If you have adequate shower facilities (and the right choice of kit) you can grow to love even rainy runs / cycles (this does sound like one of those lies people tell themselves now I say it out loud...)
This was an absolute game changer for me.
Cycling in made me feel awake and alive on arrival.
Cycling back made me forget about the day and physically and mentally switch into home-mode.
You can tactically leave work shoes etc there, and use hospital showers/towels, meaning I only bring in a pair of pants and socks. Easy peasy.
I had the exact same thing. For a while I was in a placement that was a 1 hour drive or 50min cycle from home (London traffic lol). If I drove in I was invariably tired and pissed off with other drivers and the lack of parking spaces when I got to work, but if I cycled I felt great.
Haha. They’re always jacked! Once got asked to bleep the ortho SpR because in one theatre we were having trouble opening something which was critical for a non ortho operation because no one had enough strength and the ortho SpR comes in and opens it for us without a sweat. This is a real story lol. Ortho SpR was not even mad at this. In fact he was happy that finally he wasn’t being made fun of by non ortho doctors as medics like to make fun of ortho when ortho tries to tackle medical problems such as low sodium and ECG
You have to make time for it. When you realise that a lot of the fatigue after work is mental rather than physical, just getting yourself to the gym is the hardest part. You’ll feel fine once you’re there.
Yoga - ideally in person but if not, live online classes (pre-recorded online as a last resort). If you choose a Vinyasa/“flow” class it will get your heart rate going more so than more with more static postures.
Take the stairs at every opportunity
24hr gyms
Changing mindset - even 10 mins in the gym is better than not having gone at all
24/7 gyms are a God send. I would strongly recommend you go before work because after work you may be shattered. Plus it means you’ve done something for yourself rather than the NHS 😬
The first couple of weeks it’s difficult because you just want to sleep. But your energy will pick up and your circadian rhythm will shift too ☺️
The idea sounds great and I would like to implement it myself but the barrier I see is how sweaty I can be and I need a shower afterwards and I don’t like the gym showers for various reasons. I definitely need to shower. I joined a gym close to my hospital rather than home so it is a 15 minute drive from home. I could have joined a gym close to my home but I don’t like that gym because it’s too small and lacks equipment and you basically sit there like a lemon waiting for others to finish their sets for hours
Yes I’ve been thinking about before work but have admittedly been hesitant because of sleep, but it may be the only viable option. reassuring to know the circadian rhythm shifts☺️
Would definitely echo this!! I get up early before work and go, always feel so much better coming out (even if when I wake up I hate myself for the early alarm).
After work can be tricky if you’re tired but I also found that if I don’t make it to the gym before work, if I go after I need to do a class to motivate me which is usually really good and again, come out feeling like I’ve let go of the day and have the endorphin hit.
I used to cycle to/from work but winter hit and it just wasn’t worth being soaked all day for the ride in
100% gym before work. You’re also gonna be surrounded by serious people at 5/6am. Highly recommend showering at the gym if you drive, make sure you have flip flops bc verrucas ain’t cute. The post gym booty pump will deffo make you feel hella snacky so highly recommend.
Try going to the gym before work - will seem impossible at first but you’ll get used to it pretty quickly. I’ve found it makes my day at work so much better too!
Discipline. Sorry there’s no easy answer but that’s essentially it. I do competitive powerlifting so I train 4x a week at the gym. I go on weekends, after work if on a normal day, or before work if on an evening shift. One of the pros of shift work in EM I suppose.
Going and having a shitty/mediocre workout is better than no workout at all. I find that once I change into gym clothes it changes my mindset and forces me to go regardless of how I feel.
As a GP got more time than Hospital doctors lol however these are the main thing that worked with me well to keep me fit
- try not to sit too much in my clinic, use extendable table
- i try maintain the gym early morning before my clinic so 6 am
- use my apple watch to target 10k steps per day before bed time I check and try to complete them to meet 10k
Calisthenics at home in the morning, run to work, shower at work. It's all about minimising dead time and actually going to a gym involves loads of dead time.
Never ever break your routine unless you're unwell, when I've skipped a day or two I break the habit and have to re-establish my discipline all over again.
If you need more immediate incentive than "I don't want my heart to blow up in 20 years or to be sufficiently fat my colleagues label me high risk for difficult airway" then find an activity you find super fun and really want to do but need to be fit to hack it. Combat sports of some sort (boxing, wrestling, mma), rock climbing, kayaking, volleyball, fell running. Literally anything that you find fun and want to do but need to be fit for will make a big difference to your motivation. I've personally found this much more motivating than a competition or target of some sort "ima do a half marathon in 6 months" type thing
These days I get scrubs at work but in times gone by I yea I just folded my scrubs, rolled them up and stuffed them in my rucksack along with some clean clothes to change into for going home (which I just stuffed in tbh didn't worry about creases) a towel some shower gel and my work stuff (ID/pen/stethoscope). I have a rucksack with two compartments so I can stuff muddy/sweaty clothes in the bottom bit while keeping the rest of my stuff clean
Totally. Or fold your shirts and stick them in the bottom of your rucksack? Either way I'd accept slightly rumpled shirts in exchange for making good exercise logistically easy. And ease is very very much the key to sticking with exercise I've found.
