It’s that time of the semester again! For those of us who aren’t lucky enough to have a relatively “easy” finals week, here are a few quick tips on how you can maintain your health, summer bod, sanity, or whatever during a week that can be stressful enough as it is.
Plan ahead.
I’ve found that breaking my day into segments of roughly four hours can be extremely helpful during jam-packed weeks. I physically write down what I’m going to do during each “chunk” of my day in my planner the night before. I’m not sure about you, but when I have a day with relatively little going on, I find it easier to let the time slip by and sectioning off my day helps to avoid this. This helps me to stay on track and accomplish all of the little things that I set out to do for the day. Rule number one for planning? Everything almost always takes longer than you think it will.
Hydrate, hydrate, hydrate!
The key to staying healthy in any situation is to drink plenty of fluids, namely water. Hydrating your body helps to flush away toxins, something that is especially important when your body’s immune system is weaker than normal (which it inevitably will be when you’re under stress). Carry a large (around 20 oz) water bottle around with you and aim to finish it at least four to five times per day.
How to snack effectively.
Yes, it’s possible! Your brain runs on glucose and the more you use it, the more glucose you’re going to need to intake in order to keep those neurons firing properly. Rather than mindlessly munching on a large bag of chips (anyone who knows me knows that this is my ultimate guilty pleasure), bring your snacks in smaller sized Ziploc bags. If you’re locked away in the library for the long haul I would suggest carbs and anything high in fiber content, both of which will keep you full for longer periods of time. Fats are also ideal for long-term energy sources – just try to avoid saturated and trans fats, which are difficult for your body to break down.
Sleep!
I know I’ve gone in depth about why sleep is so important before, so I’ll spare you all the dirty details. But seriously, aim for 6-8 hours each night during weeks such as these! An extra hour of sleep is more beneficial for your body, and especially your brain, than an extra hour of studying, no matter how counterintuitive that may be. Even 20-minute naps have been shown to be effective in memory consolidation. However, or wherever, you choose to get your sleep, just make sure you do it.
Meditate.
If you’re feeling particularly stressed, overwhelmed, overworked, or all of the above- shut off your computer and phone for ten minutes. Sit up straight and take twenty deep breaths, counting each breath as you go. Allow thoughts to pass through your head but do not dwell on them. Recognize that they are there, let them pass, and move on. Focus on the flow of your breath in and out of your body. Be aware of areas where you are tense – such as shoulders, neck, jaw, chest – and loosen these parts of your body. This is the first, most basic step to what is called mindfulness meditation, an art that has been practiced for thousands of years.
Quick workout ideas:
If you’re one of those people who can’t go more than a couple days without working out: You don’t have to jeopardize your fitness routine simply because of exams! As I mentioned before, plan your day accordingly but be realistic. If you can’t afford to spend two hours per day at the gym this week, set aside thirty minutes instead. As my dad always says, “A crappy workout is better than NO workout!” Not that a short workout necessitates a bad one…I digress. Anyways, here are a few quick workouts that I’ve found to give me the most bang for my buck, so to speak.
Intervals. Interval training will elevate your heart rate more quickly, making for a more effective workout in a shorter period of time. Try this progression: 1 minute sprint at 100% effort, 3 minute sprint at 80% effort, 1 minute jog at 65% effort. Repeat this six times and you’ve got yourself a 30-minute workout.
Stairs. Too lazy to hit up Rolf’s? Club Hes has thirteen floors, and since it would be a fire hazard without stairs, we’ve got thirteen floors worth of stair workouts to hit up. Sadly, I’ve actually done this a few times but I can assure you that few things are more rewarding than being able to say you’ve ran up and down the entire Hesburgh library a few times in your life. Just make sure you pack some deodorant and/or perfume so you aren’t smelling yourself for the rest of your study sesh.
P90x abs. I have never been a fan of working only core during a training session, until I tried P90x abs. Not only is this workout super effective at toning your midsection, but it will leave you sore for a good day or two after you do it. The best part? It’s only 15 minutes. I wouldn’t advise a solo P90x sesh too frequently, but in times of need, crunch away my friend.
Intensify. Try condensing your normal workout routine by cutting out one set, but upping the weight by 15-20%.