By Valerie Minor
In healthcare, time moves fast, but the body does not always keep up. Between charting, patient care, alarms and skipped meals, movement often falls to the bottom of the priority list. University of Alabama at Birmingham School of Nursing Assistant Professor Dana Morson, DNP, CRNP, FNP-C, CNE (MSN 2017, DNP 2025), says it does not have to be all or nothing. One of the most common barriers she hears is lack of time.
“There’s no time to stretch, no time to walk and no time for the gym,” Morson said. “But there are small chances to move throughout the day, even when things feel hectic. It can be as simple as standing to chart or taking the longer route to the supply room or bathroom.”
Start where you are
Morson encourages a shift in mindset. Instead of thinking, “I didn’t have time to work out today,” she suggests reframing the question: “I couldn’t fit in a workout outside of work, so how can I add movement while I’m here?” This approach opens the door to practical, sustainable habits. Offering to complete a quick task for a coworker, stretching at a desk or walking during a phone call are small changes that can add up over time. Even a few minutes can make a difference.
“Chair yoga or seated stretches are a great place to start,” she says. “There are tons of free videosOpens an external link. online with ideas. If you have a bit more space, like in a supply closet, try shoulder rolls, forward folds, ankle circles or gentle side stretches. You don’t need much time or space to reset your body.”
Bodyweight movements such as air squats, lunges, wall or counter pushups and calf raises are also effective options.
“These are easy to do during short breaks,” she adds. “Quick enough to squeeze in while you’re waiting on something.” The key is letting go of the idea that movement must look a certain way or last a certain amount of time to count.
Rethink the all-or-nothing mindset
For those in more sedentary roles or tightly scheduled shifts, Morson recommends starting small and focusing on awareness rather than specific goals.
“Try taking the stairs, walking during phone calls or looping through the unit between tasks,” she says. “It doesn’t have to be all or nothing. Just adding in a quick walk after lunch is a great start.”
That all-or-nothing mindset often brings guilt, especially for healthcare workers; and unrealistic expectations can lead to doing nothing at all. Morson encourages a more flexible approach.
“Keep it simple and make it part of your regular rhythm,” she says. “A quick ‘walk with me to the lab’ or ‘let’s head to the cafeteria together’ can be an easy way to encourage movement without it feeling like an added chore.”
Even routine tasks, such as picking up lunch or transporting a patient, can become opportunities for movement. During mid-shift fatigue, she recommends movement before reaching for caffeine.
“Any movement is helpful,” Dana says. “Try the stretching exercises mentioned above, or even a short brisk walk. Instead of automatically reaching for caffeine, try drinking some water and moving around first. It can make a big difference in how you feel.”
Make it a team effort
Creating a culture of movement can make habits easier to maintain. Morson encourages teams to make movement engaging and social.
“Step challenges are a fun and effective way to stay motivated,” she says. “You could also create themed walking routes between departments, do a scavenger hunt or come up with a ‘move of the day’ that the team can try during huddles or downtime.”
For those who feel guilty taking breaks, even briefly, Morson emphasizes the importance of self-care.
“One of the best things you can do for others is take care of yourself. That includes your physical health. A short movement break can help you reset, think more clearly, and show up better for your team and your patients.”
She also encourages a mindset of flexibility and self-compassion.
“Give yourself grace in this process. Just being mindful about moving more is a great place to start. This isn’t an all-or-nothing approach. Do the best you can with what you have.” Even small actions—a stretch, a shared walk or a few deep breaths—can shift energy and provide a reset during a demanding day.
While schedules may not always be within a person’s control, how they care for themselves within those schedules can be. Movement is one way to reconnect with the body, check in with yourself and create moments of relief throughout the day. As Morson emphasizes, it does not need to be perfect. It just needs to be possible.