One of the great fallacies about working out is that you need to “go somewhere” to work out. This idea that working out is separate from the rest of your life is the main reason people don’t work out. Be creative – there are lots of ways to work out that don’t require much and can be done in the hospital. There are days on call and then there are days on call (everyone who has done it knows what I am talking about). On the days that have a little “breathing room” here are some ways to work out while you are at work.
- Take the stairs instead of the elevator. There are good data that 3 sessions of 10 minutes of cardio has the same result as a 30 minute cardio session. Those 2-3 minute “sessions” of going from floor to floor will add up to 20-30 minutes easily by the end of the day. Or, if you want to push it a bit, add a few flights (or minutes) here and there. You can always find 10 minutes (or 20, if the day permits) and really climb the stairs.
- Take a jump rope to the hospital and keep it in the call room
- Find out if there is a stress test lab or PT area in the hospital that has stationary bikes or treadmills that you can use.
- Go for a walk. If it’s safe, and your beeper and cell phone permit, walk outside the hospital. If not, do “power rounds” on the floors for exercise (do the circuit of each floor, climb the stairs to the next floor and continue).
- Talk your program into paying for a used bike or treadmill.
- Commute to work on your feet or on a bicycle (more on that later…)
Strength training options
- Buy a set of stretch bands or inflatable (with water) dumbbells and throw them into your on-call bag. You can get a good strength training workout with these.
- Cheap dumbbells are easy to find. For $20-30, you can put a pair or two in the call room or resident lounge. See if there are other residents that want to go in with you to buy a complete set. Of course, you will have to find a way to lock them up if, like most hospitals, things have a habit of walking away.
- Old fashion calesthenics (push-ups, squats, etc) will provide a good strength workout , too. You might consider one of the many popular DVD based programs that are making the rounds (no pun intended) at the moment.
Stretching can be done anywhere, anytime. Like weight training, there are some good tips that can be taught by a pro. Make sure if you hire a personal trainer that you ask them to give you some tips about stretching, too. There are also excellent books on stretching. You might think about web based or DVD yoga sessions as another alternative.
The key concept here is that working out during call is doable – and will often help with fatigue, stress and the feeling of being overworked. These “workouts” don’t have to be long – even 10 minutes will help.
Mary-we are on the same page (literal and figurative). I try to do the walking meetings when it is with small groups; when we have a few people getting together, we try and walk around the TMC campus (except in July and August) and then no one can txt/doze, and you burn 150-200 kcal…btw-riding your bike to work is the EASIEST way to get exercise without taking any extra time out of your day.
Pingback: Holiday Gifts for Medical Students, Residents, Physicians and Other Busy People | wellnessrounds