Staying active while studying abroad can be challenging, especially if you’re busy with classes and other obligations. Staying fit and healthy is essential, and exercise is crucial to a healthy lifestyle. Fortunately, you don’t need to go to a gym or have fancy equipment to get into a good workout. However, there are many ways to incorporate physical activity into your daily routine.
There are many exercises you can do at home that target different muscle groups and provide a full-body workout. Here are the top exercises to do at home and how to do them correctly:
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Push-ups are a classic exercise that works multiple muscle groups, including your chest, arms, and core. To do a push-up, start by getting into a plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body. Push yourself back up to the starting position and repeat for several reps.
Squats are an excellent exercise for your legs, targeting your quadriceps, hamstrings, and glutes. To do a squat, stand with your feet shoulder-width apart and your toes pointed slightly outward. Bend your knees and lower your body as if you are sitting down in a chair. Keep your back straight and your chest up, and then stand back up to the starting position.
Lunges are another great leg exercise that works your quadriceps, hamstrings, and glutes. Start by standing with your feet hip-width apart. Take a step forward with your right foot, lowering your body until your right thigh is parallel to the floor. Your left knee should be bent, and your left foot should be behind you. Push yourself back up to the starting position and repeat on the other leg.
Planks are an excellent exercise for your core, working your abs, back, and glutes. Start by getting into a push-up position, but instead of lowering your body, hold your body in a straight line from your head to your heels. Keep your abs tight and your back flat, and hold the position for as long as you can.
Jumping jacks are a great cardio exercise that can get your heart pumping and help you burn calories. Start by standing with your feet together and your arms at your sides. Jump your feet out to the sides while raising your arms overhead, and then jump back to the starting position.
Burpees are a full-body exercise that works your arms, chest, legs, and core. Start by standing with your feet shoulder-width apart. Lower your body into a squat, and then place your hands on the floor in front of you. Jump your feet back into a plank position, and then jump your feet back up to your hands. Stand up and jump as high as you can, and then repeat for several reps.
Mountain climbers are a great way to work your core, arms, and legs. Start in a push-up position, and then bring your right knee up toward your chest. Quickly switch and bring your left knee up toward your chest while lowering your right leg back to the starting position. Keep switching your legs back and forth as quickly as you can.
Sit-ups are a classic exercise that works your abs and core. Start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head, and then lift your head, neck, and shoulders off the floor. Slowly lower yourself back down to the starting position and repeat for several reps.
Tips to be Active Throughout the Day
Taking time out for these activities can be a bit hectic. However, there are some tips for staying active throughout the day as a student abroad:
Walk or Bike to Class
Instead of taking a bus or driving, consider walking or biking to class. This will not only save you money on transportation costs but also help you get some exercise.
Take the Stairs
Whenever possible, take the stairs instead of the elevator. This is an easy way to get your heart rate up and burn some calories.
Join a Sports Club
Joining a sports club or team is a great way to stay active and meet new people. Most universities have a variety of sports clubs, ranging from basketball to rugby to ultimate frisbee.
Attend Fitness Classes
Check to see if your university offers fitness classes, such as yoga or Zumba. These classes are a fun way to get some exercise and try something new.
Take Study Breaks
Take breaks from studying to get up and move around. Take a quick walk around campus or do some stretches to relieve tension in your body.
Explore your City
Take advantage of your new surroundings by exploring your city on foot or by bike. This is a great way to stay active while also getting to know your new home.
Use a Standing Desk
If you spend a lot of time sitting at a desk, consider using a standing desk. This will help improve your posture and keep you more active throughout the day.
Use a Fitness Tracker
Consider investing in a fitness tracker to track your activity levels throughout the day. This can help motivate you to stay active and reach your daily goals.
By incorporating physical activity into your daily routine, you can improve your overall health and well-being as a student abroad. Remember to find activities that you enjoy and make staying active a priority.