The Healthcare Worker’s Guide to Heart Health

Your heart works every second of every shift. Whether you’re rushing to an emergency, lifting patients, walking miles across hospital corridors or spending hours on your feet in a care home, it’s one muscle you simply can’t afford to ignore.

Healthcare workers spend their careers protecting the health of others, but heart health often slips down the priority list.

The good news is that many of the biggest risk factors for heart disease can be monitored and improved with small, consistent lifestyle changes.

Know Your Resting Heart Rate

Your resting heart rate is the number of times your heart beats per minute when you’re relaxed.

For most adults, a resting heart rate between 60 and 100 beats per minute is considered normal, although people who are very physically active often have lower resting heart rates.

A consistently high resting heart rate isn’t always a cause for concern, but if it changes significantly or is accompanied by symptoms such as dizziness, chest pain or breathlessness, it’s worth seeking medical advice.

Check Your Blood Pressure

High blood pressure usually causes no symptoms, which is why regular checks are so important.

Long shifts, stress, poor sleep and dehydration can all influence blood pressure over time.

Fortunately, checking it takes only a few minutes and can be done at your GP surgery, many community pharmacies or at home with a validated monitor.

Don’t Forget Cholesterol

Raised cholesterol doesn’t make you feel unwell, but over many years it can contribute to narrowing of the arteries and increase the risk of heart attack and stroke.

A simple blood test can measure your cholesterol levels, and your healthcare professional can advise whether lifestyle changes or treatment are appropriate based on your overall cardiovascular risk.

Your Waist Can Tell You More Than the Scales

Weight is only part of the picture. Carrying excess weight around your middle is linked with an increased risk of heart disease, type 2 diabetes and high blood pressure.

Measuring your waist occasionally can provide another useful indicator of your health alongside your weight and Body Mass Index (BMI).

Exercise Doesn’t Have to Mean the Gym

Many healthcare workers assume they’re active enough because they’re constantly moving at work.

While a physically demanding job has benefits, purposeful exercise still plays an important role in keeping your heart healthy.

Aim to include activities that raise your heart rate, alongside exercises that build strength and improve flexibility.

Even a brisk walk on your days off, cycling with the family or short home workouts can help improve cardiovascular fitness.

Fuel Your Heart During Long Shifts

Busy shifts can make healthy eating difficult, but the choices you make throughout the day matter.

Try to:

• Choose wholegrain carbohydrates where possible.
• Include lean protein with meals to help keep you fuller for longer.
• Eat plenty of fruit and vegetables across the day.
• Keep healthy snacks, such as fruit, unsalted nuts or yoghurt, available for busy shifts.
• Limit sugary snacks and energy drinks that can lead to energy crashes later.

Healthy eating isn’t about perfection—it’s about making better choices more often.

Don’t Overlook Sleep

Quality sleep is one of the most overlooked contributors to heart health.

For shift workers, this isn’t always easy. However, creating a dark, cool and quiet sleeping environment, maintaining a regular sleep routine where possible and avoiding excessive caffeine before bedtime can all support better recovery.

Know Your Numbers

Your Heart Health Checklist

• Resting Heart Rate:Usually between 60–100 beats per minute for most adults.
• Blood Pressure:Know your latest reading and have it checked regularly.
• Cholesterol:Have it tested when invited or if recommended by your healthcare professional.
• Waist Measurement:Monitor changes over time, particularly if weight is increasing around your middle.
• Exercise:Aim to be active every week—not just while you’re working.
• Nutrition:Plan simple, balanced meals and healthy snacks that fit around shift work.

Every Shift Starts With You

Patients rely on healthcare professionals every day. Your family relies on you too.

Looking after your heart doesn’t require a complete lifestyle overhaul. Small decisions—checking your blood pressure, taking a walk, choosing a healthier lunch or booking a routine health check—can all add up over time.

After all, the heart that spends every day caring for others deserves a little care itself.

This article is intended for general wellbeing information only and should not replace personalised medical advice. If you experience symptoms such as chest pain, unexplained breathlessness, dizziness or persistent palpitations, seek urgent medical advice or emergency care as appropriate.