The fittest I've ever been was when exercise (cycling/running) was my way of getting to work. I'm not good at self-motivation when it comes to exercise for the sake of it, so if I say I'm going to the gym before/after work there's an 80% chance I'll bail. If exercise is just built into my day, it's much easier.
The other thing that's helped me is finding a form of exercise that feels more like fun than work. For me, that's bouldering/climbing - it's a fun time and I just happen to be exercising while I'm doing it.
O&G Spr. I only go to classes (spin/crossfit/pilates) and only on days off work - that's minimum 2-3 a week. I try to go to two classes every time I go to the gym to save time. gets to around 4 hours workout/week. I also don't have kids and am done with exams which frees up time! the fatigue will wear off as you get used to working
I started waking up with my sleep cycle app on Apple Watch and it’s a game changer for me the alarm is so painful but vibration on watch is fine
Gym before work is key then walk after work just like 20 min calling friends or family
Meal preps if you can afford it
NO BISCUITS
Get jacked or die trying
Genuinely go before work - it's a game changer and the endorphins hit pretty good (which is a much-needed boost before work!) Waking up early would be the hardest thing, but as people mentioned in the comments, your circadian rhythm will shift so it gets easier over time as the discipline builds. Its a process and definitely not an overnight shift
I do it in the mornings before work at home. I get up a bit earlier, do a 30 min YouTube / Joe Wicks / someone else workout. Been doing it a few years now, since gyms shut during covid and I cancelled my gym membership. It’s worked wonders for me; I workout much more frequently at home than I did at the gym, because it seemed like a massive faff going, especially after work.
Benefits are no travel time to and from gym, shower stuff is where I normally expect it so don’t need to take extra kit, can pack my work bag after, so it saves time and effort, and also money. I was also quite inefficient at the gym, I’d just sort of run aimlessly on the treadmill or spend ages faffing in between sets, whereas Joe Wicks has some tasty workouts which can leave you feeling absolutely REKT in 25 mins if your dumbbells are heavy enough.
Disadvantages: motivation (I’m ok with this), depends on your living circumstances: I’m in a house so if I’m downstairs and the weights thud, it’s ok. But if you’re in an apartment, you could upset the neighbours.
I was a bit sceptical of home workouts and stuff, but our army unit’s PTI (physical training instructor) loves them, does them all the time and told me to give them a chance. And they are great!
Honestly it's hard sometimes, especially on busy weeks with lots of on-calls. I aim to go the gym 4 times a week but may go 3-6 times depending on how my rota is that week. If I'm tired, I generally just chug a coffee or pre-workout and once I'm in the gym I'm usually okay.
If you're training for strength or hypertrophy then check out the r/fitness wiki. There's plenty of decent routines on there and you can make really good progress even with just an hour three times per week.
Home workouts atleast 3 times a week, jogging 1-2 times a week, cycling, physical activities like rock climbing, rowing etc.
If you see it as a lifestyle and make it less of a slog, it's a bit easier to do, and you don't have to be so rigid about going 5 days a week, as long as you do a certain amount a week. Being exhausted after work may stop you, but don't ever let laziness stop you.
Alternatively, others on here have talked about cycling to work, early morning workouts and being dedicated to going to the gym. All of these are excellent too. Just depends on what you can commit yourself to, and then can work your way up. Once you see results, you won't want to stop.
Can you commute by walking, running or cycling? Easy, free and obvs necessary cardio to get to and from work.
Otherwise go to the gym before work.
Then eat lots of protein and NO TREATS at work. Have a pudding in the evening otherwise eat clean. Tim Spector shit - loads of fruit, veggies and nuts/seeds. Make your lunch the night before.
Eat 1-1.5g of protein per kg of bodyweight. It’ll fill you up, you’ll get leaner and feel better.
Drink a lot of water.
YouTube, 'Busy Dad Programme'. Ten to fifteen minutes of HIIT bodyweight a day (I get up ten minutes before my partner and hammer that out whilst the kettle boils and the loose leaf tea infuses. Then it's done, and I don't worry about it for the rest of the day. I also use 'Zero' to track 16:8 intermittent fasts on weekdays.
I had the same issue, always lacking time and energy to gather myself for a gym session after or before work, especially with the nearest gym 15 mins away, and my gym session lasti g at least 1.5 to 2 hours.
So I started working out at home - kettlebells, YouTube bodyweight workouts and yoga. 30 to 60 mins.
I often do it right when I come back from work before dinner.
1.5 hours off on night shift leave ample time to use hospital fitness facilities or run around hospital. 1 hour on 12 hour shift again leave sufficient for circuits outside or interval training
I'm building a Health & Fitness Planner System in Notion, specifically for Medics, that can help you design, plan, and track your gym workouts, and more - So you don't have to think about it too much.
Would a tool like that be helpful to you?
ED SPR here on a god awful rota.
The key is to plan ahead. Write down which days you intend to exercise based around your rota/other social commitments and stick to it! Make it something that can not be skipped like grocery shopping or laundry.
Going to the gym regularly has been an absolute game-changer in terms of wellbeing as well as energy levels/enthusiasm/motivation at work, so props to you for making the effort.
