Orthopedic surgery is a specialty that is built on precision, endurance, and teamwork. Many orthopedic surgeons share one thing in common outside of the OR: physical activity. Physical fitness is not only valued culturally in orthopedics, it can also improve your stamina, mental clarity, resilience, and mental wellbeing during medical training. For medical students interested in ortho, maintaining your physical health is part of building your professional brand and preparing for the demands of the specialty.
Why Orthopedics Values Fitness
Shared Culture
Orthopedics has deep connections to sports medicine and physical rehabilitation. Many surgeons and residents were athletes or remain physically active, making fitness a shared interest that builds rapport.
Professional Endurance
Orthopedics often involves strenuous tasks such as the physical manipulation of bones, the use of impact tools, and maintaining strict posture throughout long OR procedures. Staying fit can aid tremendously and make the physical side of surgery much more manageable. Physical demands such as fatigue and pain can directly affect a surgeon’s performance so it is vital to take the correct steps to maintain your physical health.
Patient Credibility
While it is not required, being physically active and fit can help greatly with patient interactions as they notice when their physician practices what they preach. Leading a healthy, active lifestyle reinforces the important role of the musculoskeletal system on surgery recovery for patients.
The Benefits of Staying Active During Medical School
Staying physically active during medical school can have amazing benefits on both your quality of life and your academic performance. Exercise allows for better focus and retention when studying as it helps increase blood flow to the brain, improving alertness and concentration. Exercise also helps with stress reduction which is vital during medical school. More specifically, physical activity helps regulate cortisol and supports mental health. Staying physically active aid in injury prevention as stronger, more fit muscles and better posture will help reduce strain during long hours at a desk or in the OR.
Time-Efficient Workout Strategies for Medical Students
High-Intensity Interval Training (HIIT)
HIIT is a workout style where you alternate short burst of intense exercise with brief periods of rest or low activity. Examples include sprinting for 30 seconds followed by walking for 60 seconds, repeated for 15-20 minutes. HIIT saves time and boosts cardiovascular fitness as well as burns calories efficiently due to the high intensity aspect. This form of workout is great for medical students as it allows you to maintain your health in an efficient manner.
Body Weight Exercises
Body weight exercises such as pushups, pullups, and squats are a great method for staying active and maintaining your health. They do not require any equipment and you can do them anywhere. I personally like to do pullups and pushups when I wake up before class as I can crank out a good amount in a short amount of time.
Study While on the Treadmill
An efficient way to get some cardio in while being active is to do ANKI flashcards or go through PowerPoints while walking on the treadmill. Personally for me, it helps pass the time and helps give me more opportunities throughout the day to go over material if I need it.
Weekend Workouts
Try to use less busy days such as the weekend to get longer runs and lifts in. I like to find time on Sundays to get a more in-depth workout in as I have more time than other days in the week.
How to Integrate Fitness into a Busy Schedule
Combine Social and Physical Activity
Combining social and physical activity can be a great way to “knock two birds out with one stone”. This can involve taking walks or going on hikes with classmates to stay active
Plan Workouts like Classes
Planning workouts or even putting them in your calendar can help keep you organized and motivated to actually complete your workout. It turns the workout into a “non-negotiable”.
Keep it Accessible
As mentioned before, body weight exercises or going on walks can make workouts much more accessible and in turn easier to feel motivated for and get done.
Avoiding Burnout
Exercise and physical activity is extremely important in managing and avoiding burnout during medical school. It acts as a reset button and can help decrease stress levels. Set a goal to do at least 15 minutes of physical activity everyday, it can add such a positive boost to your life and studies.
Bottom line, physical fitness is vital in maintaining your health and mental wellbeing during medical school and beyond into orthopedics. It can act as a great way to socialize with your colleagues while investing in yourself.