We did it. We have finally reached December! But as we all know painfully well, once December rolls around, final exams begin. This means grueling hours in the library, and maybe not the healthiest food choices. The constant studying and the pressure to do well on our exams just adds to the stress. It has been shown that stress has an enormous impact on the body in many different ways. Stress can onset a variety of symptoms including headaches and muscle tension, as well as stomach problems. These unpleasant symptoms are the last thing we need to be worrying about among everything else. During this period, there seems like there is barely time to eat or sleep, let alone exercise.
Because studying often means carving out a permanent space in the library, our bodies are taxed by the constant sitting, and the lack of motion. There has recently been many studies on the harmful effects of prolonged sitting on long term health. Although it is inevitable that we will be spending most of the next week behind a desk, there are some simple exercises we can do that will help balance out these negative effects, and also enhance our abilities to concentrate and focus. Now I know, many of you will be rolling your eyes at me: “Please, who is this girl, she thinks I am going to go the gym now of all times? Ya right”. I know, I know. All we want to do is crawl into bed and hide out until December 20. But we are almost there! And I bet that if you look at some of the tips and tricks below, you will find it to be a lot less stressful and more manageable than you would have thought. And who knows? Maybe this will just the motivation you need for a New Year’s resolution to exercise everyday! Ok, maybe I’m getting ahead of myself. But bear with me.
I know that after an 8-hour study session in the library, my body just hurts. My neck and my back ache, and my shoulders are sore from slumping forward staring at a screen. If you experience similar pain, these simple stretches will be perfect for you. Prevention.com has provided some stretches that are specifically for individuals who have spent the day behind a desk.
Stretches
1. Supported backbend
This stretch helps to “improve posture, and supports the muscles that stabilize the spine” (Benton). Benton, a certified physiologist, suggests placing your hands against a wall and bending back until you feel a comfortable stretch (Benton). This stretch can easily be done to stretch out those sore back muscles. And if not for your aching back, do it for your posture! I have seen the way we walk around campus, and at the rate we’re going, we are all going to be hunchbacks before we graduate.
Photo courtesy of Myfitnesspal.
2. Low Cobra
This stretch is another great stretch that targets the hip flexors, which can become really tight after a long day spent sitting (Benton). To perform this stretch, lie down on your stomach, and while supporting your weight on your forearms or hands, press your torso up until you feel a stretch in your hips.
Photo courtesy of Stylish Walks
3. Number 4 sit
Another good stretch for the hips and butt is the number 4 sit. Simply cross one ankle across the opposite thigh until you feel the stretch in your butt.
Photo Courtesy of Muscle Styles
4. Star Reach
This last stretch is one that will hit all these different muscle groups that begin to ache after sitting too long. To do this stretch, lunge on leg forward, reaching both arms overhead, arching the back and neck a bit. This stretch helps to “lengthen the body,” which is just what we need after being crunched up in a ball of stress all day.
Photo courtesy of Redefining Strength
Ultimate 10-Minute Workout:
This workout routine is only 10 minutes long, so you really can’t use the excuse that you don’t have the time. Don’t worry, Netflix will still be there when you’re done..er, I mean, your notes with all the important terms and stuff..yeah.
This workout routine, called The Ultimate 10-minute Workout, by Jesseny Rojas featured in Best Health Magazine, is a quick and easy way to clear your head and get your blood flowing.
What to do: Complete each exercise for 30 seconds each, one after the other, resting for 30 seconds at the end of the circuit. Repeat the circuit 3 times, for a total of 4 rounds.
1. Squat jumps
Do a regular squat, and then jump until legs are fully straightened, landing in a squat position again.
Photo Courtesy of Sports Women.ie
2. Push-ups
Don’t worry, you can do them from your knees! Even if you can only do three, do those three really, really well! Pushups work the arms, abs, and lower body all at the same time.
Photo courtesy of Skinny Ms
3. Lateral Lunge with a Torso Twist
I know this sounds complicated, but don’t panic! All you do is extend one leg to the side, lunging in that direction, and rotate your torso. Alternate sides for the duration of the 30 seconds.
Photo Courtesy of Greatist
4. Alternating Mountain Climbers
Get in a plank position, and then bring your knee towards the opposite elbow, alternating sides as you go. This is a great exercise to work on your balance and to tone your abs.
Photo Courtesy of Women’s Health
5. Alternating Back Lunge
It may not seem challenging doing the first few, but by the end of the last circuit, your thighs will be feeling the burn! Step one leg back into a lunge, and alternate sides.
Photo Courtesy of Popsugar
6. Plank Press-ups
Part pushup and part plank, this move strengthens your core and your arms. Get into a plank position, either on your feet or from your knees, and lower your forearm down, and then your right forearm. Then straighten your arm, pushing back onto one hand, and then follow with the other arm. Complete for the 30 second set.
Photo Courtesy of Best Health
This workout is the perfect amount of time, and many of the moves can be modified to fit your fitness levels. With these easy stretches and this short and sweet workout routine, you are ready to face those exams head on. Hang in there, kids! We are almost there! Soon enough we’ll be home getting ready to eat enough food to hibernate for the new year. I wish you all the best of luck in your exams, and happy holidays!