As an independent pharmacist, you know how busy it can get behind the counter each day. Day in and day out, you’re taking care of your patients, listening to their needs, offering advice, and educating them. The question is, when do you take care of you and your health needs?
While you’re constantly in action on the job, you’re not getting much of a workout. If you think you don’t have enough time for such folly, think again. There’s always time to fit in some movement at any time of day, especially with a simple workout tool you can take anywhere and modify to fit your goals: the jump rope.
It may seem odd, but with a jump rope, you can achieve a great cardio workout. Simply go at a steady pace and stick to the same skipping speed until you tire out. If you prefer setting a timer, go for it. It’s a great way to challenge yourself. Here are some more workout ideas you can incorporate with a simple rope:
Try a weighted jump rope
This is a great way to work your cardio and strengthen your muscles at the same time. The heavier the rope, the more you’ll be working out your cardiovascular system, as well as grip strength and muscular stamina.
Burn more calories with the HIIT technique
High Intensity Interval Training (HIIT) is something typically done by sprinters, however, you can also incorporate it into jumping rope. Double or triple jump until you’re out of breath, switch to a slower pace or maybe down to a figure-eight formation until you’re able to catch your breath, then do it again. You will burn more calories with this technique and keep burning them for up to 24 hours after.
Show off your skills with technique variations
You may have seen seasoned jump ropers and their fancy footwork and thought you’d never be able to do that. But with a little practice, you can hone your skills at jumping backwards or crossovers. This is a great exercise and fun, too!
Work different areas of your body with hybrid workouts
Make your cardio workout more fun by combining different exercises to incorporate other areas of your body. For example: Jump rope for five minutes, then do 20 reps of walking lunges followed by walking on a treadmill (or outside) for 10 minutes. If you have time, repeat.
Build your stamina with the integration technique
Instead of resting in between sets of lifting light weights, stay active by jumping rope. However, be careful switching back to weights, as this will greatly reduce the amount of weight you can safely handle for your exercises. Use with caution or under supervision by a trainer.
It’s important to prioritize self-care so you can give your best self to your patients each day. If you enjoy podcasts, check out the Fit Pharmacist Healthcare Podcast. Topic categories include stress management and mindfulness, fitness, simple solutions and life hacks, a book nook, and more.
Any way you can find time for fitness, whether body or mind, go for it. You’ll feel healthier, stronger, and have more confidence in your pharmacy each day.
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PBA Health is dedicated to helping independent pharmacies reach their full potential on the buy-side of their business. Founded and owned by pharmacists, PBA Health serves independent pharmacies with group purchasing services, wholesaler contract negotiations, proprietary purchasing tools, and more.
An HDA member, PBA Health operates its own NABP-accredited secondary wholesaler with more than 6,000 SKUs, including brands, generics, narcotics CII-CV, cold-storage products, and over-the-counter (OTC) products — offering the lowest prices in the secondary market.