2021 IAHCSMM Annual Conference & Expo: Boost Quality and Safety in SPD, OR & Beyond

Those who attend the 2021 IAHCSMM Annual Conference & Expo this October in Columbus, Ohio, will learn from some of the industry’s most renowned and respected experts in the field. Attendees will glean valuable information they can take back to their departments to drive better outcomes for their health care customers and patients who rely on clean, sterile and well-functioning instruments.

3 Questions to Help You Find the Right Anesthesia Machine for Your Facility

Before choosing a new anesthesia system for your practice, make sure you have a firm understanding of the features and specifications that will best suit your unique needs, making it a worthwhile investment for your facility.

Clarifying Scoring in Instrument Handling and Processing

As an infection preventionist (IP) working in the Standards Interpretation Group of the Joint Commission, an important function of my job is to answer infection prevention-related questions from health care organizations.

The Importance of Early Career Certification

In an increasingly demanding hiring market those now entering nursing, or committing to a specialty such as perioperative nursing, will maximize their opportunities with certification.

Can I Get A Good Workout in 20 Minutes?

Can I Get A Good Workout in 20 Minutes?

By Miguel J. Ortiz

Health and wellness are on everyone’s mind. The COVID-19 pandemic has forced many people to make incredible changes. Sitting in front of a computer has become even more normal than before. Which is why I’m here to tell you that you can make some serious changes with just 20 minutes a day.

There’s no better time than now to take your exercise program seriously. The key is consistency. I want you to get to a point where you are exercising daily. So, for all my regular exercise fans, thank you for being consistent in your routine and keeping yourselves healthy. For my folks who don’t have a consistent regimen, lets step it up and start with this daily 20-minute workout routine. It will give you a solid foundation to build upon.

Some of you may be saying, well I have a friend that works out a lot and even they have rest days. Well yes, their routine is consistent and already planned out. I’m talking to two types of people right now. The ones who are not exercising regularly and those who want a solid 20-minute workout to keep themselves moving when they are having a busy day.

So, let’s jump right into it.

First, we are trying to establish a baseline of endurance. So, a couple key rules. No breaks, your time to rest is your transition in and out of exercise. No water until the end of the workout. All you need to start is your body, a mat and a timer. We will be performing a two-minute warmup to start. The warmup will involve 10 reps of four exercises for as many rounds as possible in two minutes with a slow pace (besides the jumping jacks). The four exercises are hamstring sweeps, quad stretches, high knee pulls and jumping jacks.

The workout will consist of the following exercises. We want to perform all movements with a consistent flow in order to assist cardiovascular function. For strength and flexibility we want to perform all movements as best as possible with a full range of motion. Also, during the strength portion, we will only be keeping time so we don’t need to worry about rushing through reps. Consistency and tempo control are the goals. You will do these four movements, for one minute each for 4 rounds (16 minutes total).

  • Prisoner squats
  • Push up to alternating full plank rotation
  • Glute raise marches
  • Alternating lunges

For the two-minute cool down, we are going to perform some of the exercises from the warmup. The difference is that we will do them slower and hold the stretch for a couple seconds longer to let the body know we are slowing down. Have fun progressing your workout as you get stronger and more consistent. The cool down exercises are hamstring sweeps, quad stretches, high knee pulls and alternating rear deltoid/arm cross over stretch.

Editor’s Note: Videos on how to perform the exercises mentioned can be found on YouTube.

Miguel J. Ortiz is a personal trainer in Atlanta, Georgia. He is a member of the National Personal Trainer Institute and a Certified Nutritional Consultant with more than a decade of professional experience. He can be found on Instagram at @migueljortiz.



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