In this segment, Dr. Pendergrst provides customized strategies for different work schedules to ensure consistency and prevent burnout. For rotating shifts, he suggests anchoring exercise to your wake-up time, while those on 12-hour shifts can benefit from “micro-sessions” to avoid post-work exhaustion. You will also learn the value of “stacking” longer workouts on your days off to meet the 150-minute weekly recommendation. Finally, the lesson highlights how 5-to-10 minute movement snacks can improve blood sugar control by up to 30% for those in sedentary roles.
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Okay. So, what about different shift
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types? So, if we're working a consistent
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night shift or a consistent shift,
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either depending if that's day shift or
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evening shift, it would be most
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effective to exercise at the same time
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consistently. So, either if this is
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before or during or after our work
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shift, keeping that time consistent so
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the body can be prepared to prime the
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cardiovascular and the muscular system
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for that training. If we're working
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rotating shifts, it's important to
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anchor our exercise bouts within a few
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hours of us waking. So, if we're waking
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up at 7:00 a.m. one day and 7:00 p.m.
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the next, just exercising about an hour
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or two after waking could help the body
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prepare for this inconsistency
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um in waking and in training. If we're
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working 12-h hour shifts, which can be
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particularly exhausting, then maybe
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performing these micro exercise bouts,
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something like 5 to 10 minutes during
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the shift periodically could help us get
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training in without having to exercise
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after the shift when we're feeling a bit
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more tired because of the 12-hour
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duration. And then lastly, considering
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off days where we have a little bit more
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time and trying to stack a longer
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training session on those days. For
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instance, if we get a 30 to 60 minute um
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cardiovascular training bout in on one
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of these off days, that could contribute
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to our 150 minute per week
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recommendation and really lessen the
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burden that we have on the other days of
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the week.
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And then lastly, talking a bit about
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these movement snacks or these micro
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sessions, 5 to 10 minute breaks in
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sedentary activity or sedentary
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behavior, which basically just means
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sitting for long periods of time, can
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help us to regulate our blood sugar
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levels. And we see this in the science
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where individuals who break long periods
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of sitting every 30 to 60 minutes can
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improve their blood sugar control by 20
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to 30%.
