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WEDNESDAY OCTOBER 9, 2013
EXERCISE
THE UNIVERSITY DAILY KANSAN
Getting physically active can improve test scores
SOPHIA TEMPLIN
stemplin@kansan.com
Welcome to midterms: All-night study sessions are common, stress levels are through the roof and many students are pushing their health to the wayside. Exercising at home is one way to combat the stress of a busy schedule and impending exams.
The benefits of getting active aren't just physical. According to the article "Exercise to Manage Stress" from Fit Body Boot Camp, exercise can heighten the endorphin level, or "feel-good chemicals", in your brain. These chemicals block sensations of pain and stress, and generally work to create a sense of euphoria.
The Anxiety and Depression Association of America states that exercise improves sleep, increases confidence and reduces symptoms of depression and anxiety, which can heighten during times of increased stress like midtermss and finals weeks. Furthermore, including physical activity in your study plan isn't just good for stress — it can affect your grades, too. According to the article "How Exercise Boosts Your Brain" from WebMD.com, just 20 minutes of walking before a test can improve your scores.
For some students, spending time on physical activity improves attitudes and focus.
"Working out is like an escape from reality for a few hours," said Lindsay Manning, a freshman from Woodlands, Texas. "You can forget about what's stressing you out in your life and just focus on pushing yourself and getting better."
But who has time to go to the gym during an exam week? A common misconception is that working out is difficult without equipment. However, there are many exercises that require only two things: your body and an open area. It's hard to get away from your desk (or off the couch) during midterms, but try to
drop the textbooks and get active with a couple of these moves:
Lunges
Walking and stationary lungs benefit gluteal muscles, quadriceps and hamstrings. When lunging, avoid injury by keeping your back straight, engaging your core and making sure the front knee doesn't extend past the toes. Lightly touch the back knee to the ground don't rest your weight on it, though. Too easy? Add weights by holding dumbbells (or textbooks) in each hand.
Snuats
Other exercises for the lower body are squats and wall sits. Like lunges, squats target glutes, quadriceps and hip abductors, and don't require equipment. Focus on keeping the chest from collapsing forward. Forming a 90 degree angle with your knees. Wall sits are also good for your legs — you can easily wall sit while reviewing notes.
Push ups
Want Marine arms? Try push ups — they benefit the upper body by working chest, abdominal and arm muscles. Place hands directly under your shoulders for a traditional push up. To mix it up, try a diamond push up, which stresses the triceps. For this move, put your hands together directly underneath the sternum. A staggered push up is another challenging version, where one hand is placed under the shoulder and the other is placed six inches further forward.
Planks and pilates
Planks are great core workouts, which also need no equipment. Standard planks work upper and lower abs and side planks target obliques, but planking is the obvious choice for those who want to tighten their core. Pilates is a form of exercise that focuses on the development of balance, strength
and flexibility, so it includes a lot of core work. Easy Pilates exercises that can be done from home include hundreds, roll ups and criss crosses.
For hundreds, extend the legs into a "V" position at approximately a 45 degree angle with the shoulders off the ground. Hold this position, focusing on the core, while pumping arms up and down. Roll ups are done by curling the chin towards the chest and rolling the body up into a sitting position with the arms extended toward the feet. Bicycling the feet and touching the correlating elbow to the opposite knee are criss crosses.
Cardio
Cardio is also important to complete your workout. While strength exercises build muscle, cardio keeps a body trim. It can also "ratchet up your smarts, boost your productivity [and] rev your energy," according to "How Exercise Boosts Your Brainpower" from Active.com. That boost is just what a college student needs before midterms.
Walking, jogging and running are obvious choices for non-equipment cardio, but students can also take advantage of the machines at the Ambler Student Recreation and Fitness Center on campus - try the stair climber, stationary bike or elliptical. Aim for at least 20 to 30 minutes of high intensity cardio.
By including bouts of physical activity during study sessions, students can break a sweat and possibly receive better grades on those dreaded exams. The next time you take a break from the textbooks, pick some of these exercises and try a 15-minute circuit. The benefits of working out may help in the classroom more than you think.
— Edited by Kayla Overbey
GOOD EATS
FILE PHOTO/KANSAN
In order to avoid unhealthy eating habits during late-night study sessions, students should prepare healthy alternatives like nuts and berries. Nutritional choices help eliminate junk-food binges.