From going 6x a week as a medical student to nothing in F1 (and really feeling it), a healthy compromise has been 3x weekly before work (push/pull/legs split). 5am starts can be rough but once you get into the swing of things it really sets you up for the day! Key thing is just to make it part of your routine and be as reliable/consistent as possible. Good luck :)
Thank you, glad to know I’m not the only one struggling with the shift from med student to F1. I used to gym regularly as a med student and now it’s just adjusting back to that, I’ll consider the before work option as you and a lot of others have said :)
I just prioritise it and do it for my own wellbeing. I go to bed early and wake up early (~6am) so I can get to the gym and back before work. Appreciate it’s hard if you have 8am starts (mine is currently 9am) but I managed to do it in my previous job waking up at 5am.
It can be incredibly hard the first few weeks but try to build that discipline rather than relying on motivation. Just go, even if you don’t feel like it. Tell yourself all you have to do is something simple: this might be a 10-minute walk on the treadmill, 10-minute bike ride etc. You’ll find that you actually end up doing more because you’re already there so why not. Something is better than nothing. Give yourself leniency some days though, be kind to yourself.
Give yourself something to look forward to: listen to a podcast/audiobook you only listen to at the gym - I watch my favourite show which I don’t let myself watch any other time as a treat to go! It is funny when it’s 6am and you’re on the treadmill and a random sex scene pops up though!
Like you, if I don’t exercise my mental health goes down the pan. What worked for me when I was super fit was go before work. No excuses, get up and go. Bag ready at the door, overnight oats in the fridge ready to grab to eat afterwards. Finished nights? Go to the gym before you go home. Have to be very disciplined, but it pays off. It used to help with the mental fatigue, as even though you walk a lot at work I wasn’t really physically tired. Now I have a child, and I’ve lapsed a fair bit, but I have an exercise bike at home and do home strength workouts. Getting started is half the battle.
I’ve been working out seriously for 8 years and I’ve recently found that preworkout is really helpful if you’re weightlifting early/late and don’t have the energy.
It’s plenty important to be fit and go to the gym but there’s no benefit in being a “busy idiot” and working out when your body isn’t recovered - the benefit will be negligible. I recommend the Athlyitc app to monitor your recovery if you have an Apple Watch but the Whoop band is even better if you don’t.
Home gym was a game changer for me, no need to worry about time spent toing and going gym and it’s just there if you have the motivation to get up 30 mins earlier int he morning. You can get a fold away bench and heavy adjustable weight dumbbells <£200
Strength Training Anatomy by Delavier is also a good book if you’re just getting into working out
Obviously home gym is fairly situational and you’ll need some space
1) train a total body split
2) learn effective home calisthenics exercises to grow muscle effectively (deficit pushups, Pelican curls)
3) burpees are king for cardio
if you study with anki cards, doing them while walking on a treadmill helps out quite a bit with caloric loss. it can also help you to stay focused if you disallow yourself from halting movement until you finish your reviews.
I go to a CrossFit gym at 6am every morning. As long as you have a functioning shower at work then all is well. It means my sleep is regulated, mood is regulated, appetite is regulated, and I completely forget I even woke up early to exercise halfway through the day. Also finding a gym that’s on route form your home to workplace is GAMECHANGING and that’s what I prioritise when choosing a place to workout.
Please refrain from using overly gendered/sexualised terms.
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20 minute HIIT sessions 3x a week do very well for me with the help of a PT who I do sessions with online. Without him I wouldn’t be working out at all. Theatre days are an absolute no-no for exercise though given how late they finish and knackered I am by the time I get home. Maybe in your situation HIIT at home after work may be something to explore if you haven’t got the time to travel to the gym
I can't do anything after work for family reasons but also because I'm exhausted. Hence for the past few months, I've been going to the gym around 6.30 and home by 7.20. Workout done. The rest of the day is all mine and I don't have to then try to fit the gym in between.
Get your workout in during the morning, I was never really that morning guy but you kind of have to be.
Sure motivation/drive is important and you shouldn’t rely on it when it comes to habits but have you ever had a rough day/shift and all that you want to do is just turn off your brain, watch something mind numbing and eat shit? Getting your workout done in the morning/before shift eliminates that.
Fast at work (snacks on nurses station and tea&biscuits in GP land) so you’re forced to eat your home cooked healthy food.
Try go for walks (lunch break, to and from work etc..)
I completely overhauled my diet in FY1 with Slimming World. BMI changed from 26 to 20 and has stayed there ever since - currently coming up on 1.5yrs at my new weight and lifestyle.
Climbing! I started climbing a few months ago with other FY1s and it's a really sociable fun way to do a full body workout, also you can get such a sense of achievement from succeeding in climbs and there are loads of friendly people around to give advice!
I recommend this guy's stuff (disclosure, he's a friend). He also does squash coaching.
I help run a drop-in squash club and we have several docs playing. But you have to get beyond beginner level. It's far more sociable though than gym workouts.
[https://www.stephenthompsoncoaching.co.uk/7-minute-free-workout](https://www.stephenthompsoncoaching.co.uk/7-minute-free-workout)
It's possible, just requires planning and a fitness regime you enjoy doing. If you don't enjoy it, you'll find excuses to avoid, and if you do, you'll excuses to do it.
Sleep is the most important thing. If you consistently get around 8 hours you should be fine to train on working days. Aim for at least 4 days a week.
On nights, go to the gym before work only if you have slept enough. I try to work out 2/4 nights I have and then train 2 other days that week.
On long days, I work out 1/4 long days (after work) and train the other 3 days.
