Tag Archives: Resistance Bands

Keeping Fit and Healthy as a Busy Student on a Budget

Being a student it can be hard to get into a routine of healthy exercise, even more so when balancing University work alongside. A look online will bring up a wide range of articles and fitness classes to read and take part in. In this blog I want to offer some guidance as to how you can keep fit and healthy as a busy student on a budget.

My housemates have been trying to get me participating in workouts with them however, I have always had the same feelings when asked. There has always been a high financial commitment attached to joining the gym which has always been off putting for me. Even with the more competitive price of the University gym, I still find the gym as too high of a financial commitment. However, the gym is not the only place to effectively participate in a work out, there are many low cost options of staying fit and healthy that can be considered.

With the introduction of lock down last year I soon found myself looking for ways that I could stay active during those times. Home workouts soon found themselves established into my daily routines. Here are a few of the best ways that I have found to start your health and fitness routine!

Stay Hydrated

Glass of Water by Manu Schwendener on Unsplash

Staying hydrated is an extremely important way of keeping healthy. The NHS recommends that we drink around 6-8 glasses of fluid per day.  The easiest way to do this is to just simply have a glass of water with you whilst you’re studying. I have found this to be an extremely easy way of keeping healthy whilst I am at University. If you are not a fan of water on it’s own you can always add no sugar fruit juice or even a slice of lemon.

Water can also be useful in other areas of fitness such as being used in weight loss treatments, more information can be found here.

Eat a Balanced Diet

Keeping a healthy diet has just as much of an impact on your body as exercise can. If you are exercising you need to maintain a healthy diet otherwise all the hard work being put in is being wasted with a poor diet. Here is a link to an article where there is more information about how eating a balanced diet complements exercise.

When looking to change my diet, I found that one of my favorite ways of satisfying my hunger was through snacking. Everyone loves a snack, I probably love them a bit too much if I am being completely honest. To incorporate more of a balanced diet into my lifestyle, I have tried to start swapping out my snacks for a piece of fruit instead.

It is also important for you to eat properly before and after a workout. Here is a short blog on what you should eat before and after a workout. I would recommend giving this a read before attempting any workouts to ensure that training is effective.

Head Out For a Walk

Walking by Arek Adeoye on Unsplash

Walking is one of the easiest and cheapest ways for keeping fit and healthy as a student. Going out for a quick walk has been one of the best ways I have used to stay fit and healthy as a student. A full walking routine does not even have to be implemented into your day, simply walking to the shops instead of driving has the potential for huge benefits to your well being.

I have personally seen improvements to my mood since walking to the shops rather than driving. Being out in open space for a small amount of time is a nice change of scenery which has been a real boost for my mental health. More information on walking and mental health can be found here.  There are other perks of walking too as you get to discover the local area, opening up potential to find new walking routes to try out in the future.

Do not worry if you do not get the chance to go out for a walk. In the next section we are going to look as home workouts as an alternative way to keeping fit and healthy.

Home workouts

Home workouts are another great way that you can stay fit and healthy in your own time. There are an abundance of products that you can try with various workouts that can be used in conjunction with the products. As this blog is more focused on sticking to a budget, products suggested will have multiple uses to maximize the costs of the products.

  • Resistance Bands are a cheap and versatile way of easing into home workouts. Prices start at £15.99 with different prices being found dependent on the resistance of the band. The bands can be used for a full-body workout which I will link here.
  • Dumbbells are another low cost way to start home workouts. Prices start at £13.75 for 2 x 1 kg Dumbbells with prices increasing as the weight increases. Dumbbells can be used for any level too so whether you’re a complete beginner or an experienced gym goer, an effective workout can be achieved with dumbbells. I will link a 6 week beginners dumbbell workout here and I will link an arm and upper body workout here.

Dumbbells and Resistance Bands by Kelly Sikkema on Unsplash

So, here are some really easy and simple ways you can begin to get yourself into a really good healthy routine. Sticking to the new routine will be hard at first, but stick at it! The benefits in the long run are worth it over the initial breaking into the new routine period and you will begin to feel so much better.

FITNESS OVER 50: RELY ON RESISTANCE BANDS

There is no such thing as too old to exercise! No matter how old you are, they will always be some exercise you can perform safely from home! This blog will demonstrate the best exercises for aging adults from the comfort of their own home, the pandemic can’t stop you!

