Staying Fit at Sea: Workouts for Seafarers

Working in a seafarer job is a physically intensive profession, requiring strength, endurance, and agility. Lifting heavy equipment, handling ropes, and maintaining balance on a moving vessel demand a strong, well-conditioned body.

Additionally in many maritime jobs, specifically those with longer contracts, long voyages and isolation can take a toll on mental health, making regular exercise an excellent way to boost mood, reduce stress, and improve sleep quality.

When you work in a job at sea, physical fitness is not only necessary for performing your daily duties but also crucial in emergency situations that demand agility, strength, and endurance.

Maritime jobs and the challenge of staying fit

But despite the need for physical fitness, as a seafarer, you might face unique challenges when it comes to staying in shape. Space constraints, unpredictable schedules, and limited access to gym facilities can make it difficult to maintain an exercise routine.

However, with the right approach, you can incorporate effective workouts into your daily routine using minimal space and little to no equipment. Best of all, we’re going to tell you how!

a spray painted speech bubble with '1, 2, 3 let's go' in it

Effective workouts in limited spaces

Even if your vessel doesn’t have a gym onboard you can engage in bodyweight exercises to maintain strength and flexibility. Here are some key exercises that require minimal space but offer great results:

Strength training exercises:

Push-ups – Strengthen the upper body and core. Variations such as diamond push-ups, wide-arm push-ups, and incline push-ups can add variety and challenge.
Squats – Build lower-body strength and endurance. Bodyweight squats, sumo squats, and jump squats can be incorporated for variation.
Lunges – Improve leg strength and balance. Forward, backward, and side lunges can be performed in small spaces.
Planks – Improve core endurance and posture. Side planks, forearm planks, and dynamic plank movements can make the routine more effective.
Chair dips – Strengthen triceps and shoulders. Using a sturdy chair, you can perform dips to target upper body strength.

Cardiovascular workouts:

Jump rope or high knees – Great for cardiovascular health and fat burning. If space allows (i.e. on deck), a jump rope can be used; otherwise, high knees provide a similar effect.
Burpees – A full-body cardio and strength movement that boosts endurance and burns calories quickly.
Mountain climbers – Work the core, legs, and shoulders while increasing heart rate.
Shadow boxing – A high-intensity cardio workout that improves coordination and strength, requiring only a small open area.

Flexibility and mobility exercises:

Yoga poses – Help with flexibility, posture, and stress relief. Basic stretches like downward dog, cat-cow, and forward bends can be highly effective.
Dynamic stretches – Such as arm circles, hip rotations, and leg swings, which help prevent injuries and improve mobility.

Creating a structured gym routine onboard your ship

As someone who works in a maritime job, you’re no stranger to routine and structure, and you can apply this discipline to your onboard workouts too.

To maximize fitness benefits, you should create a structured exercise routine that balances strength, cardio, and flexibility. Here’s an example of a simple yet effective workout schedule:

20-30 Minute daily workout plan:

Warm-up (5 minutes): Light stretching, arm circles, and jogging in place.
Strength training (10-15 minutes): Push-ups, squats, lunges, planks, and chair dips.
Cardio (5-10 minutes): High knees, shadow boxing, burpees, or jump rope.
Cool-down (5 minutes): Gentle stretching and deep breathing.

If you have access to them, resistance bands or small dumbbells can add progressive resistance to exercises, ensuring continued strength gains. You might even want to include some resistance bands in your luggage - why not add them to your seafarer packing list? Maybe leave the dumbbells at home though!

Overcoming challenges and staying motivated

While maintaining a workout routine when you work in a maritime job at sea can be difficult, staying motivated is key. Here are some tips to keep exercise engaging and consistent:

Set achievable goals: Whether it's increasing push-up reps or improving endurance, having small milestones keeps motivation high.
Use mobile apps or fitness trackers: There are numerous fitness apps available that offer guided workouts, timers, and progress tracking.
Make it social: Encourage fellow crew members to join workouts, making it more enjoyable and encouraging accountability.
Stay flexible: If daily schedules and watches vary, adapt workouts to fit available time slots rather than skipping them altogether.

a woman and man doing one armed push ups together

The mental health benefits of exercising in a job at sea

Physical exercise is not just about staying in shape; it plays a significant role in mental well-being. Long periods away from family, isolation, and the high-pressure nature of maritime jobs can contribute to stress, anxiety, and even depression. Regular exercise helps combat these challenges by:

Releasing endorphins: These “feel-good” hormones help improve mood and reduce stress.
Reducing anxiety and depression: Physical activity has been shown to lower symptoms of depression and improve overall mental clarity.
Improving sleep quality: Exercise helps regulate sleep cycles, allowing seafarers to get the rest they need for demanding shifts.
Boosting self-confidence: Achieving fitness goals, no matter how small, can boost morale and create a sense of accomplishment.

Prioritizing long-term health and performance

For anyone working in a seafarer job, staying active is not just about short-term fitness—it is a long-term investment in health, job performance, and overall well-being. Regular physical activity helps prevent injuries, improves endurance, and ensures that you are physically prepared for the demanding nature of maritime work.

By dedicating time to small-space workouts, you can maintain your strength, agility, and mental well-being, even in the most restrictive environments. Whether it’s a simple bodyweight routine, stretching session, or high-intensity cardio, any movement is better than none!

By making fitness a priority, you can enhance job performance, mental resilience, and overall quality of life while working in a job at sea.

a man standing in front of a small dumbbell

Find your next maritime job with Martide

Are YOU looking for your next maritime career move? Check out Martide’s seafarer job vacancies and see if we have the right rank and vessel for you. All you need to do is to create a free Martide account and apply directly to the employer or manning agent.

It’s quick and easy and it won’t cost you anything. Create your account now and find your next maritime job today!