Workout Before You Burnout
“You’re on the treadmill, and it’s on sprint mode right now.”
Seriously, you are working harder than you ever have right now. You’re showing up prepared each day prepared. You’re reviewing and prepping constantly. And you’re repeating it all over again tomorrow. Welcome to medical school.
Dr. Justice’s treadmill analogy is apt; this is most epic brain marathon I’ve ever been on. But if I learned one thing on this mad dash, it’s this: Even if you’re dog-tired, you need to balance the energy in your body!
You want to know the secret weapon? The trick that most medical students will forget to tell you about? Thirty minutes of exercise, five days a week.
I come from a world of intense athletic training -- I’ve been a competitive ski-racer, a cyclocross competitor, a soccer player, and more – so adjusting to the time constraints of medical school was admittedly difficult.
I began my first year running six miles along the Terrace Heights trails each day at 5 a.m., but the runs slowly took a toll. I was constantly exhausted by that unsustainable routine. So I switched to bike riding… and I broke my leg.
With school in full fury, I stopped working out completely. My identity became my career, and as my injury and I left Remy behind, my mental health went down the toilet. I was once the girl ran before class. I was excited to meet my peers; to engage with the material. I even practiced meditation! And now this?
“How do I get back on track?” I wondered.
Burnout.
Thankfully, my experience was salvaged by the friends I met along the way.
Starting early 2021, a gaggle of friends convinced me to join them at the YMCA. For me, it was more about the experience of being off campus and in town than lifting a 20 lb. weight and getting swole. Did I mention how tough I am?
After lifting and and swimming, I’d leave feeling refreshed and happy. This became my post-anatomy lab reset. Then quarantine hit. So I got a running buddy.
Meet Jax, my Australian Shepard.
Jax and I would take morning walks before lecture, and follow the lectures with afternoon jogs. This time helped to keep me sane and grounded as I literally poured every brain cell I had into trying to help others.
Keeping your own physical and mental wellbeing is essential to keep going. With study time, I learned to adjust my workout expectations. That’s when I discovered the golden ticket I’m offering you now: thirty minutes of exercise, five days a week.
This is what my sample weekday workouts now include:
Grounding exercises
5 minutes
Mindful breathing
Stretching
This helps me to open my body and absorb all the things I learn and experienced in medical school. It helps me to find peace.
Aerobic exercise
15 minutes
My not-so-secret super-power. I don’t need to change location, I don’t need special equipment, and after even just two-minutes I’m tired. But I keep going, my phone timer ticking and a good song in my ears.
Power reps
H.I.I.T. (High-Intensity Interval Training) of arms, legs and core.
One minute plank
Pushups (20-50)
Triceps dips (20-50)
Deep squats (50)
Calf raises, including dip (20-50)
Bicycles (50 per side)
Do I work out every day? No way Jose! But when I do make the time for myself, I feel like a superstar.
I am recharged and motivated to continue my journey as a medical student—bringing me back to my “why,.” *Que Dr. Amity-level motivation*
Oh, and if you’re looking for the perfect workout soundtrack, follow me on Spotify (Remmsta)! Here’s a sample playlist:
Straight Jacket—Bay Legs
You And Me – AQUASTONE THRONE
Take It of Leave It — Sublime With Rome
Agora – Bear Hands
Father of Mine—EverClear
PAIN—King Princess
Oh Devil—Electric Guest
Te Bote—Nico Garcia
Remy Arnot
Osteopathic Medical Student - 3rd Year (OMS III)
Building the Next Generation of Academic Physicians (BNGAP) National Liaison
Pacific Northwest University of Health Sciences