Quick tips for healthy snacks during midterms
CASSIDY RITTER critter@kansan.com
Think healthy and simple. Try bringing a bowl of nuts (almonds, pistachios, walnuts and cashews, etc.) or a bowl of cherries and berries to the library. Nuts are a great source of magnesium, which converts sugar into energy. Cherries and berries are high in antioxidants and "can help improve your moods and cognitive function, important factors for optimum energy," according to Livstrong.com.
nat I can eat a lot of that help pass the time while I'm studying," said Cristina Sharp, sophomore from Colorado. "I usually eat pistachios or cherries to stay awake."
"Late at night I'm not really hungry, so I try to find little things
Peanut butter and an apple are easy snacks to bring to the library. Peanut butter comes in to-go packages and an apple usually won't bruise in a backpack. As far as energy, peanut butter contains healthy fats and protein, providing plenty of calories for an energy boost. Apples have vitamin B-1, which helps turn food into energy.
to boost energy levels, but for late nights it's also good to keep you motivated while studying," said Katie Marvel, sophomore from Clayton, Mo.
No bake energy bars are the perfect healthy snack. Plus, they're easy to make. To see the recipe online visit gimmesomeven.com/bake-energy-bites/
"It's great to eat before a workout
These tips are a sure way to keep you healthy, focused and awake this midterm season. Good luck!
Edited by Kayla Overbey
INGREDIENTS:
1 cup of dry oatmeal
2/3 cup toasted coconut flakes
1/2 cup peanut butter
1/2 cup ground flaxseed (Flaxseed provides protein and fiber.)
1/2 cup chocolate chips (The chocolate chips are optional, however using dark chocolate will work the same way caffeine does by providing
NO BAKE ENERGY BARS
a mental and mood boost.)
1/3 cup honey or maple syrup.
1 tbsp. chia seed (Chia seed is also optional, but it provides magnesium and manganese — important for energy metabolism).
1 tsp. vanilla extract
DIRECTIONS:
First, stir all ingredients in a
medium bowl until they are thoroughly mixed. Once mixed, cover the bowl and let it chill in the refrigerator for 30 minutes.
After 30 minutes, roll the mixture into round balls and store in an airtight container. They will last up to one week.
LOCAL MUSIC
Wells the Traveler writes. performs original repertoire
KELSEY BARRETT
kbarrett@kansan.com
Wells the Traveler brings an indie-rock sound with the soul of American folk to the local music scene. The five-member band, which began playing together nine months ago, has performed about 50 shows and produced a record with 14 original tracks.
Lead singer Danny McGaw came to the United States from Manchester, England, after ending his professional career as a soccer player at age 18. Music came as a natural fit for McGaw, who started
writing songs when he was 12. He now works as a full-time musician, performing three times a week and singing original songs.
"The band comes with me when they can and when the budget allows," McGaw said. "We probably play two or three shows a month where we actually promote and try to fill the room with people who are not just there to have dinner and drink alcohol."
McGaw has performed with different bands, but he feels a deep connection to the members of Wells the Traveler. They work closely together, but also know
each other on a personal level.
certain other of persons "It shows when we play on stage. We put in a lot of work and when we get on stage these days, it's like you can hear the
you can hear the work we've done,
McGaw said.
Drummer Jason
Jones, a junior from
Salina, studies geology at the University. He is part of the UKanTeach program working toward a license to teach earth science.
He strives to find
tween his two passions of music and science.
"After I graduate, I would like to teach I think, but it'll also depend
He strives to find a balance be
"We're still a pretty young band so we're catching up. Just keep an eye out."
JASON JONES Wells the Traveler drummer
on what the music is doing," Jones said. "It's the classic example of a really solid backup plan. I do enjoy both, it's not like I'm just going through the
motions of the school side. I'm a
musician first so I would like that to happen but I also love to teach."
Weekly rehearsals, several shows a month, promoting the band's music and pursuing an education full-time are all part of Jones' jampacked schedule. He said he appreciates his support system, which helps him stay focused
"There's only so much time. It's an ebb and flow, and the people around me understand that I may have music commitments that run straight into school commitments and that's the entire day and I don't talk or see anybody else," Jones said. "It's part of who I am and they
understand that and love and support me for doing the things I love to do."
Their next record of new, original songs is under way, as well as a scheduled tour over winter break. They have two shows lined up in Kansas City this month and will return to Lawrence for a performance at the Bottleneck Saturday, Nov. 16.
"We're still a pretty young band so we're catching up," Jones said. "Just keep an eye out."
Edited by Chas Strobel
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