Shift Patterns: Staying Fit and Healthy

14th July 2021

We hope you enjoyed this session guiding on how you can stay fit and healthy around your shift pattern. Three of the example programme templates from the session are attached below. Take a look at each programme and see which suits you best. Then adapt accordingly to fit your lifestyle.

The toughest component is maximising your sleep pattern, especially when balancing with everyday life outside of work. Talk to your family and work out the best way to accommodate life’s tasks as a team, so you can maximise your health and wellbeing. Plus, when you’re at your healthiest you will likely feel happier and have more energy, which will be of benefit to your family in the shot term and long term.

Nathan is a Double Olympian for Team GB and a sports scientist from Loughborough University. He is enjoying a career spanning over 21 years at world-class level, showing a wealth of resilience to achieve such longevity. He is twice ranked in the top three in the world and has won two European Silver medals in the Triple jump. Nathan has been British Champion 8 times. In 2016 he was made the GB Team Captain, a reward and recognition of his resilience over the past few years in times of difficulty.

He is a member of the UK Athletics Athletes Commission, using his experience and expertise to collaborate with the national governing body to create the best possible environment for welfare and performance. Nathan is a certified Peak Performance Coach, NLP Practitioner and has been trained in Mindfulness Based Cognitive Therapy at Oxford.

He is on a mission to stop people from just functioning and to help them flourish and perform at their very best.

Matt has been one of the leading sports nutritionists in the UK for many years. He worked with the England Rugby World Cup winning team of 2003 and remained with England Rugby until 2017 surviving many changes in management. He has also worked for many of the Premiership Rugby clubs and Premiership Football clubs including Saracens, Wasps, Manchester City, Tottenham Hotspur and Bournemouth. He has also worked for Uk Athletics and both the men and women England Football teams. Matt runs his own elite performance based company called Perform and Function and also works with the general public to help find nutrition-based solutions to illness and fatigue.

Nathan has created the following guides which provide an outline of when you should be going to sleep, eating etc. Ideally print the tables out and laminate them if possible, to manage your wellbeing while working different shift patterns.

Click the buttons below to download:

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© 2012 7Futures Ltd. Please note that at 7Futures, our role is to help educate and encourage our clients to take positive responsibility for their wellbeing. We are not medical doctors and are not able to offer individual medical advice. We always recommend you should discuss with your GP or other medical professional before making any changes you hope will impact your wellbeing, or that of your current/future family.  7Futures Ltd offers generic information which is for educational purposes only. The information we provided is not a prescription system and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. As such our materials, videos products and communications are for general information purposes only and should not be read as a personal recommendation for specific changes in lifestyle behaviour, nutrition, or exercise. Please click here for a clear description of our services and the relationship with you as a client. You should not participate in any of our services until you have studied this link...it is for your benefit.