It can be difficult to find time to work out around your busy EMS schedule. We’ve come up with a few ways to keep your workouts in the rotation, no matter how busy you are. All you need for this workout is a resistance band and your ambulance!
Why is it important for EMTs and paramedics to work out?
Lifting and moving large patients and heavy equipment is demanding work. Especially if you need to carry things up or down stairs. Staying in shape helps prepare you for lifting and moving with a reduced chance of injury.
Additionally, if you spend a lot of your time in an ambulance driving around, you’re spending a lot of time sitting. It’s important to find time to stretch and exercise to help prevent back pain and keep your muscles strong.
Being physically fit is essential so you and your partner stay safe and injury-free on the job! And don’t forget, you can call for additional assistance if needed to perform a lift.
How can you make time for working out?
To find time for exercise, you need to make it a priority. Different shift schedule can make working out at a gym challenging, but you can always workout at home or even at work!
If your kids make it hard to carve out time to exercise, include them in your workout. You can play exercise games, get physical without hitting the gym, or teach them the basics while working out as a family.
7 Exercise Workout for EMS (Emergency Medical Services) Workers
Whether you work at a station or as part of a roving unit, you’ll have some downtime while on the job. Make the most of this time by taking the time to exercise! All you’ll need is a resistance band and your ambulance.
If you want, you can involve your partner too. This is great for accountability and provides you with someone to help count your reps, watch your form, and cheer you on as you get fit together.
Warm Up
Before you start to exercise, you’ll want to warm up. Take a 10-minute walk around your station. If you’re a mobile unit, you can take a walk around the general area where you’re posted (as long as it’s safe and the weather is decent). Walk at a brisk pace and don’t travel further than one minute away from your ambulance so you don’t sacrifice your response time.
Next, make sure you stretch. Try some dynamic stretches like jumping jacks, lunges, and large arm circles. This will help prepare your muscles for your workout. You can also try some of the static stretches in this video.
Work Out
You can follow along with these videos or with the instructions below. This workout is divided into 3 sections: legs, pushing movements, and pulling exercises. If you have to go on a call, you can always come back, re-stretch, and resume your workout at any time.
Legs
1. Step Up
- Place your foot firmly on the step with your hands on your hips or at your side
- Your hips should be square, your shoulders back, and your head up
- Press up on your leg that is on the step, try not to jump up
- Balance at the top pausing, then step back down
- Repeat
- Switch to the opposite leg and repeat
2. Squats
- Attach your resistance band to a secure anchor point
- Hold the end loops in your hands and move away to create resistance
- Plant your feet shoulder-width apart and keep your arms extended
- Squat
- Return to your starting position
3. Half Single Leg Squats
- Attach your resistance band to a secure anchor point
- Hold the end loops in your hands and move away to create resistance
- Plant your feet shoulder-width apart and keep your arms extended
- Lift one leg off the ground and balance
- Go down into half of a squat
- Come up through your hip not using your back
Pushing Movements
4. Push Up
- Place your hands on the ambulance and get into a push up position
- It’s easier when your hands are higher, move down to the step for more of a challenge or to the floor for even more added difficulty
- Place your hands on the ambulance and get into a push up position
- Drop down, pause, and press back up
- Repeat
5. Double Arm Press
- Attach your resistance band to a secure point
- Stand with your back to the attachment point and hold one end of the band in each hand
- Plant your feet shoulder-width apart
- Press straight out and slowly come back until your elbows are at ninety degrees
- Repeat
- As you move down this list, each variation creates an added challenge
- Step into a lunge stance and repeat the exercise
- Stand on one leg and repeat the exercise
- Stand on one leg and alternate arms as you press
- Lunge forward, press, return to your starting position and repeat
Pulling Exercises
6. Row
- Attach your resistance band to a secure point
- Stand facing the attachment point and hold one end of the resistance band in each hand
- Stand with your feet shoulder-width apart and hinge your hips backwards into a miniature squat
- Pull straight back, bringing your shoulder blades together, return and repeat
- As you move down this list, each variation creates an added challenge
- Alternating row: alternative pulling back with each arm
- Alternating row: alternative pulling back with each arm
- One leg row: Balance on one leg and complete your row
- One leg alternating row: Same as the above but alternate your arms
- Single leg reach row: Miniature squat up into a row
Cardio
7. Make time for cardio too. As an EMT, it’s extremely important to not only keep your muscles in shape but your heart as well. It might be more difficult to find time during your shift but take time when you’re home to go for a run, jump rope, dance, bike, swim, or use an elliptical machine.
Post Workout
Don’t forget to stretch after your workout. For extra stretching help, try using a stretch strap. Or massage your muscles using a foam roller or massage roller. And if you’re in any pain, there’s always Biofreeze!
Get your equipment:
Looking for more workout ideas?
References
- Hsieh, A. (n.d.). Are You Fit For the Job of EMT? Dummies a Wiley Brand. Retrieved from https://bit.ly/3rFzH4i
- K.R. (May 2005). Workout Program for a Posted Ambulance. EMS World. Retrieved from https://bit.ly/2JwxTcF
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.