As FMGs we are extremely focused in keeping the eye on the prize: securing a categorical residency position. We make sure we study hard, get good grades, work hard, and keep track of all things related to test-taking (USMLE steps), and if things work-out, the logistics of moving to the US (immigration paperwork) and securing a place to live. However, it is easy to lose track of taking care of your own body.
In my youth I was not exactly an athlete, but I did well in a variety of sports and went to a gym regularly to do cardio and weights. However, after starting medical school I no longer had time to work out. Or so I thought…
I went through medical school, residency, and fellowship without much thought about exercise and nutrition. My goal was to make sure I did well academically and clinically. Towards the end of training I realized I was out of shape. I attributed this to not getting enough sleep and the stress of training (that’s code for excuses).
My wife, on the other hand, always found time for exercise. She is a physical therapist, so I always told myself that she could do this because her school and job were not as stressful or time-consuming as medical school and surgery training. We got married right before my internship and over the past 12 years, has run several half-marathons, works out regularly at a gym, all while juggling career and family.
I finally joined the bandwagon about a year after finishing fellowship. It was not easy, but I was strategic about it, and it has become part of my regular life. Once I started exercising, I felt less stress, my mind was more clear, small issues didn’t bother me, and I even developed more endurance for long, mentally and physically exhausting operations.
Here are a few recommendations:
If you have not worked out in a long time, start out slow. I signed up at a small gym that only saw clients with appointments. I worked one on one with a personal trainer. This is a great way to start because you will receive feedback on proper form which is key to prevent injuries. You can also tailor your workouts based on your goals (weight loss, muscle gain, endurance, etc.).
Time management is your friend. After moving to the Pacific Northwest, I joined Orangetheory fitness. This is a great workout and I schedule my classes weeks in advance. Depending on my call and clinical schedule I book classes early in the morning, some evenings, and every weekend. It is important to carve out time in your schedule for this. There IS time.
Accountability. There are several tricks that help with this if you find it hard to get motivated to go. You can schedule a workout with a friend, a partner, or spouse. My gym applies a monetary penalty if I miss a class, so this is a strong motivator.
Prep in advance. Since I know when I’m working out ahead of time, I plan out my day to ensure success. I pack my gym clothes and shoes in the car, so they’re ready to go. If I go before work, also bring my towel, and work clothes and shower either at the gym or at the office. The gym I go to has a “no cell phones” policy, so I leave my pager at the front desk.
Keep it interesting. My gym has a basic structure, but the workouts are different every day. If I were to simply go to a gym and pick up weights, I’d get bored very quickly and not go. It’s also a good idea to switch it up. Depending on the season/weather, you might be able to work out outside. Remember, you want a mix of cardio, resistance training, and a day to rest.
Be consistent. This is extremely important. Otherwise you lose ground. You don’t have to work out every single day but try to get into a rhythm.
Hydrate well, eat well, and sleep well. Like anything else in life, your workouts will suffer if you don’t do these three things. If you were up all night because you were on call, it’s better to skip working out the next day in order to catch up on sleep.
Injuries can happen. If they occur, slow down and recover. See a specialist if necessary.
Finally, remember that as physicians we are always telling our patients to exercise more. We understand all the benefits of exercise. As such, we must “lead by example” and make exercise a priority in our lives. An investment in exercise is an investment in your own well-being. Furthermore, it has so many positive effects that I see it fitting in the realm of performance optimization and thus included it in this section. So, thank you for reading, now go out there and get moving!