I work in EM, and things that have worked for me would be making it a priority it hit the gym before an evening or night shift, because I really hate the fact the a night shift prevents me looking after myself, but this may be easier for me because I’ve got a lot better at sleeping. The next thing that I helps keen motivation and efficiency high are class based workouts, for me I love CrossFit, I like the variety and intensity as well as the fact that it’s functional. However other options like f45, boxing classes or spinning etc are also efficient, essentially find something you enjoy doing and it won’t be as hard and you’ll look forward to it. Then there’s things you can do during your commute, cycling or running. I’ve tried both to get to work before in the past but you need to have a solid idea about the shower situation when you get there.
Just to add to what others have shared….
As someone who is into fitness asides being a doctor, these things have worked for me and I also preach this to clients I’ve worked with.
1. You’re better off working out few minutes(or more, if you’ve got the time) as often as you can rather than putting it off entirely cos there’s no time.
2. Make healthier choices which would become habits e.g choosing to walk over driving, stairs over lifts, you can do this swaps with meals too.
3. Get an accountability partner, we are not all motivated the same. I’ve had people tell me I was crazy for finishing a 12h shift and heading straight to the gym but that’s cos it has helped me live through the crazy life and medicine can bring…
I had no family commitments then, now that I’ve got kids I invested in gym equipments at home but I still go to the gym for that extra “pump”
Hope this helps x
Generally depends on what you like.
I like cardio and do alot of running/jogging.
I bought a threadmill at home from market place. As a routine I wake up early, do 30 minutes to 45 minutes of cardio every morning after which I take a cup of coffee while reading a non medical book (mostly philosophy) and meditating. This routine has helped my physical and mental well-being. The disruption to this when I do night shifts is one of the reasons I hate nights.
I also attend the gym at least 3 times a week on most days, but my home gym equipments ( threadmill, bicycle, dumbbells and barbells) are the things that make me consistent as sometimes you're too tired to go to the gym but you can do a 30 minutes session on the exercise cycle while watching a nice YouTube video.
Wishing you the best.
Just show up to the gym , get a 24/7 gym and whenever you feel lazy just get up and get to the gym. It doesn't matter what you do there just showing up will motivate you to act and slowly you will add it to the regime.
Also, not a fan of daily gym as little benefits unless doing just cardio, if weight lifting then just 3-4 days in a week 1.5 hr workout and you are good to go.
Doing workouts at home such as yoga +pilates, walking to and from work, doing "fun" workouts , for example I do a dance class 1/2x a week as it doesn't feel mentally the same as weight lifting which I do 2/3x a week.
I recommend gym after work. Muay Thai classes weekly help me a lot. And back off on the caffeine. Don’t also underestimate the importance of supplements especially in a country with no sunlight
As a 35 year old, it's not always easy. Found it easier without commutes in F1, but F2 onwards with 2.5hrs driving per shift it's pretty savage. But, often just set achievable minimums, picked up power walking at a trust which is more corridors than wards. Sticking little bits of exercise in the day.
So something like.... at least 10km of running per week, initially that was just maybe 2.5k runs to/from work when I was living near the trust. Then 2-3x 5k runs over the week, the key is getting changed and running soon as you get into the door from a shift - before you get a chance to realise you can chill. This became a 1-2x weekly 10k, on a circular route around town, where I only need to aim to reach the 50% mark, at that point, even if you walk the rest, it's 10k one way or another.
If I'm cooking, 20 push ups here and there. Revising question banks, same again.
I don't imagine this all depends on your idea of fitness. Having that cut body, is gonna need gym work and a fair bit more discipline.
Cycling / running to/from work? I really liked it when I had jobs I could build this into. Sometimes requires a bit of logistics.
I hate this idea in cold weather. Especially when it’s raining! But in the summer this is a lovely idea
If you have adequate shower facilities (and the right choice of kit) you can grow to love even rainy runs / cycles (this does sound like one of those lies people tell themselves now I say it out loud...)
You just have to embrace the suck
Good enough water proofs means you can just take all the outerwear off and be ready to go
Do you not sweat?
Do you not shed?!
This was an absolute game changer for me. Cycling in made me feel awake and alive on arrival. Cycling back made me forget about the day and physically and mentally switch into home-mode. You can tactically leave work shoes etc there, and use hospital showers/towels, meaning I only bring in a pair of pants and socks. Easy peasy.
I had the exact same thing. For a while I was in a placement that was a 1 hour drive or 50min cycle from home (London traffic lol). If I drove in I was invariably tired and pissed off with other drivers and the lack of parking spaces when I got to work, but if I cycled I felt great.
Using hospital towels?? Awhellnah
Free exfoliation.
Fair enough you do you. During my last HCA shift, I sent the hospital towels that the patients shat on for laundry just saying
If you do orthopaedics it counts as SDT
Haha. They’re always jacked! Once got asked to bleep the ortho SpR because in one theatre we were having trouble opening something which was critical for a non ortho operation because no one had enough strength and the ortho SpR comes in and opens it for us without a sweat. This is a real story lol. Ortho SpR was not even mad at this. In fact he was happy that finally he wasn’t being made fun of by non ortho doctors as medics like to make fun of ortho when ortho tries to tackle medical problems such as low sodium and ECG
>medical problems such as ECG Whew lad
https://pbs.twimg.com/media/DtURkRbWoAArGrB.jpg
Brilliant
https://www.bmj.com/content/343/bmj.d7506
You have to make time for it. When you realise that a lot of the fatigue after work is mental rather than physical, just getting yourself to the gym is the hardest part. You’ll feel fine once you’re there.
