First step of becoming a Well-being Warrior: Get Up

As I’ve mentioned before, I live on my own while being a full-time student. I work my booty off to pay my own bills, cook for myself (aka order take-out), do my homework, and still make time to exercise. If you’re a mature adult reading this, don’t laugh at me because I know life is still pretty simple for me at the moment. Balancing so many things in life, even if they aren’t the same as mine, can mentally drain you. Working out is an easy way to let all of it go and focus on yourself. 

Not much of a walker or runner? Neither am I. Whenever possible, I go for a swim for a cardio alternative. When I’m stressed or overwhelmed, the last thing I want to do is run. It can be tough on joints, and for me, it requires more mental effort just to convince myself to get up and go. Swimming relieves all pressure from your body while getting your heart pumping. You don’t have to think too hard, you just follow your body and float around whenever you need to rest. Aquatic aerobic exercises shred calories while toning your core, arms and shoulders.

If it’s cold and/or you don’t feel like paying for a membership to use an indoor pool, another cardio alternative is going on a hike. Hiking can help strengthen your core, improve your balance, and boost your mood. Gregory A. Miller PhD, the president of the American Hiking Society explains, “Being in nature is ingrained in our DNA, and we sometimes forget that.” I love this quote because many people think they need a gym membership to workout when in reality, you can just go outside and enjoy the fresh air. Definitely beats inhaling other people’s B.O. in a closed room. Don’t act like you don’t notice it…

Start out slow with a local trail that doesn’t have too many hills. A park would even suffice. Once you feel more comfortable, you can work your way up. A good beginners trail in Lancaster, PA is the Chestnut Grove Natural Area section of the Turkey Hill Trail. It’s totally safe and during the Summer, it’s overflowed with beautiful plants and flowers. It consists of multiple paths with one leading to a breath-taking overlook. Once you’re more comfortable and are confident in your hiking abilities, Tucquan Glen Nature Preserve includes more challenging trails. It’s wise to bring a buddy, water, snacks and a first-aid kit because there are dangerous, yet exciting and beautiful paths. 

Now I’ll go over three traditional work-outs that I like to do. Let me first clear the air by saying I am in no way a certified personal trainer or type of medical personnel. I’m just listing some basic workouts that work for myself and most people I know. You can pretty much do them anywhere too which is nice if you feel like staying in. 

• Crunches. These have haunted you since middle school gym class and will never die out because they’re actually really effective. Crunches help build strength in your abs and core. Unlike sit-ups, it only works your abdominal muscles, isolating them creating an intense workout. You start by laying down flat on your back, bring your legs in so your knees are lifted and put your hands behind your head. Tighten your abs and lift your head and shoulders upwards but not all the way like a sit-up. Do ten to start and then continue on if you can. 
• Push-ups. Another middle school nightmare. Maybe even high school if you were scrawny like me. Push-ups build upper body strength while also strengthening your lower back and core if you squeeze your abs while performing them. Do I really need to explain how to do them? Just tuck in your butt and make sure your back is completely flat. Arms should be shoulder width apart and your chest should barely touch the ground when coming down. I would suggest to start with five and then work your way up because these can be a little tough. Do “girl” push-ups if you feel more comfortable, nobody’s judging you.
•  Squats. They work your leg muscles such as your quads, hamstrings, calves, hip flexors, adductor and your booty. Stand up straight, spread your legs a little wider than shoulder width apart and lower your bottom as far down as you can while keeping your back as straight as possible. Again, start with ten then work your way up.

There are so many variations of squats that can work your entire body. If you enjoy doing them, click here to check out the different kinds of work-outs I like to do. 

You’ve got this, girl.

Sources:

“Benefits To Crunches: Fitness Classes in Raleigh NC.” Crossfit Invoke, http://www.crossfitinvoke.com/benefits-to-crunches/.

Isbell, Danielle. “10 Cardio Alternatives for Non-Runners.” Spry Living, 12 Mar. 2015, spryliving.com/articles/cardio-alternatives-for-non-runners/.

Robinson, Kara Mayer. “Hiking Benefits Heart, Mind, and Body.” WebMD, WebMD, 15 Sept. 2013, http://www.webmd.com/fitness-exercise/features/hiking-body-mind.