Being stressed and feeling like you never have enough time to do anything has become a daily mindset for all of us, but it’s important to keep a routine during stressful times. I know you need to study, work, be a family member, have a social life, do home chores, and sleep, but having a routine can improve your health, and in fact, including exercise in it can help reduce stress. The Anxiety and Depression Association of America states that physical activity “[…] is very effective at reducing fatigue, improving alertness and concentration, and at enhancing overall cognitive function.” When your mind feels stressed, your body is impacted by it too. What can you do? Stand up! I’m going to give you a few tips and exercises that can be part of your daily routine that don’t take too much time.
First of all, wake up as early as you can― that doesn’t mean early in the morning, just as early as you can. After that, take a cold bath, drink a glass of water, and first tip: go for a morning walk or run. Scientists have found that naturally waking up early “[…] is linked to greater happiness and a lower risk of schizophrenia and depression.” Also, taking a bath with cold water instead of hot water stimulates your blood flow, helping it reach vital organs faster and providing them with oxygen. This will activate your energy and boost you more rapidly.
So, you’re already waking up and feeling good! The glass of water will immediately rehydrate your body, which has spent hours asleep without it. After that, you’re ready for the morning walk or run. For this, use just the time you have: 45 minutes, 30 minutes, or even 15 minutes if you can. The morning walk or run will increase and improve your metabolism, heart and mental health, consistency, joints, sleep, and others. Also, it will make you feel hungry, so of course, time to have a good breakfast after!
Waking up as early as you can, taking a cold bath, drinking lots of water, and having a morning walk or run will enhance your productivity for the day. Now, I’m going to recommend some mobility and strength exercises that you can add up after the morning walk or run, and even in the afternoon if your schedule is too busy in the early morning. The only thing you’ll need is a resistance band and dumbbells, according to the weight you want to use; and if you don’t have any, you can use home goods or do it equipment free.
- Upper body, sexy arms & back!
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– Bent over rows: For your back muscles, it will improve your posture.
– Shoulder press: It helps your upper back, shoulders, and triceps. Improves overhead stability and makes it more explosive.
– Shoulder front raises and side raises: Develops shoulder strength and helps shoulders flexion and broadness.
– Tricep and bicep: Good for bigger arms, elbow joints, forearms, and hand strength.
- Lower body, for that summer booty & legs!
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– Glute bridges and hip extensions: Your lower back, hips, hamstrings, and glutes are the core of the body. This will help get rid of pains in the area and strengthen overall moving performance.
– Squats: These help to build muscle in the whole body, and most importantly, provide stability in the muscles that allow you to walk, run, and jump.
– Side lunges, sidewalk or zig zag walk: Helps quads, glutes, inner and outer thighs. This also improves functional movement in the area.
- Core, what we usually call abs!
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The core includes front, back, and sides of the midsection of your body. Having a strong core is most beneficial for maintaining an upright position and support of the overall body because it improves balance and stability. Altogether, this includes the abdomen, hips, and lower back. You can do static core exercises or dynamic core exercises.
– Static: Hollow hold, plank hold, superman hold, or boat pose hold.
– Dynamic: Crunches, sit-ups, tuck-ups, leg raises, windshield wipers, v-ups, and hollow rocks.
For every exercise, recommended sets, reps, weight, and equipment can vary depending on your goals. After you set them, be strategic and program them in a way that helps you progress according to your daily routine, time available to workout, and personal objectives.
Lastly, stretch! I love stretching. Stretching at least 15 to 20 minutes a day is key.
According to the Harvard Medical School, here’s why: “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. […] That puts you at risk for joint pain, strains, and muscle damage.” Also, having a massage, a swim, meditating, or doing aerobics are alternative ways of relaxing and finishing the day to prep you for a good sleep. Sleeping at least 7 to 8 hours is the most beneficial addition to your daily routine. It repairs and heals your body, getting you ready both physically and mentally for the next day.
You got this! Good luck.