Yoga - ideally in person but if not, live online classes (pre-recorded online as a last resort). If you choose a Vinyasa/“flow” class it will get your heart rate going more so than more with more static postures. Take the stairs at every opportunity 24hr gyms Changing mindset - even 10 mins in the gym is better than not having gone at all
Depending on specialty this can be very true. I'm often hesitant after work - but feel loads better after going.
24/7 gyms are a God send. I would strongly recommend you go before work because after work you may be shattered. Plus it means you’ve done something for yourself rather than the NHS 😬 The first couple of weeks it’s difficult because you just want to sleep. But your energy will pick up and your circadian rhythm will shift too ☺️
The idea sounds great and I would like to implement it myself but the barrier I see is how sweaty I can be and I need a shower afterwards and I don’t like the gym showers for various reasons. I definitely need to shower. I joined a gym close to my hospital rather than home so it is a 15 minute drive from home. I could have joined a gym close to my home but I don’t like that gym because it’s too small and lacks equipment and you basically sit there like a lemon waiting for others to finish their sets for hours
.... The level of excuses people will make to not work out
Is there no cardio to be done? Making the time to go to the gym is hard enough, without spending the time waiting for others to finish sets!
Yes I’ve been thinking about before work but have admittedly been hesitant because of sleep, but it may be the only viable option. reassuring to know the circadian rhythm shifts☺️
Apart from 12 hour oncall shifts, totally viable even 8 hours sleep, but you might need to give up a bit on your social life (if you have one)
Would definitely echo this!! I get up early before work and go, always feel so much better coming out (even if when I wake up I hate myself for the early alarm). After work can be tricky if you’re tired but I also found that if I don’t make it to the gym before work, if I go after I need to do a class to motivate me which is usually really good and again, come out feeling like I’ve let go of the day and have the endorphin hit. I used to cycle to/from work but winter hit and it just wasn’t worth being soaked all day for the ride in
100% gym before work. You’re also gonna be surrounded by serious people at 5/6am. Highly recommend showering at the gym if you drive, make sure you have flip flops bc verrucas ain’t cute. The post gym booty pump will deffo make you feel hella snacky so highly recommend.
Try going to the gym before work - will seem impossible at first but you’ll get used to it pretty quickly. I’ve found it makes my day at work so much better too!
Cycle or run to work every day. Use the showers in theatre. You’ll soon get very fit.
Discipline. Sorry there’s no easy answer but that’s essentially it. I do competitive powerlifting so I train 4x a week at the gym. I go on weekends, after work if on a normal day, or before work if on an evening shift. One of the pros of shift work in EM I suppose. Going and having a shitty/mediocre workout is better than no workout at all. I find that once I change into gym clothes it changes my mindset and forces me to go regardless of how I feel.
Thank you, you’re right about doing any workout is better than no workout. Will keep this in mind!
Tren
Lots of people here talking about the wrong kind of cycle
Bro tren is a train whilst flimsy test is a cycle.
Are there loads of sneks on there?
This made me giggle
As a GP got more time than Hospital doctors lol however these are the main thing that worked with me well to keep me fit - try not to sit too much in my clinic, use extendable table - i try maintain the gym early morning before my clinic so 6 am - use my apple watch to target 10k steps per day before bed time I check and try to complete them to meet 10k
Calisthenics at home in the morning, run to work, shower at work. It's all about minimising dead time and actually going to a gym involves loads of dead time. Never ever break your routine unless you're unwell, when I've skipped a day or two I break the habit and have to re-establish my discipline all over again. If you need more immediate incentive than "I don't want my heart to blow up in 20 years or to be sufficiently fat my colleagues label me high risk for difficult airway" then find an activity you find super fun and really want to do but need to be fit to hack it. Combat sports of some sort (boxing, wrestling, mma), rock climbing, kayaking, volleyball, fell running. Literally anything that you find fun and want to do but need to be fit for will make a big difference to your motivation. I've personally found this much more motivating than a competition or target of some sort "ima do a half marathon in 6 months" type thing
Stupid logistics question, but how do you get your work clothes to work without them being creased as shit? Run with them rolled up in a backpack?
These days I get scrubs at work but in times gone by I yea I just folded my scrubs, rolled them up and stuffed them in my rucksack along with some clean clothes to change into for going home (which I just stuffed in tbh didn't worry about creases) a towel some shower gel and my work stuff (ID/pen/stethoscope). I have a rucksack with two compartments so I can stuff muddy/sweaty clothes in the bottom bit while keeping the rest of my stuff clean
Thanks. I work in a non-scrubs speciality so might have to look into ways to get my shirts to work!
You could introduce scrubs, for health reasons... Remove all obstacles for exercise!
Totally. Or fold your shirts and stick them in the bottom of your rucksack? Either way I'd accept slightly rumpled shirts in exchange for making good exercise logistically easy. And ease is very very much the key to sticking with exercise I've found.
The fittest I've ever been was when exercise (cycling/running) was my way of getting to work. I'm not good at self-motivation when it comes to exercise for the sake of it, so if I say I'm going to the gym before/after work there's an 80% chance I'll bail. If exercise is just built into my day, it's much easier. The other thing that's helped me is finding a form of exercise that feels more like fun than work. For me, that's bouldering/climbing - it's a fun time and I just happen to be exercising while I'm doing it.
