[0:01] Another one of the foundational pillars of functional medicine – movement and physical activity for night shift workers. This pillar is especially important as it helps restore balance in a schedule that often feels anything but balanced.

[0:17] In functional medicine we see movement as a form of medicine. It’s not just about burning calories or building muscle, it’s about supporting your entire system. Movement improves circulation, enhances lymphatic drainage, supports detoxification and even helps regulate your circadian rhythm, which is crucial for anyone working against their natural sleep wake cycle.

[0:46] This means viewing movement as a tool to nurture your body and mind, helping you feel grounded, energized and resilient.

[1:00] Some holistic approaches to movement that can support your health are mindful movement practices like yoga, tai chi, or qigong combine gentle movement with breath work helping to regulate the nervous system and reduce stress. These are perfect for unwinding after a long shift or grounding yourself before starting your day.

[1:24] There’s functional strength training – focus on exercises that mimic real life movements like squats, lunges, or core stabilization. This not only builds strength but also improves posture and reduces tension, especially if your job involves standing or sitting for long hours.

[1:50] And one of my favorites – rebounding for detoxification. Using a mini trampoline or engaging in rhythmic bouncing like jump roping stimulates lymphatic flow, supports detoxification and reduces inflammation.

[2:06] And grounding exercises – walking barefoot on grass or soil if accessible can connect you to the Earth’s natural energy and help counteract the effects of prolonged time indoors under artificial lighting.

[2:19] Timing matters when it comes to movement, especially for night shift workers. Exercising too intensely before sleep can disrupt your rest, so instead aim for gentle activity after your shift as part of your wind down routine. Save more vigorous activity like strength training or a brisk walk for a time you are fully awake to boost energy and mood.

[2:46] And if possible, get sunlight exposure during a workout even if it’s just for 10 minutes. This helps regulate your internal clock and enhances vitamin D production.

[3:00] And I often emphasize breath work and being connected to our breath. Pair movements with deep diaphragmatic breathing to improve oxygen flow and support the nervous system. You can also stretch intentionally by focusing on areas that tend to hold tension like your neck, shoulders and hips to promote better circulation and reduce aches from night shifts.

[3:26] Movement is one of the most powerful tools we have to support overall wellbeing. It’s not about perfection but about finding what works for you and your unique needs as a night shift worker. When approached holistically, movement becomes an anchor that helps balance your physical, emotional and energetic health.