When I started my medical internship, fitting in a structured workout seemed almost impossible. Long shifts back-to-back, night duties, and the unpredictable demands of work meant I could barely keep my eyes open, let alone think about hitting the gym. Later on, even as I settled into my role, I still found myself picking up extra shifts and flipping between day and night shifts. The idea of committing to an exercise routine felt daunting, but I knew that moving intentionally was critical—not just for my physical fitness but also for maintaining my energy and mental clarity.
If you’re a doctor, EMT, or any professional with an irregular schedule, you might feel like you’re moving constantly—literally! But as I realized, there’s a big difference between being constantly on your feet and intentionally exercising. Just because we’re “active” doesn’t mean we’re flexible, strong, or mindful in the way movement requires. Our bodies need that dedicated time for focused movement to stay healthy and injury-free.
Here are some simple ways to weave movement into your schedule—without overthinking it!
1. Start Small and Build Consistency
If you’re feeling crunched for time, remember: small efforts add up! A five-minute stretch or quick bodyweight routine can make a big difference if done regularly. Set a realistic goal for a few minutes of movement each day, like a quick yoga session when you wake up or before bed.
2. Use Breaks Wisely
Got a 10-minute break? Don’t underestimate the power of short exercises! You can fit in a few squats, lunges, or even some dynamic stretches. If you’re on a longer break between shifts, try a quick walk around the hospital or your workplace.
3. Take Advantage of Staircases
Stairs are one of the best places for a quick, effective workout. Try “stair sprints” (even for just a few flights), or walk up and down while doing calf raises on each step. It’s low-key, but it can give you a serious burn in a short time.
4. Stretch Anytime, Anywhere
Stretching can be incredibly beneficial, especially if you’re on your feet all day. Find a corner or even use your workstation for support and do a few simple stretches. Leg stretches, shoulder rolls, and back twists are easy, and they help release tension while improving flexibility.
5. Try Desk Workouts
Even if you’re stationed at a desk or computer, you can squeeze in mini workouts. Try seated leg lifts, shoulder shrugs, or seated twists. These exercises won’t make you break a sweat, but they’ll keep your muscles engaged and blood flowing.
6. Cycle to Work (If It’s an Option)
If your workplace is within a reasonable distance and it’s safe to do so, consider cycling to work. Not only is it a fantastic way to get exercise, but it’s also great for clearing your mind before or after a shift. Plus, you’re contributing to the environment!
7. Block Out Time Intentionally
Sometimes, you have to set an “appointment” with yourself to move. Block out 15-30 minutes on your schedule for a quick workout, stretch session, or brisk walk. Treat it as a non-negotiable part of your day to make sure you prioritize your well-being, even on a hectic schedule.
8. Move During Transit
On your way to or from work, if you use public transport, try standing instead of sitting. Or, if you drive, consider parking a bit further from your workplace and walking the extra distance. Even this small addition can have a positive effect on your energy levels and fitness.
For busy professionals, staying active isn’t about having a perfect routine; it’s about finding little moments in your day to prioritize movement. Don’t overthink it—just move! Every stretch, every step, and every stair counts. It’s not about doing it all; it’s about doing what you can. So, as you dive into another busy week, remind yourself that your health deserves a slot in your schedule too.
0 Comments