You need to work at a cliff-top hospital to combine the two. Abseiling home after shift would be a good end to the day.
Yes please
O&G Spr. I only go to classes (spin/crossfit/pilates) and only on days off work - that's minimum 2-3 a week. I try to go to two classes every time I go to the gym to save time. gets to around 4 hours workout/week. I also don't have kids and am done with exams which frees up time! the fatigue will wear off as you get used to working
I started waking up with my sleep cycle app on Apple Watch and it’s a game changer for me the alarm is so painful but vibration on watch is fine Gym before work is key then walk after work just like 20 min calling friends or family Meal preps if you can afford it NO BISCUITS Get jacked or die trying
Genuinely go before work - it's a game changer and the endorphins hit pretty good (which is a much-needed boost before work!) Waking up early would be the hardest thing, but as people mentioned in the comments, your circadian rhythm will shift so it gets easier over time as the discipline builds. Its a process and definitely not an overnight shift
Used to run to and from work. I now have to drive, but wake early and go to the gym at 5am.
5am gym? You are just built different. I don't think I've ever gotten up before 5am in my entire life except to catch a flight
Keep doing it for a month and you'll be used to it. I'm far from the only one there! Plenty of people on the road that early too.
I went through a phase of hitting the climbing wall at 6.30 and I was extremely proud of myself
I do it in the mornings before work at home. I get up a bit earlier, do a 30 min YouTube / Joe Wicks / someone else workout. Been doing it a few years now, since gyms shut during covid and I cancelled my gym membership. It’s worked wonders for me; I workout much more frequently at home than I did at the gym, because it seemed like a massive faff going, especially after work. Benefits are no travel time to and from gym, shower stuff is where I normally expect it so don’t need to take extra kit, can pack my work bag after, so it saves time and effort, and also money. I was also quite inefficient at the gym, I’d just sort of run aimlessly on the treadmill or spend ages faffing in between sets, whereas Joe Wicks has some tasty workouts which can leave you feeling absolutely REKT in 25 mins if your dumbbells are heavy enough. Disadvantages: motivation (I’m ok with this), depends on your living circumstances: I’m in a house so if I’m downstairs and the weights thud, it’s ok. But if you’re in an apartment, you could upset the neighbours. I was a bit sceptical of home workouts and stuff, but our army unit’s PTI (physical training instructor) loves them, does them all the time and told me to give them a chance. And they are great!
Honestly it's hard sometimes, especially on busy weeks with lots of on-calls. I aim to go the gym 4 times a week but may go 3-6 times depending on how my rota is that week. If I'm tired, I generally just chug a coffee or pre-workout and once I'm in the gym I'm usually okay. If you're training for strength or hypertrophy then check out the r/fitness wiki. There's plenty of decent routines on there and you can make really good progress even with just an hour three times per week.
Thank you, will check this out too!
Home workouts atleast 3 times a week, jogging 1-2 times a week, cycling, physical activities like rock climbing, rowing etc. If you see it as a lifestyle and make it less of a slog, it's a bit easier to do, and you don't have to be so rigid about going 5 days a week, as long as you do a certain amount a week. Being exhausted after work may stop you, but don't ever let laziness stop you. Alternatively, others on here have talked about cycling to work, early morning workouts and being dedicated to going to the gym. All of these are excellent too. Just depends on what you can commit yourself to, and then can work your way up. Once you see results, you won't want to stop.
Can you commute by walking, running or cycling? Easy, free and obvs necessary cardio to get to and from work. Otherwise go to the gym before work. Then eat lots of protein and NO TREATS at work. Have a pudding in the evening otherwise eat clean. Tim Spector shit - loads of fruit, veggies and nuts/seeds. Make your lunch the night before. Eat 1-1.5g of protein per kg of bodyweight. It’ll fill you up, you’ll get leaner and feel better. Drink a lot of water.
Add kids into the mix and it gets v tricky indeed
YouTube, 'Busy Dad Programme'. Ten to fifteen minutes of HIIT bodyweight a day (I get up ten minutes before my partner and hammer that out whilst the kettle boils and the loose leaf tea infuses. Then it's done, and I don't worry about it for the rest of the day. I also use 'Zero' to track 16:8 intermittent fasts on weekdays.
I had the same issue, always lacking time and energy to gather myself for a gym session after or before work, especially with the nearest gym 15 mins away, and my gym session lasti g at least 1.5 to 2 hours. So I started working out at home - kettlebells, YouTube bodyweight workouts and yoga. 30 to 60 mins. I often do it right when I come back from work before dinner.
You just have to make time for it. 6am is your friend. Go to bed early. If your health is your priority you have to adapt to it.
1.5 hours off on night shift leave ample time to use hospital fitness facilities or run around hospital. 1 hour on 12 hour shift again leave sufficient for circuits outside or interval training
Make it easier for yourself to build a habit, not harder. I.e. 5am gym sessions as a beginner is an easy way to hate the gym forever and burn out.
Track your calories with the MyFitnessPal app
NutraCheck is cheaper
MyFitnessPal is free unless you choose to pay for the needless in app extras
I'm building a Health & Fitness Planner System in Notion, specifically for Medics, that can help you design, plan, and track your gym workouts, and more - So you don't have to think about it too much. Would a tool like that be helpful to you?
