Nursing and Midwifery Health Program Victoria

Move your body, support your mind.

Intentional movement can make a big difference — not just for your physical health, but for your mental and emotional wellbeing too.

We all know that moving our bodies is essential for staying healthy. But let’s be honest — for many nurses and midwives, finding the time or energy to exercise can feel impossible. Shift work, long days on your feet, fatigue, and chronic pain can all make regular exercise feel like just “one more thing.”

The good news? Fitting in exercise—even a little—can make a big difference to your physical and mental health.

🧠 Move your body, support your mind

Nurses and midwives experience high rates of stress, anxiety, and depression. Exercise is one of the most effective tools we have to protect our mental health. Research shows it can reduce the risk of developing anxiety and depression, and help manage existing symptoms (Hu, 2020).

In a major review on the mental health benefits of exercise, Singh et al. (2023) found that exercise should be considered a first-line treatment for depression, anxiety and psychological distress — it outperforms medication and talk therapy and was found to be 1.5 times more effective than standard treatments.

Helpful movement ideas just for nurses and midwives

  • Decompression walks after intense shifts – short, gentle walks can help your nervous system “come down” from sustained stress.
  • Movement as emotional reset – even 5 minutes of stretching at home can help you process the emotional load you carry from patient care.
  • Nature movement on days off – being outdoors is especially restorative for those constantly surrounded by alarms, bright lights, and clinical environments.

⏰ Make it a habit (and not another chore)

It’s true that nurses and midwives walk a lot at work, but that movement doesn’t replace targeted exercise that supports strength, mobility, and long-term health.

As we age — especially for women — muscle mass naturally declines, which affects bone density and can increase the risk of osteoporosis. Strength or weight-bearing exercises help counter this, reduce pain, support healthy ageing, and make demanding physical tasks at work (lifting, transferring, long standing) safer and easier.

📝 Tips to build an exercise routine that actually fits your life

  • Start small and gentle – a 5-minute daily walk, a few squats, or a short stretch session is enough to begin.
  • Anchor movement to a routine – same time each day if possible, or pair it with something you already do (e.g., stretch after brushing your teeth).
  • Choose things you enjoy – dancing, Pilates, yoga, swimming, cycling, strength training… joy builds consistency.
  • Plan around your energy patterns – many shift workers find pre-shift or mid-afternoon movement best; after a night shift, aim for something light only.
  • Move with others – join a class, walk with a colleague after handover, or do an online workout with a friend to stay motivated.
  • Use micro-movement breaks – get up and stretch for 1–2 minutes every 30 minutes on quieter shifts or admin days.
  • Try “shift-friendly” movement – 10-minute strength circuits, stair walking, or mobility routines you can do at home in scrubs before you shower.
  • Make the most of nature – even a short walk near greenery can reduce cortisol and boost mood.

🤕 When pain or injury is part of the picture

Many nurses and midwives live with chronic pain, back issues, or fatigue. You don’t have to push through or avoid exercise altogether — the key is tailored movement.
A physiotherapist can help design a program that builds strength safely, protects your joints, and supports long-term functions.

How we can help

Protecting your wellbeing isn’t optional — it’s essential for you and the people you care for. We are here to help you to manage stress, and improve your health and wellbeing. If you’d like support, and to speak with an experienced nurse or midwife, click on the button below...

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