise. Weight machines, your own body weight, heavy bags, resistance tubing or resistance paddles in the water, or hobbies like rock climbing can all be used for strength training. If you want to lose weight, achieve specific fitness goals, or reap additional advantages, you may need to increase your moderate aerobic activity.

Workout Exercise

Health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, if not all, days to maintain health and reduce your risk of health problems. Also, there is a necessary need to use the right workout equipment to perform these exercises well and enrich your exercising experience.

Using only your body weight, when done correctly, can give you a run for your money. So, whether you don’t like going to the gym or you’re short on time, clear some space in your living room and get ready to sweat.

Walking

Walking is a simple but powerful activity. It can help you maintain a healthy weight, lower your cholesterol, strengthen your bones, control your blood pressure, enhance your mood, and reduce your risk of various ailments. Walking and other physical activities have been demonstrated in a number of studies to improve cognition and prevent age-related memory loss.

All you need are a pair of shoes that are well-fitting and supportive. Begin by walking for ten to fifteen minutes at a time. You can gradually increase the length and speed of your walks until you’re walking for 30 to 60 minutes most days of the week.

Martial Arts

This Chinese martial art, which incorporates both movement and relaxation, is beneficial to both the body and the psyche. It’s even been dubbed “meditation in action.” Tai chi consists of a series of beautiful movements that flow seamlessly into one another. Tai chi is accessible and helpful to people of all ages and physical levels since classes are offered at various levels. ” It’s especially beneficial for seniors because balance is a crucial component of health and something we lose as we age.

Rope Skipping

According to many studies, practicing skipping for 45 minutes can burn up to 450 calories. It targets the shoulders, calves, glutes, and quadriceps muscles. Hold the jump rope handles securely with your feet shoulder-width apart. Swing the rope around your head and jump as the rope approaches your front feet. It may take a little practice to get going at a faster pace, but consistent practice will help.

Burpees

Burpees are a full-body workout that improves blood flow, heart rate, strength, and flexibility. Get into a squat stance by standing with your feet shoulder-width apart. To get into a plank position, bend forward and place your hands in front of your feet while stretching your feet behind you. Return to a squat and jump as soon as possible. It is recommended to do three to five rounds every day.

Conclusion

So, all these exercises are appropriate for everyone to include in their daily routine. It’s simple to compile a list of aerobics exercises to practice at home for the short term, but if you want long-term changes, you can try these exercises by using the right equipment as well.

We hope you found this article on physical activities that improve your health helpful. Do you have any exercises you do to maintain a healthy lifestyle as a travel nurse? Comment them below.

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By MedPro Healthcare Staffing

December 21, 2020

6261 Views

WHO Announces New Exercise Guidelines and Amount People Should Be Getting

Posted on December 21, 2020May 19, 2021 by MedPro Healthcare Staffing

This article was provided by: MedPro Healthcare Staffing.

The World Health Organization (WHO) has issued new weekly physical activity guidelines to maintain a healthy lifestyle as we approach the new year.

WHO has advised adults to tally 150 minutes, or roughly 2.5 hours, of moderate to vigorous physical activity each week, including those with chronic conditions or disabilities. For those aged 64 and over, racking up 150-300 minutes of moderate activity, including 75-150 of vigorous exercise, can help reduce the risk of heart disease, cancer, diabetes, hypertension, and even early death.

The organization had previously stated it was a necessity to garner 150 minutes of moderate exercise. Or at least 75 minutes of intense exercise each week, but that was recommended for healthy adults.

On the other end of the spectrum, young adults, children, and adolescents should all be getting up to 60 minutes of moderate or vigorous exercise-per-day. These activities should include cardio-based exercises like jogging, biking, and rowing, but also strength-enhancing workouts too.

As COVID-19 continues to surge, it is important for individuals to not only abide by social distancing protocols but also put in the necessary time to maintain a healthy lifestyle. Especially those at risk, like people with chronic heart conditions and metabolic or respiratory issues.

Our healthcare professionals work hard enough to help us stay healthy, so finding time to help themselves can sometimes go overlooked. Traveling nurses are always on the go and tend to work long hours. Finding some ‘me’ time isn’t necessarily out of reach. However, this requires some proper planning to fit it into busy schedules. That said, here are a few tips for our travel nurses and allied professionals.

Train Your Mind and Your Body Will Follow

It is important to not only document your progress but to celebrate it as well. You need first to understand the benefits of physical activity and how it can improve your quality of life. As any healthcare industry professional will tell you, physical activity is not only great for one’s physique but great for the mind as well. Next, incorporate exercise into your daily routine and track your time spent, distance covered, and progression. We know that finding time for physical activity is difficult when travel nurses are putting in 12+ hour shifts, but if you can’t find time before- or after a shift, incorporate your movements into your daily routines! Write down your perceived barriers or obstacles and come up with a plan to conquer them. Lastly, note the benefits of your activities, shed any insecurities, and recognize all you have achieved as you progress.

Incorporate Your Peers

We could all use some motivation and encouragement. That said, bring your fellow healthcare professionals into the mix, stay active together, and learn new things. Consider carving out some time during the day for quick 5-10-minute bodyweight routines, like air squats, pushups, sit-ups, and v-ups, to name a few. Taking a break with a coworker to knock out some exercises, scaling a flight of stairs, or taking a brisk walk in the parking lot are a few great ways to keep moving! Sharing activities improve our interactions with our peers and help build friendships. In fact, just two minutes of exercise before critical thinking sessions can enhance and boost the mind.

Consider a Home Gym

Sometimes when people see the phrase, ‘home gym,’ they think this needs to be a $1,000+ job in completely overhauling a room, garage, cellar, etc., but that is not the case. One can carve a section out of a room and incorporate a few kettlebells, free weights, stationary bike, rowing machine, or yoga mat. This allows you to exercise on your time and have a safe space to do it as well. Personal space makes for improved efficiency and shifts your mentality to exercise more of a lifestyle than a perceived obligation.

Plus, you will not have to wait in line to use the equipment! Although some travel nurses are bouncing from location-to-location, it does not mean you do not qualify to ‘own’ a home gym. You can incorporate movements using readily available items, like squats with water bottles or two-liters, using towels to do various stretches in improving flexibility, or even doing some jumping jacks or air squats in an area that will allow for it.

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Swimming 🏊

Biking or Cycling 🚴

Tennis 🎾

Running 🏃‍♂️

Squash 🥅

Golf 🏌️‍♀️

Hiking ⛰️

Rowing 🚣‍♀️

Gym 💪

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1) Improves your mental clarity

2) Improves your balance

3) Strengthens your core

4) No impact training

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Infographic:

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