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For ER24 paramedics, staying physically fit is essential.
Five medics share how they stay active, manage their recovery, and protect their hearts around demanding shifts.
Fitness is part of being ready
Emergency care often places significant physical demands on paramedics. Tlotjo Shoko, a medic at ER24 Johannesburg North, says the job can involve carrying patients up and down stairs, working in awkward spaces and transporting heavy equipment.
“Good strength and heart health help us do that safely as much as possible.”
Jason Jaftha, a medic at ER24 West Metro, believes fitness is essential to perform optimally when patients need help.
“Physical fitness isn’t about looking athletic, it’s about being capable when someone else’s life depends on you.”
Allister Sewlal, a paramedic at ER24 Durban, says crews often work across difficult terrain, narrow paths, and buildings where a stretcher can’t fit. This makes strength and cardiovascular fitness important for both patient and crew safety.
Maintaining fitness also helps paramedics perform strenuous tasks such as continuous CPR, moving patients, and carrying equipment.
Finding a routine around shift work
There is no single fitness routine that works for everyone. The healthcare practitioners adapt their exercise to their schedules and circumstances.
Shoko says running provides structure and discipline. She runs between 6km and 10km when possible and takes part in weekend park runs. "Running keeps me accountable and gives me a strong sense of discipline.”
Jaftha combines strength training, cardiovascular exercise, and functional movements. His routine changes depending on his shifts, with some weeks allowing for gym sessions and others requiring shorter workouts.
“Consistency is more important than perfection,” he insists.
Sewlal says he goes to the gym two or three times a week, focusing on strength training and cardiovascular workouts. He also fits in lighter activities around his night shifts, such as walking or cycling.
Elanie de Wet, a paramedic at ER24 Bloemfontein, says finding time to exercise around shifts can be difficult. She currently works with a biokineticist twice a week and tries to fit in gym sessions or running when her schedule allows.
Paramedic CJ Shaw, based at ER24 Rustenburg, says flexibility is equally important in any fitness routine. Cardio and weights form the foundation, along with activities such as running, swimming, cycling, and dancing.
Why fitness matters on a call
The benefits of maintaining fitness are clear during demanding emergencies.
In a case where she needed to move a patient and equipment over four flights of stairs, Shoko believes her running and overall fitness helped her manage the physical demands without too much fatigue.
Jaftha has experienced extended CPR, difficult extrications, and situations where equipment had to be carried over challenging terrain. “Having the endurance to deliver high-quality patient care without becoming exhausted helps both the patient and the rest of the crew,” he says.
De Wet remembers a call where she and her partner had to carry a critically ill patient down three flights of stairs because the lifts in the building weren’t working. “Had I not been physically fit, I would have struggled,” she says.
Sewlal describes a similar experience involving a 110kg patient who had to be carried down several flights of stairs and along a long driveway because the ambulance stretcher could not fit. “This situation required serious effort and back strength,” he says.
Shaw recalls assisting with a 160kg patient who had a fractured hip – as well as having to carry several sets of equipment, weighing about 50kg in total, upstairs.
Nutrition, hydration and sleep are vital
Exercise is only one part of maintaining health while working demanding shifts.
Shoko says the three pillars of good nutrition, hydration, and sleep help support energy levels and optimal decision-making during long and irregular shifts.
Jaftha describes them as “the foundation of performance”. He stresses the role of nutrition in physical and mental performance, hydration during operational shifts, and sleep in recovery.
Sewlal also prioritises hydration and healthy eating but acknowledges that maintaining good sleep can be difficult during long shifts.
De Wet admits it can be challenging to find time to eat during busy shifts. She says she sometimes goes through a shift without eating and notices a difference in her energy levels when she relies on takeaways and less nutritious food.
Recovery starts with rest
After physically demanding shifts, recovery looks different for each healthcare practitioner.
Jaftha prioritises rehydration, a balanced meal, sleep, and stretching and mobility exercises.
For De Wet, recovery can be as simple as getting home, showering, and going to bed after a demanding shift.
Sewlal finds spending time with family, attending church, and prayer is helpful. Support from colleagues also helps him process difficult cases and experiences.
Shoko points out that it’s important to maintain a social life alongside work. “It’s so easy to become consumed by work and routine that you forget to take care of your mental health,” she says.
Shaw finds that sleep is the main key to physical and mental recovery. “The only true recovery after physically demanding shifts is sleep. The need to properly rest both mind and body is crucial to a quick recovery.”
Healthy personal habits
Sewlal says quitting smoking was one of the most significant changes he made to support his wellbeing. He noticed increased energy and endurance, helping him to perform his job more efficiently.
Shoko encourages people to prioritise their heart health before they have a reason to be concerned. "Small changes make a difference,” she says.
Jaftha similarly urges people to develop healthier habits now. “Don’t wait for a health scare,” he says. “Your heart is one of the hardest-working muscles in your body and looking after it doesn’t require drastic changes.”
For De Wet, even a short daily walk can be worthwhile. “Just going for a short walk makes a big difference to your health,” she says.
Staying fit helps these ER24 medics meet the physical demands of emergency care while supporting their broader wellbeing. Their advice is simple: find activities that work for you, start with manageable changes, and build habits that you can maintain.