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  • This video is brought to you by Audible.

  • Go to Audible.com/MedSchoolInsiders or click the link below to get an exclusive 30-day

  • free trial and book of your choice for free.

  • As we get busier and busier, exercise is unfortunately one of the first things that we compromise

  • on.

  • I'm here to show you that it should be the last thing to compromise and how you can manage

  • to exercise every day even when you are super busy.

  • What's going on guys!

  • Dr. J from MedSchoolInsider.com.

  • If you didn't know, the vlogs are back.

  • Check out our new channel, Life of a Surgeon, link in the description below.

  • This video is not about why you should exercise or the variety of health and cognitive benefits.

  • To learn more about those, check out my video on how exercise makes you smarter.

  • I am proof that this stuff really works.

  • I recently did a 30 day fitness challenge on Instagram where I exercise daily throughout

  • the month of August while in residency.

  • I'll show you how you can do the same.

  • Without further ado, let's get to it.

  • First, balance routine vs. Flexibility.

  • We are creatures of habits and routines are incredibly powerful as they take out the thought

  • and automate our behaviors.

  • As much as I love routines, I have learned since starting my plastic surgery residency

  • that flexibility is also greatly important.

  • You see, in residency, most days I go in around 5:00 a.m.

  • And I don't get out until about 6 or 7 p.m.

  • However, there are days where we start later and get out earlier or days where we start

  • earlier and get out later.

  • If I was too focused on maintaining a routine, I would never work out since my hours are

  • often unpredictable and I wouldn't be able to work out the same time every day.

  • I have since learned that being flexible with the time I have is of utmost importance.

  • If I start a day late or get out early, then I capitalize on the opportunity and go to

  • the gym at that time.

  • So, how should you implement this?

  • Your schedule will also likely change throughout your college or medical school career.

  • When your schedule is more predictable, then lean on routines to automate your exercise.

  • When your schedule is unpredictable as it often is during residency, then lean more

  • heavily on flexibility and remind yourself to seize the moment anytime you have the opportunity

  • to exercise.

  • Next, kill two birds with one stone.

  • If there are alternatives that incorporate activity, then you should opt for those.

  • For example, no matter what, you have to go to school or to work, so why not opt for an

  • active means of transportation?

  • My personal favorite is cycling.

  • By riding my bike, I get my much-needed cardio which I hate doing at the gym and I even save

  • time on my commute since driving during rush hour sucks.

  • You can do the same by riding your bike or opt for walking, skateboarding, longboarding,

  • scootering etc.

  • Instead of waiting for the elevator, why not opt for the stairs.

  • This is another excellent way to get brief bursts of activity without compromising your

  • time.

  • If you love watching Game of Thrones every week, get your yoga mat and foam roller out

  • and do some stretching, ab work or yoga rather than just sitting on the couch.

  • Lastly, use your study breaks as times for brief moments of exercise.

  • It doesn't have to be a one-hour gym session, you can do planks, pull-ups or even yoga in

  • just a few minutes during your Pomodoro break sessions.

  • Number 3: use the scientific process behind behavior change.

  • In exercising regularly, half of it is creating the time in your schedule and the other half

  • is properly incentivizing yourself so that you actually want to do it.

  • I made a video summarizing an excellent book by Dr. Sean Young on how to change your behaviors.

  • This goes over various tools to make a desired behavior such as exercising regularly easy

  • to implement and maintain.

  • Link to the video is in the description below.

  • Next, I would like to introduce Ethan Jose from EJ fitness.

  • He is a second year medical student with his own channel on medicine and fitness.

  • Thanks Dr. J, I'm happy to be on the Med School Insiders channel.

  • So the fourth tip that I have for you all is to prioritize your exercise sessions over

  • unproductive tasks.

  • We're all busy doing a variety of tasks throughout the day but we have to constantly ask ourselves

  • how important each task is and whether or not is getting us closer to our goals.

  • We often waste a lot of time scrolling through social media apps, watching TV or playing

  • video games.

  • Unless these activities align with our aspiration and goals, these activities are most likely

  • not making a meaningful contribution to our lives.

  • So, in order for us to exercise regularly, we should prioritize our exercise sessions

  • over these unproductive tasks.

  • So, why should exercise even take precedence over these leisurely activities?

  • Exercise not only benefits your health and mental well-being, but it allows you to stay

  • focused on your daily tasks.

  • An increased focus leads to increased productivity which ultimately leads to you reaching your

  • goals faster.

  • The fifth and final tip that I have for you all is to find something that you enjoy.

  • One of the most reliable ways to ensure you exercise regularly is truly enjoying your

  • exercise.

  • This will vary from person to person, whether you love running, weight training, hit training,

  • cycling, pilates or even yoga.

  • And while there are advantages to each type of physical activity, any type of physical

  • activity is better than no physical activity.

  • So it's important that we are realistic with ourselves.

  • Relying on discipline is often necessary when it comes to exercise, but you can make regular

  • exercise much easier by choosing a form of exercise that makes you happy and fit your

  • lifestyle and personality.

  • If you don't have a favorite yet, don't be afraid to experiment with different activities.

  • It also bears noting that you may enjoy a certain activity more by exercising with friends

  • or a group of people, or you might prefer working out by yourself.

  • Let us know what you guys prefer down in the comments below.

  • Thank You Ethan for the words of wisdom.

  • Again, you can find more of his work on EJ fitness, link to his channel down in the description

  • below.

  • As many of you know, I'm a big fan of efficiency and what better way to be efficient than to

  • learn something while you exercise?

  • Audible makes that easy.

  • Want to get more books into your life?

  • I know a lot of you want to read more but have difficulty making time.

  • With Audible, you can easily get through books while performing other tasks like working

  • out or while you're commuting to or from work.

  • I personally have been listening to seven Habits of Highly Effective People while stretching.

  • It's easy to turn your mundane commute whether you drive or ride your bike into a productive

  • and enlightening opportunity.

  • Audible selection of audiobooks is unmatched anywhere.

  • Get started today, ride with Audible, go to Audible.com/MedSchoolInsiders or click the

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  • Special shout-out to my patreon supporters who make videos like these possible.

  • Thank you all so much for watching.

  • If you liked the video, make sure you press that like button.

  • Hit subscribe if you have not already and I will see you guys in that next one!

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Too Busy to Exercise? Think Again

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    Summer posted on 2021/02/23
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