By Robert MacArthur, MD
As healthcare providers, we know the value of physical fitness — we counsel patients every day on its health benefits and the role it plays in preventing a wide range of conditions. But between long shifts, demanding caseloads, and the emotional toll of the job, incorporating fitness into our own routines can feel like a distant luxury. However, I’ve found that making exercise a regular part of my life has been transformative, not only for my physical health but also for my mental clarity and ability to stay energized throughout the day.
Integrating physical fitness into daily life as a medical professional doesn’t have to be complicated or time-consuming. With a few intentional strategies, it’s possible to make physical activity a manageable, rewarding, and even enjoyable aspect of our demanding lives.
The Importance of Physical Fitness in Medicine
It’s often said that “healthcare starts with the provider,” and there’s truth to that sentiment. Patients look to us as models of health, which makes it all the more essential for us to embody the practices we recommend. Staying physically active can lead to numerous benefits in our personal and professional lives, from increased stamina during long shifts to a greater sense of well-being. Studies show that exercise reduces stress, boosts cognitive function, and improves mood — effects that can be particularly beneficial for those working in high-stress environments like hospitals or clinics. Physical fitness is not just about looking after our bodies but about supporting our minds and spirits as we face the demands of patient care.
Finding the Time: Prioritizing Fitness Amidst a Hectic Schedule
One of the most common barriers to fitness in healthcare is simply finding the time. When you’re working 12-hour shifts or constantly on call, it can be tough to carve out dedicated time for the gym or even a walk around the block. I’ve learned that, to make exercise feasible, it has to fit seamlessly into my day. Here are some strategies that I’ve found helpful:
- Early Morning Workouts: Starting the day with exercise, whether it’s a quick run, stretching routine, or weightlifting session, sets a positive tone. It’s also less likely to get interrupted by last-minute emergencies or appointments.
- Short, High-Intensity Workouts: When time is short, high-intensity interval training (HIIT) can be a game-changer. A 15- or 20-minute HIIT session can boost heart rate, work major muscle groups, and leave you feeling invigorated for the day.
- Micro Workouts Throughout the Day: Another approach is to break exercise into small chunks that fit into natural pauses in the day. For instance, I might do a few sets of bodyweight exercises in my office between patients or use stairs whenever possible to keep active.
- Fitness on the Go: During rounds or while moving between patients, I make an effort to engage in physical activity. Simple changes, like walking briskly between locations or taking the longer route to my car, can add up and keep me energized.
Exercise as a Mental Health Tool for Healthcare Workers
We know the mental health benefits of exercise are significant, but they can be especially valuable for those of us in healthcare. Working with patients through various challenges, particularly in stressful situations, can lead to burnout if we’re not vigilant about self-care. Regular physical activity is an effective way to counterbalance the stress, anxiety, and emotional fatigue that can come with the job. Personally, I find that even a short run or a bike ride clears my mind, helping me to reset and return to work with a renewed focus.
Physical activity also increases endorphins, which are natural mood lifters. On particularly tough days, I rely on these endorphins to help me manage my stress levels and maintain a positive outlook. In this way, fitness isn’t just something I do for physical health; it’s a vital part of my mental health toolkit, allowing me to be at my best for my patients.
Social Support and Accountability
Incorporating fitness into a busy healthcare routine is much easier with a support system. Whether it’s finding a workout partner among colleagues or joining a local gym, having others invested in your fitness journey can make a huge difference. I have found that working out with colleagues not only fosters accountability but also builds camaraderie. Exercise provides us with an informal setting to connect outside of work, share experiences, and support each other’s well-being.
For those who prefer a solo workout, there are still ways to stay accountable. Fitness tracking apps, goal-setting, or even keeping a simple log can help track progress and motivate consistency. Personally, I set achievable weekly goals, whether it’s a certain number of miles on a bike or a few weightlifting sessions. Small, measurable goals keep me motivated without feeling overwhelming.
Practical Tips to Make Fitness a Sustainable Habit
Over time, I’ve discovered a few practical ways to make fitness a sustainable part of my life. First, I’ve learned the importance of flexibility. There will inevitably be days when a shift runs late or energy levels are low, and that’s okay. The key is to embrace an adaptable approach that accommodates both the highs and lows of a healthcare schedule.
Second, I’ve found that variety is essential. Mixing up my routine with different activities — from running and biking to hiking and even trying new classes — keeps fitness enjoyable and engaging. It prevents boredom and also ensures a balanced workout regimen that targets different muscle groups and cardiovascular endurance.
Lastly, setting realistic expectations is crucial. I don’t need to be a marathon runner or lift the heaviest weights. I remind myself that the goal is to stay active and healthy, not to achieve a specific level of athleticism. With this mindset, I’m able to appreciate every workout as a positive step, regardless of intensity or duration.
Leading by Example: Inspiring Colleagues and Patients
As healthcare professionals, our actions can influence others, often more than we realize. When we prioritize our own health, it not only benefits us but also sets a valuable example for our patients and colleagues. When patients see that I genuinely value physical activity, they are often more receptive to exercise recommendations. My commitment to fitness allows me to speak from personal experience, adding authenticity to my guidance.
I also strive to inspire my colleagues by demonstrating that fitness is possible, even within a demanding career. Simple habits like taking a lunchtime walk or leading a stretch break can remind others that it’s okay to make time for physical health, even during the workday.
Closing Thoughts
Integrating fitness into a healthcare career may seem challenging, but it’s entirely achievable with the right mindset and approach. By making physical activity a priority, we not only enhance our own health but also set a positive example for those we care for. As we continue to navigate the demands of our profession, let’s remember that caring for ourselves is an essential part of providing the best care to our patients.
In the end, physical fitness is not just about exercise; it’s about building resilience, reducing stress, and fostering a healthy, balanced life in an otherwise demanding career.