Work. It. Out.

Each issue, we’ll ask a trainee member to pose their career questions to an established investigator and mentor. Here, Laura Coats, a doctoral candidate at the University of Mississippi Medical Center, asks for strategies to make space for exercise in the midst of a demanding and stressful work schedule. Sue Marsh, PhD, clinical associate professor of pharmaceutical sciences at Washington State University, shares advice on the importance of prioritizing health, carving out moments for movement and “no excuses” strategies for squeezing exercise into a busy schedule.

Q: How do you maintain an exercise routine while balancing the pressures of producing, publishing and grant writing?
A: The key is to build exercise into your daily routine, the same as you would (or should) eating and sleeping. Making your health a priority will actually help you be more productive at work and will also improve relationships outside of work with friends and family.

Q: What's the best time of day to fit in and maintain a workout routine?
A: This is largely down to personal preference, the type of exercise you do and what works best for your schedule. When I was younger, I used to participate in competitive sports that were scheduled in the evenings. I invariably had trouble falling asleep afterward, which then led to me not being at my best the next morning. Some people find that exercising at lunchtime works best for them, but this can be difficult if you’re in a workplace that doesn’t have the facilities for you to clean up afterward. When I first became a faculty member, I found that early-morning workouts were best for me, as I was then heading into work feeling refreshed and ready to go. In recent years though, I’ve gotten lazier and I now run to and from work most days so that I can’t talk myself out of exercising. It’s how I get to work!

Q: Do you think senior researchers see it as a negative when young scientists prioritize exercise, mental health and physical health? If so, any tips for addressing these issues with superiors who may prioritize productivity over self-care?
A: This can be a tricky issue, especially for junior scientists. For me, I simply cannot be a productive scientist if I am not looking after my mental and physical health. Regular exercise is how I maintain my overall health, and I always encourage my own students to do the same. My first suggestion is to ask about expectations when you are interviewing with a potential adviser or principal investigator (PI); if they are solely focused on trainee productivity and are dismissive about the health and well-being of the people in their lab, I would be concerned about joining their lab. If you’re already working in this kind of environment, look at your daily schedule and see if there is period of time or a couple of smaller chunks of time that you could exercise. This could be something as simple as going for a walk while your immunoblot is incubating, taking the stairs instead of the elevator or walking while you call in to a conference call or webinar. Over time, demonstrating to your PI that you are more alert and productive when you are able to incorporate exercise into your daily routine should help to win them over.

Q: I find that when I get very busy and stressed at work that my workouts become much less productive and sometimes do not happen at all. Do you have any suggestions on how to maintain an exercise and active mindset in times of stress? 
A: The key is not to be too hard on yourself when times are tough. If you don’t feel like going to the gym, even something as simple as heading out to walk around the block can make you feel better. Walking your dog (or cat) can force you to leave the house, even if just for a few minutes. If you are too tired to exercise after a long day in the lab, don’t feel bad about taking it easy and heading to bed early. Certain kinds of exercise, such as lifting weights, boxing, yoga and running, can also help you shrug off the stress and tension when things don’t work in the lab. Arranging to meet and exercise with friends can help keep you on track with your schedule. Running or walking while listening to podcasts or audiobooks is also an effective way of helping the brain let go of the problems or frustrations of your day. 

Got a career question you’d like to submit? Email it to education@the-aps.org and we’ll consider it for an upcoming Mentoring Q&A.