Focus: This week, instead of saying you don't have time to exercise, make time! Cut out 30 minutes of TV, Internet surfing or lounging. Go for a walk around campus or to the store, or squeeze a workout into your lunchtime. Just half an hour a day will make a difference.
Fitness Tip: Study hard and play hard! Intramurals, sports, running, aerobic classes and strength training help improve cognitive function, confidence, better sleep and reduce stress.
Exercise Move: One crunch and one pushup, two crunches and two pushups, etc.
Strengthens the chest, triceps, shoulders and abdominal muscles.
To complete a crunch, lie on your back on a padded surface, with knees in a bent position. Your lower back should be pressed to the ground. Fingertips are placed by the ears, elbows are out wide - you should not be able to see them in your peripheral vision. Do not pull on the head or neck. Inhale and as you exhale engage the abdominals, pull the navel into the spine and slowly lift the shoulder blades off the floor. Bring the shoulder blades back down to the floor while inhaling, keeping the lower back flat.
A push-up can be completed in a full or modified version. A full push-up has both hands and feet on the floor and body extended like a plank (flat). A modified push-up has both hands on the floor but knees are on the floor instead of feet. For both versions, keep the back flat. Lower down to the floor while exhaling, and inhale as you push back up.
Complete one crunch, followed by one push-up. Then do two crunches, and two push-ups. Continue, and do up to ten of each.
Photo: Courtesy of Laron Fomby
