• Physical Wellness

    Medical school is demanding, but making time for physical wellness can positively contribute to academic performance, stress management, sleep quality, and long-term resilience. This page focuses on practical, affordable, and time-efficient strategies that work within the realities of Canadian medical training.

    Free and Low-Cost Wellness Resources Across Canada

    1. University Recreation Facilities

    Most Canadian medical students have access to subsidized campus recreation facilities through student fees.

    Examples include:

    • University gyms
    • Intramural sports leagues
    • Swimming pools
    • Fitness classes
    • Indoor running tracks

    2. Student-Led Fitness Groups

    Many medical schools have:

    • Running clubs
    • Hiking groups
    • Recreational sports teams
    • Wellness committees
    • Fitness challenges

    Benefits:

    • Free accountability
    • Social connection
    • Reduced isolation
    • No need to organize workouts yourself

    3. Free Exercise Apps

    Walking and Running

    • Strava
    • Nike Run Club

    General Fitness

    • FitOn
    • Nike Training Club

    Yoga, Mobility and Stretching

    • Down Dog (free version for students)
    • Youtube

    Many workouts are 5–20 minutes and require minimal to no equipment.

    4. Community Resources

    Check local:

    • Recreation centres
    • YMCA facilities
    • Run clubs
    • Public skating sessions
    • Community sports leagues

    Many communities offer student discounts.

    The "Busy Medical Student" Exercise Framework

    A common mistake is believing exercise only counts if it lasts an hour. Sometimes after a long day of studying or a 12+ hour shift in clerkship, there is no gas left in the tank for a full workout, and intentionally incorporating it throughout the day may be more achievable.

    Option 1: The 10-Minute Workout

    If you only have 10 minutes:

    1 minute each:

    • Squats
    • Push-ups
    • Lunges
    • Plank
    • Glute bridges

    Repeat twice.

    Total time: 10 minutes.

    Option 2: Exercise “Snacks”

    Exercise snacks are brief movement breaks throughout the day.

    During breaks, consider trying any of these options:

    • 20 squats
    • 10 push-ups
    • Walk 1+ flights of stairs
    • 5-minute brisk walk
    • Stretching

    Three to five exercise snacks daily can significantly increase total activity.

    Option 3: Commute-Based Exercise

    When possible:

    • Walk to campus
    • Park farther away
    • Exit transit one stop early
    • Take stairs instead of elevators

    Adding 15–20 minutes of walking daily often requires no extra scheduling.

    Option 4: The Early Riser

    While not for everyone, some people find getting up early and fitting in a workout ensures it will get done, as opposed to leaving it until fatigued at the end of a long day. While this may not be feasible every day of the week, some options for early morning workouts may include:

    • 30 minute jog
    • Early yoga, pilates, or fitness class
    • Gym session

    Bonus points if you bring your shower items and a change of clothes with you - it can save time going straight from a workout facility to school or the hospital. Remember your breakfast!

    Option 5: Make It Social

    Meeting up with friends can also become an activity! Try incorporating exercise into social time, such as meeting up with friends for yoga, a run, or a gym session. The accountability of exercising in a group setting and the amalgamation of social and exercise time can make activity more achievable.

    Winter Exercise Strategies for Canadian Medical Students

    Winter is one of the biggest barriers to physical activity across Canada. However, there are some feasible solutions.

    Indoor Walking Routes

    Look for:

    • Hospital corridors
    • Campus tunnels
    • Indoor tracks
    • Shopping malls
    • Recreation centres

    A 20-minute indoor walk remains an excellent option.

    Bodyweight Workouts at Home

    No equipment needed:

    Beginner Circuit

    3 rounds:

    • 10 squats
    • 8 push-ups
    • 10 lunges per leg
    • 30-second plank

    Total: ~15 minutes.

    • Can be supplemented with resistance bands as an inexpensive work out add-on
    • HIIT classes can be great high-intensity options that can be done at home, and are searchable on online streaming services like Youtube

    Winter Activities

    Consider:

    • Snowshoeing
    • Cross-country skiing
    • Ice skating
    • Outdoor walking with proper layers

    These activities often feel less like exercise and more like recreation.

    Although there may be financial barriers, some activities that can be nice options when the weather is harsh out there include:

    • Hot yoga or pilates
    • Indoor workout classes
    • Rock climbing or bouldering
    • Indoor swimming
    • Organized indoor sports

    Sleep and Recovery

    Physical wellness is not just exercise.

    Prioritize:

    • Consistent sleep schedule
    • Hydration
    • Regular meals
    • Recovery days
    • Stretching and mobility work

    A student sleeping 7-8 hours and exercising moderately may perform (and feel!) better than one sacrificing sleep for extra workouts.

    Key Takeaways

    1. Consistency beats intensity - routine is important
    2. Ten minutes is better than zero minutes
    3. Walking is underrated and effective
    4. Winter requires adaptation, not inactivity
    5. Use student-funded resources before paying for expensive memberships
    6. Protect your sleep
    7. Build movement into your routine rather than waiting for “free time”

    For most medical students, the most sustainable wellness plan includes: walking daily, performing two to three short strength sessions each week, and staying active through the winter using indoor spaces and home workouts when weather becomes a barrier.

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