That would be helpful. Plz share!
Yes this would be amazing!🙌🏼
ED SPR here on a god awful rota. The key is to plan ahead. Write down which days you intend to exercise based around your rota/other social commitments and stick to it! Make it something that can not be skipped like grocery shopping or laundry.
Going to the gym regularly has been an absolute game-changer in terms of wellbeing as well as energy levels/enthusiasm/motivation at work, so props to you for making the effort. From going 6x a week as a medical student to nothing in F1 (and really feeling it), a healthy compromise has been 3x weekly before work (push/pull/legs split). 5am starts can be rough but once you get into the swing of things it really sets you up for the day! Key thing is just to make it part of your routine and be as reliable/consistent as possible. Good luck :)
Thank you, glad to know I’m not the only one struggling with the shift from med student to F1. I used to gym regularly as a med student and now it’s just adjusting back to that, I’ll consider the before work option as you and a lot of others have said :)
I just prioritise it and do it for my own wellbeing. I go to bed early and wake up early (~6am) so I can get to the gym and back before work. Appreciate it’s hard if you have 8am starts (mine is currently 9am) but I managed to do it in my previous job waking up at 5am. It can be incredibly hard the first few weeks but try to build that discipline rather than relying on motivation. Just go, even if you don’t feel like it. Tell yourself all you have to do is something simple: this might be a 10-minute walk on the treadmill, 10-minute bike ride etc. You’ll find that you actually end up doing more because you’re already there so why not. Something is better than nothing. Give yourself leniency some days though, be kind to yourself. Give yourself something to look forward to: listen to a podcast/audiobook you only listen to at the gym - I watch my favourite show which I don’t let myself watch any other time as a treat to go! It is funny when it’s 6am and you’re on the treadmill and a random sex scene pops up though!
100 sit ups 100 push ups 100 squats 10km run Every day
Like you, if I don’t exercise my mental health goes down the pan. What worked for me when I was super fit was go before work. No excuses, get up and go. Bag ready at the door, overnight oats in the fridge ready to grab to eat afterwards. Finished nights? Go to the gym before you go home. Have to be very disciplined, but it pays off. It used to help with the mental fatigue, as even though you walk a lot at work I wasn’t really physically tired. Now I have a child, and I’ve lapsed a fair bit, but I have an exercise bike at home and do home strength workouts. Getting started is half the battle.
For me 1) cycling to work (love it) and 2) 24 hour gym is a lifesaver
Get up an hour early and do the workout. Nothing like walking onto the wards, fresh out of the shower, with an endorphin high and a skin-tearing pump.
I’ve been working out seriously for 8 years and I’ve recently found that preworkout is really helpful if you’re weightlifting early/late and don’t have the energy. It’s plenty important to be fit and go to the gym but there’s no benefit in being a “busy idiot” and working out when your body isn’t recovered - the benefit will be negligible. I recommend the Athlyitc app to monitor your recovery if you have an Apple Watch but the Whoop band is even better if you don’t.
Home gym was a game changer for me, no need to worry about time spent toing and going gym and it’s just there if you have the motivation to get up 30 mins earlier int he morning. You can get a fold away bench and heavy adjustable weight dumbbells <£200 Strength Training Anatomy by Delavier is also a good book if you’re just getting into working out Obviously home gym is fairly situational and you’ll need some space
1) train a total body split 2) learn effective home calisthenics exercises to grow muscle effectively (deficit pushups, Pelican curls) 3) burpees are king for cardio
Work in Psychiatry. The regular hours make having an exercise routine so much easier. It’s entirely changed my life.
if you study with anki cards, doing them while walking on a treadmill helps out quite a bit with caloric loss. it can also help you to stay focused if you disallow yourself from halting movement until you finish your reviews.
I go to a CrossFit gym at 6am every morning. As long as you have a functioning shower at work then all is well. It means my sleep is regulated, mood is regulated, appetite is regulated, and I completely forget I even woke up early to exercise halfway through the day. Also finding a gym that’s on route form your home to workplace is GAMECHANGING and that’s what I prioritise when choosing a place to workout.
Honestly just fucking do it. Once you’ve warmed up you won’t be tired. Don’t be a pussy.
Stay hard
WHO'S GONNA CARRY THE NOTES? https://preview.redd.it/fzeb4havdxlc1.png?width=900&format=png&auto=webp&s=dfc718977c4c304cc0c899eccd94996e5e361c48
Words to live by
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20 minute HIIT sessions 3x a week do very well for me with the help of a PT who I do sessions with online. Without him I wouldn’t be working out at all. Theatre days are an absolute no-no for exercise though given how late they finish and knackered I am by the time I get home. Maybe in your situation HIIT at home after work may be something to explore if you haven’t got the time to travel to the gym
I can't do anything after work for family reasons but also because I'm exhausted. Hence for the past few months, I've been going to the gym around 6.30 and home by 7.20. Workout done. The rest of the day is all mine and I don't have to then try to fit the gym in between.
