Introducing the STAT Workout / STAT Workout #1
Introducing the STAT Workout. This is a new section I'm creating and plan to update weekly. The STAT Workout is a simple concept:
A quick 10-minute, very effective full-body fitness routine you can do while working on the unit that requires NO gym equipment.
The STAT Workout is for the Nurse looking to incorporate basic strength and conditioning moves to build up his or her general fitness level, but do so quickly. It's designed to be done at work, and can be done during every shift. Here's the facts:
- you have little down time (if any!) on the unit,
- you can't change clothes and don't want to be sweating profusely in your scrubs
- you have no equipment available - bars, weights, bands, etc
- you don't want to get down and make contact with the floor
Studies show just 10 minutes of exercise per day can have a dramatic effect versus a sedentary lifestyle.
The STAT Workout will work your entire body - legs, core muscles, chest and everything else - quickly and effectively, and won't leave you sweaty and gross, or without energy to finish your shift. Tired, yep, but fully ready to jump up and attend to a patient's needs.
So print out this article, stuff it in your work bag, and bring it out at work when you're ready to go. 10 minutes is all you'll need!
STAT WORKOUT #1Overview:
10 minutes / 10 moves / :30 each
Details:
- You will perform each exercise for :30, then rest for :30, then move to the next on the list. Continue to end.
- If you can't complete :30 for each move, stop, take the breather, and pick up where you left off. It's OK - you'll build up to it.
- Don't overdo it. If it hurts or you feel dizzy, stop.
- Always be sure you have plenty of room and are on a stable surface.
Workout:
:30 Body Weight Squat
- Arms crossed over chest or in front of you (for balance)
- Legs shoulder-width apart, feet pointing forward
- Keep your back straight and lower down so your thighs are parallel with the floor
- Rise back up
- Repeat
:30 Rest
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:30 Wall Squat
- Find a wall. Put your back against the wall and scoot down so your thighs are parallel with the floor and you're 'sitting' against the wall. Nothing is under your butt - just your back against the wall.
- Hold for :30 !
:30 Rest
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:30 Incline Push-Up
- Need a STURDY desk for this one. Put your hands on the edge of your desk, shoulder-width apart.
- Feet on floor, shoulder-width apart, behind you so your torso forms a 45 degree angle with the floor
- Keep your back straight and your head looking straight down in front of you
- Lower your body so your chest lowers to near your hands
- Push back up
- Repeat
- Note: if this is too much, try the same move against a wall - hands on wall
:30 Rest
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:30 Elbows-to-Knees March
- Stand up tall, hands inter-locked behind head, elbows out
- Bring right knee up towards chest. At same time rotate your upper body so left elbow touches right knee.
- Lower knee, bring upper body back to center.
- Bring left knee up towards chest. At same time rotate your upper body so right elbow touches left knee.
- Lower knee, bring upper body back to center.
- Repeat pattern - right, left, right, left
:30 Rest
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:30 Shoulder Circles
- Stand up tall. Arms out to your sides, parallel to floor.
- Point fingertips up towards ceiling. Make small, forward circular motions with your arms, both at the same time. Continue forward motion for :15
- Stop, quickly turn fingertips down to point at floor, and reverse circular motion. Continue backwards motion for :15.
:30 Rest
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Now REPEAT the entire sequence above.
That's your 10 minutes. Congrats - How'd you do?
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