It’s finals season again, and chances are you are feeling stressed out to some degree. Sometimes it can feel like you have absolutely no time to do anything but sit and study. However, I encourage you to carve out a little time to be good to your body. Taking a quick study break to get a quick workout in or relax in some way will make the rest of the hours you spend studying a lot less miserable. I have outlined 4 quick and easily accessible things you can do for a little mood boost before summer rolls around. (We’re almost there!!! Keep powering through).
First, and foremost, I have 3 major things I encourage you to do to make your days more active:
1. Walk to your classes
2. Take the stairs (Yes, even in the SLC).
3. Take a five-minute break during each hour that your study to take about 250 steps.
Strength
Total time: 15 Minutes
Equipment: 2 dumbbells and a mat
This workout circuit hits all the major muscle groups of your body and compounds several muscle groups into single exercises so that you can save some time during your busy finals schedule. Do this two to three times per week. Repeat the following circuit three times, performing each exercise for one minute:
1. Squat & Shoulder Press
Hold both dumbbells at your shoulders with your palms facing forward. Perform a squat and extend the weights toward the ceiling as you come up. Exhale as you are extending the weights upward. Repeat.
2. Alternating Lunge & Bicep Curl
Stand up straight and hold the dumbbells at your side. Step forward with your left foot into a lunge; making sure your front knee does not come past your toe. When you are in the lowest point of your lunge curl the weights up toward your shoulders and slowly lower the weights back to your sides. After you perform the curl, return to your starting position and repeat using the opposite foot.
3. Curtsey Lunge & Tricep Extension
Stand up straight and hold one dumbbell above your head. Your elbows should be as close to your head as possible to make sure you are isolating the triceps. Step your right foot backward in a lunge, making a diagonal line so that your right foot crosses behind your left. As you lunge down, lower the dumbbell toward the floor, and as you come back up extend the weight toward the ceiling. Repeat using the left foot.
4. Burpee with Push-Up
Stand up straight. Place your hands on the ground in front of you. Jump your feet back until you are in a push-up ready position. Perform one pushup. When you return to the starting position of the push up, jump your feet back in towards your hands and then jump back up to standing. Repeat.
5. Glute Bridge and Chest Press
Lay on your back with your knees bent as if you were going to perform sit ups. Raise your hips up toward the ceiling and hold as you perform chest presses with your weights. Keep your hips toward the ceiling for the full minute, but raise and lower your arms.
Cardio
Total Time: 20 to 60 minutes
Equipment: headphones and a jump rope are suggested
Even though resistance training is important, it’s also essential to keep your heart healthy. The American Heart Association recommends a minimum of 10,000 steps per day, so pick three to four times per week to choose an activity from this list and sweat out some of the stress:
- Walk
- Run
- Stairmaster (Available at Ramsey)
- 15 minutes of Jump Rope
- Walk your Dog
- Take a dance class
- Swim laps
- Kickboxing
- Search for a workout on youtube (I recommend Love, Sweat, Fitness or Fitness Marshall)
- Play a pick up game of soccer, basketball, softball, Frisbee, etc. with friends
- Stationary Bike while reading/ reviewing notes (sneaky, right?)
Snack Swaps
It can be really difficult to eat healthy foods when you don’t have a lot of time, and vending machines are sooo tempting at 1 A.M. in the SLC. Decide right now a time that you can go to the grocery store to load up on healthy fuel for finals. You will be happy you did.
Here are some snacks I suggest you stay away from during these weeks that you are less active:
Here are some snacks that will leave you feeling satisfied and healthy:
- Carrots & Hummus
- Handful of almonds
- Mixed berries
- Protein Shake
- Black coffee or hot green tea
- Apple Slices
- Greek Yogurt with Honey & Chia Seeds
- Diced Avocado with multigrain crackers
- Protein Bar ( Kind, Pro Bar, think thin, and Quest are all super yummy)
Study Breaks
This is so important. Even if you feel like there is no time, make some. If you really think you have no time, spend three minutes a day taking deep breaths with your eyes closed. However, if you feel compelled to give yourself a little more time to unwind, choose something from the list below. If you can try to set aside some amount of time every day to relax:
- Five minutes of meditating
- Yoga (Take a class at a local studio or find a practice on pinterest, youtube, etc.)
- Soak in the tub with a bath bomb or bath salt
- Study outside on a pretty day
- Light a scented candle and watch one episode of your favorite show on netflix
Ultimately, finals week is a stressful time for any student. Remember that life is full of many successes and failures and than in the grand scheme of things, one grade will not define who you are. If you do the best you can do, you cannot ask any more of your self. You are a part of one of the most amazing college communities in the country, so take a moment to applaud yourself for how much you have already accomplished. Work hard and take care of yourself this week, and every week.
XOXO, Tor