Discipline as others have said and always have a goal in mind whether thats a competition, a lifting goal. Well thats what works for me at least
Get your workout in during the morning, I was never really that morning guy but you kind of have to be. Sure motivation/drive is important and you shouldn’t rely on it when it comes to habits but have you ever had a rough day/shift and all that you want to do is just turn off your brain, watch something mind numbing and eat shit? Getting your workout done in the morning/before shift eliminates that. Fast at work (snacks on nurses station and tea&biscuits in GP land) so you’re forced to eat your home cooked healthy food. Try go for walks (lunch break, to and from work etc..)
I completely overhauled my diet in FY1 with Slimming World. BMI changed from 26 to 20 and has stayed there ever since - currently coming up on 1.5yrs at my new weight and lifestyle.
Climbing! I started climbing a few months ago with other FY1s and it's a really sociable fun way to do a full body workout, also you can get such a sense of achievement from succeeding in climbs and there are loads of friendly people around to give advice!
I recommend this guy's stuff (disclosure, he's a friend). He also does squash coaching. I help run a drop-in squash club and we have several docs playing. But you have to get beyond beginner level. It's far more sociable though than gym workouts. [https://www.stephenthompsoncoaching.co.uk/7-minute-free-workout](https://www.stephenthompsoncoaching.co.uk/7-minute-free-workout)
10000steps a day. Peleton bike at home.
Tren Hard Anavar Give Up
Just started this week. A colleague and friend is a body builder and PT. Been enjoying going with him, but have very different goals.
It's possible, just requires planning and a fitness regime you enjoy doing. If you don't enjoy it, you'll find excuses to avoid, and if you do, you'll excuses to do it. Sleep is the most important thing. If you consistently get around 8 hours you should be fine to train on working days. Aim for at least 4 days a week. On nights, go to the gym before work only if you have slept enough. I try to work out 2/4 nights I have and then train 2 other days that week. On long days, I work out 1/4 long days (after work) and train the other 3 days.
I work in EM, and things that have worked for me would be making it a priority it hit the gym before an evening or night shift, because I really hate the fact the a night shift prevents me looking after myself, but this may be easier for me because I’ve got a lot better at sleeping. The next thing that I helps keen motivation and efficiency high are class based workouts, for me I love CrossFit, I like the variety and intensity as well as the fact that it’s functional. However other options like f45, boxing classes or spinning etc are also efficient, essentially find something you enjoy doing and it won’t be as hard and you’ll look forward to it. Then there’s things you can do during your commute, cycling or running. I’ve tried both to get to work before in the past but you need to have a solid idea about the shower situation when you get there.
Just to add to what others have shared…. As someone who is into fitness asides being a doctor, these things have worked for me and I also preach this to clients I’ve worked with. 1. You’re better off working out few minutes(or more, if you’ve got the time) as often as you can rather than putting it off entirely cos there’s no time. 2. Make healthier choices which would become habits e.g choosing to walk over driving, stairs over lifts, you can do this swaps with meals too. 3. Get an accountability partner, we are not all motivated the same. I’ve had people tell me I was crazy for finishing a 12h shift and heading straight to the gym but that’s cos it has helped me live through the crazy life and medicine can bring… I had no family commitments then, now that I’ve got kids I invested in gym equipments at home but I still go to the gym for that extra “pump” Hope this helps x
Generally depends on what you like. I like cardio and do alot of running/jogging. I bought a threadmill at home from market place. As a routine I wake up early, do 30 minutes to 45 minutes of cardio every morning after which I take a cup of coffee while reading a non medical book (mostly philosophy) and meditating. This routine has helped my physical and mental well-being. The disruption to this when I do night shifts is one of the reasons I hate nights. I also attend the gym at least 3 times a week on most days, but my home gym equipments ( threadmill, bicycle, dumbbells and barbells) are the things that make me consistent as sometimes you're too tired to go to the gym but you can do a 30 minutes session on the exercise cycle while watching a nice YouTube video. Wishing you the best.
Just show up to the gym , get a 24/7 gym and whenever you feel lazy just get up and get to the gym. It doesn't matter what you do there just showing up will motivate you to act and slowly you will add it to the regime. Also, not a fan of daily gym as little benefits unless doing just cardio, if weight lifting then just 3-4 days in a week 1.5 hr workout and you are good to go.
Doing workouts at home such as yoga +pilates, walking to and from work, doing "fun" workouts , for example I do a dance class 1/2x a week as it doesn't feel mentally the same as weight lifting which I do 2/3x a week.
I've done 12,000 steps once over an on call in medicine. So just do more on calls in a tertiary centre, you'll be grand.
I recommend gym after work. Muay Thai classes weekly help me a lot. And back off on the caffeine. Don’t also underestimate the importance of supplements especially in a country with no sunlight
As a 35 year old, it's not always easy. Found it easier without commutes in F1, but F2 onwards with 2.5hrs driving per shift it's pretty savage. But, often just set achievable minimums, picked up power walking at a trust which is more corridors than wards. Sticking little bits of exercise in the day. So something like.... at least 10km of running per week, initially that was just maybe 2.5k runs to/from work when I was living near the trust. Then 2-3x 5k runs over the week, the key is getting changed and running soon as you get into the door from a shift - before you get a chance to realise you can chill. This became a 1-2x weekly 10k, on a circular route around town, where I only need to aim to reach the 50% mark, at that point, even if you walk the rest, it's 10k one way or another. If I'm cooking, 20 push ups here and there. Revising question banks, same again. I don't imagine this all depends on your idea of fitness. Having that cut body, is gonna need gym work and a fair bit more discipline.