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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

link below to get an exclusive 30 day free trial and a book of your choice for free.

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

Thank you all so much for watching.

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