Exercise When Working Long Hours: A Plan That Fits

You leave before the kids are up and get home after their bath. Or you work split shifts, with a gap in the middle that is too short to go home and too long to waste. On your days off you are catching up on sleep, chores and family time. Sound familiar? Exercise when working long hours is not about finding an extra hour. It is about using the movement already hiding in your commute, your breaks and the edges of your day, then protecting one or two proper sessions a week.

I coach plenty of people with demanding jobs: NHS staff, teachers, hospitality workers, drivers and office workers on 50-hour weeks. The ones who stay fit are not the ones with the most willpower. They are the ones with a plan that fits their rota.

Start with what your week really looks like

Before you plan any training, write down a normal week. Mark three things:

• Your commute times and how you travel.
• Your breaks, including split-shift gaps.
• The one or two windows where you are not working, not asleep and not doing childcare.

Those windows, however small, are where your training goes. If you work rotating shifts, my post on fitness for shift-working parents goes deeper into planning around a rota. The Health and Safety Executive also has guidance on managing shift work that is worth a read if fatigue is a big issue at your workplace.

Exercise when working long hours: the commute

Your commute is often the biggest block of “free” time in a long day. Some ideas that work in London:

• Walk part of the way. Get off a stop early or walk to a further station. Even 10 to 15 minutes each way adds up to over two hours of walking a week. My post on getting off a stop early has more on this.
• Take the stairs at stations. Where it is safe and the stairs are not packed, walk up instead of standing on the escalator.
• Cycle one or two days a week if your route allows it, and you have somewhere to change.
• Use standing time. On a crowded train you cannot do squats, but you can stand tall, gently brace your core and shift your weight from foot to foot.

Break-time movement that does not leave you sweaty

Most people with long hours cannot shower mid-shift. So break-time movement should be gentle enough that you go back to work fresh. The NHS explains why sitting too much is bad for us, and breaking up long sitting periods is a good habit whatever your job.

The 8-minute break routine

• Brisk walk outside or around the building: 4 minutes
• Sit-to-stand from a chair: 10 reps
• Push-up against a wall or desk: 10 reps
• Hip flexor stretch, one knee down or standing lunge position: 30 seconds each side
• Chest stretch in a doorway: 30 seconds

If you have a longer gap, my lunch break workout is designed for 20 to 30 minutes.

For split shifts

A two or three hour gap between shifts is a golden window. Eat something, then use 30 to 40 minutes for a walk, a home session or a class if one fits. Keep it moderate rather than flat out, because you still have a second shift to get through.

Your two anchor sessions

Commute walks and break routines keep you moving, but you also need some proper strength work. The NHS recommends strengthening activities on at least two days a week in its physical activity guidelines for adults. Pick two days and protect them. A simple 25-minute home session:

1. Goblet squat with a kettlebell, dumbbell or heavy bag: 3 sets of 10
2. Push-up (on knees or a bench if needed): 3 sets of 8
3. Romanian deadlift with whatever weight you have: 3 sets of 10
4. One-arm row: 3 sets of 10 each side
5. Plank: 3 sets of 20 to 30 seconds

Rest about a minute between sets. On days off, this is also a good time for a longer walk with the family.

Energy and recovery on long days

• Do not train hard on very little sleep. On those days, walk instead.
• Pack food you will actually eat. Long days often mean vending machine meals. A packed lunch with protein, plus a couple of snacks, keeps energy steadier.
• Keep evening sessions moderate if you need to sleep soon after. Some people sleep better after a workout, some worse. Notice what works for you.
• Watch for warning signs. Constant exhaustion, getting ill a lot or poor sleep for weeks are signs to ease off and talk to your GP.

Where a bootcamp class fits in

With long hours, decisions are tiring. A class means no planning, no thinking, just turn up and follow. In 45 minutes you get your strength and conditioning done, with a coach watching your form.

If your job leaves you stiff and achy, particularly if you are over 35, the SYP Built To Last functional strength class is built for lifting, carrying and moving well. Book on your lighter days, and treat it as one of your two anchor sessions.

FAQs

How do I find time to exercise when I work 12-hour shifts?

Use your days off for two strength sessions and a longer walk. On work days, aim only for movement during breaks and your commute. Do not try to fit hard workouts around a 12-hour shift.

Is it better to exercise before or after a long shift?

Whichever you will actually stick to. Before work suits people who are fresh in the morning, and after work suits people who need to burn off stress. Try both for a couple of weeks and notice which one you keep doing.

Does walking during my commute really count as exercise?

Yes. Brisk walking counts as moderate activity, and regular commute walks can make up a big part of the 150 minutes a week the NHS recommends.

What if I am too tired to train on my day off?

Sleep first, then do a short session or a walk later in the day. If you feel exhausted all the time, speak to your GP to rule out other causes.

Book your first class

SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, with a maximum of 10 people and every exercise scaled to your level. It is £15 a class and you book only the ones that fit your rota. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send you the timetable. If your hours make classes impossible, online coaching with SYP Fitness gives you a plan you can follow anywhere.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.