Fitness For Doctors: How To Get Exercise On A Busy Schedule
Luikham MkAs a doctor or a healthcare professional, you should be enduring a demanding work environment that requires long hours of being on your feet, sometimes with minimal breaks. Stress is a regular presence in your life and physical rest and mental serenity could be a rarity. Needless to say, physical exercise is crucial to maintain your physical and mental well-being.
Numerous studies have proven that regular exercise can reduce stress, improve mood, increase energy levels, and also enhance cognitive function. Further, exercise also improves cardiovascular health, helps maintain a healthy weight, and reduces the risk of chronic diseases such as diabetes and hypertension.
As a doctor or as a physician, by incorporating exercise into your busy schedules, you can significantly improve their overall health and well-being, which in turn can help them perform better at work and provide better patient care.
The purpose of this blog is to provide actionable tips and advice on how you can incorporate a realistic exercise regimen into your busy schedules.
Let’s begin with a list of exercise types that busy doctors can adopt right away.
The various exercise types for busy doctors
For doctors with pressing work schedules, these exercise types can be easily incorporated into a busy schedule.
1. High-Intensity Interval Training (HIIT)
HIIT involves short, intense bursts of exercise followed by short rest periods. Its upside is that it is time-efficient and can be completed in as little as 20 minutes. HIIT workouts can be done using bodyweight exercises, such as squats and push-ups, or with equipment such as dumbbells or kettlebells.
2. Yoga
Yoga has been around for ages and its benefits, both mental and physical are well-recorded. In fact, Yoga means the unification of the mind and the body — the two life sources that doctors must protect at any cost.
Similar to HIIT, Yoga is also a low-impact exercise that can be done in a short amount of time. The difference is the involvement of a combination of stretching, breathing, and relaxation techniques that can help reduce stress and improve flexibility. Yoga can be done at home or in a studio, and there are various online resources that can help you stay fit according to your convenience.
3. Resistance band workouts
Resistance bands are elastic rubber bands of large sizes that can be used for a variety of pull-based workouts. In fact, resistance band workouts are a great option for anyone who doesn't have access to a gym or equipment. Also, they are affordable, portable, and can be used for a variety of exercises that target different muscle groups. They are also great for stretching and mobility work, specifically the upper body and the torso.
4. Desk exercises
Doctors have erratic work schedules, making visiting a gym or a yoga studio almost impossible. Fortunately, the work desks can double up as basic workout equipment. You can perform simple exercises such as leg raises, calf raises or stretching using the desk for support. These exercises can help improve circulation and prevent stiffness and muscle imbalances.
5. Walking or jogging
There is nothing that can liven up a dull day or destress a hectic day like a casual stroll job amidst natural environs. Also, walking and jogging require almost no equipment. Sneakers or walking shoes are recommended, however, you can go with whatever you can find.
Doctors and healthcare professionals can take short walking breaks throughout the day or go for a jog before or after work. This type of exercise can help improve cardiovascular health and reduce stress levels. Fitness experts recommend walking or jogging as the ideal warm-up exercise for intense workout sessions.
Fitness for doctors: Getting the fitness mindset and sustaining motivation
For doctors or anyone, when it comes to maintaining a consistent exercise routine, attitude and motivation are key factors. Further, their busy and demanding schedules make it even more challenging to stick to a regular workout routine. Therefore, it is essential to cultivate a positive mindset and stay motivated to achieve fitness goals. These tips will help maintain motivation:
1. Set realistic goals
Fitness goals should be specific, measurable, and achievable. For example, setting a goal to walk 10,000 steps a day or work out for 30 minutes, three times a week can help create a sense of accomplishment and motivation to keep going.
2. Find an accountability partner
An accountability partner can help provide motivation and support. Find a workout buddy or a coach who can help you maintain a regular fitness streak. Further, an accountability partner can also help provide encouragement and celebrate milestones.
3. Mix it up
Doing the same workout routine can get monotonous and lead to boredom. Try mixing up the types of exercises or trying new activities. It will help keep things fresh and exciting while keeping your mind and body fit.
4. Celebrate small wins
Every small win, no matter how small, should be celebrated. It helps boost motivation and also creates momentum. For example, celebrating completing a challenging workout or reaching a milestone can help you stay motivated and on track with your fitness regimen.
5. Focus on the benefits
When things become difficult, which often happens when trying to maintain a healthy lifestyle, do not back out. Instead, focus on the benefits of exercise that you will reap by sticking to the regimen. For example, instead of thinking that you have to run the treadmill, visualize your healthy self by getting to work out regularly.
Final words: maintaining fitness for doctors
Every human being who works in stressful environments must prioritize their physical and mental well-being through regular exercise. Despite busy schedules and high-stress levels, incorporating exercise into daily routines can help improve your overall health, reduce the risk of chronic diseases, and also enhance cognitive function.
Make your pick from HIIT (High-intensity interval training), yoga, resistance band workouts, and desk exercises. These physical activities can be easily incorporated into your busy schedules.
Additionally, cultivating a positive mindset and staying motivated through setting realistic goals, finding an accountability partner, and celebrating small wins can help maintain a consistent exercise routine. Prioritizing fitness can ultimately lead to improving your quality of life and help in delivering better patient care.