Exercises using resistance bands can be directly linked to better balance, mobility, gait function, flexibility and fall efficacy – you could say they help your body stay younger for longer! Whether it’s for you, a grandparent or even a friend, the benefits of resistance bands will shock you!

5 REASONS TO CHOOSE RESISTANCE BANDS TO EXERCISE

  • Safe – no worrying about dropping any heavy weights!
  • Affordable – one of the cheapest pieces of gym equipment to own!
  • Customizable – different resistance levels can customize your daily exercise to your individual goals – purchase individually or in bundles! 
  • Portable – lightweight ensures you can move and store your equipment at ease!
  • Simple – they are so many different ways to use resistance bands, anyone can use them! You can try more complicated moves the more confident you get!

WHY AGING ADULTS SHOULD USE RESISTANCE BANDS:

Although Resistance bands can benefit people of all ages, it’s known to be excellent way for aging adults to promote a decrease in muscular strength with aging. They are many other benefits of exercise as an older adult; balance and stability, joint strength, social and mental benefits and cardiovascular health!

It can be easy to ignore exercise as our bodies get older, injuries and chronic pain can result in a reluctance to regularly exercise. The problem is, not exercising can cause more harm in older generations; they are many simple exercises that over 50’s could benefit from if implemented in their daily life!

If you’re not ready to jump straight into using equipment, explore different exercises you can do without equipment to get started.

5 RESISTANCE EXERCISES TO TRY OUT:

If you are new to resistance exercising at an older age, are injured or are returning to exercise after pregnancy you should check with a healthcare provider to ensure they are no modifications you should follow.

The following exercises have been hand selected for older adults, some positions can be completed laid and sat down to reduce intensity when required. They may be less intense but you will be sure to see and feel a difference!

BANDED ROWS – STRENGTHENS THE BACK AND FRONT OF ARMS WHILST BUILDING BETTER POSTURE
  • Sit on the floor with your legs together in front of you
  • Loop the resistance band around your feet and hold with each hand
  • Exhale whilst slowly pulling the bands towards your core (Keep your back straight!)
  • Inhale and slowly extend your arms towards your feet back into the starting position
  • Complete a set of up to 15 reps
BANDED TRICEP EXTENSIONS – HELPS STABILIZE THE SHOULDER AND ELBOW JOINTS, EVERYDAY LIFTING OF HEAVY ITEMS AND MAINTAINING MOTOR ACTIVITIES SUCH AS WRITING
  • Start by standing up straight
  • Place one end of the resistance band under your right heel
  • Hold the other end with both hands over your right shoulder
  • Stretch the band pulling it up above your head
  • Return to starting position
  • Complete a set of up to 15 reps on each side
RESISTANCE LEG LIFTS: STRENGTHENS MUSCLES IN THE LOWER BACK, BUTTOCKS, HIPS AND THIGHS TO MAINTAIN OR ACHIEVE BETTER BALANCE WHILST AGING

If you do not have a loop band don’t worry, tie your band together with a simple knot – the shorter the loop the higher the resistance!

  • Standing up straight, place the loop around each ankle
  • Your feet should be shoulder-width apart whilst in an upright posture
  • Place your hands on your hips whilst lifting your right leg to the side – if low balance hold onto something with one arm!
  • Once you feel the resistance return to the starting position
  • Repeat for up to 15 reps each leg
BANDED ANKLE PUMPS – STRENGTHENING THE CALF MUSCLES LINKS TO BETTER HANDLING ELEVATED TERRAIN AND ACTIVITIES LIKE GOING UP AND DOWN STAIRS; THE ANKLE PUMPS UTILIZE CALF MUSCLES PUMP FUNCTION TO PUMP BLOOD TO THE HEART BY MUSCLE CONTRACTION
  • Sit in your chair in an upright position with your shoulders back (this exercise can also be done seated or laid on a floor with your legs straight in front of you!)
  • Holding the ends of the resistance bands close to your hips, place your right foot inside of the band and raise the extended leg
  • Adjust the intensity by shortening the band
  • When happy with the resistance level, point your foot and flex it back
  • This can be repeated up to 20 times
  • Make sure to repeat on other leg!
BAND PULL – STRENGTHENS MUSCLES IN YOUR UPPER BACK WHICH WHEN WORKED ON WILL IMPROVE POSTURE
  • Sit in an upright position or stand, drawing your shoulders back
  • Hold each end of the resistance band with both hands and raise your arms to shoulder level
  • Inhale as you pull the band apart as far as you can, moving your arms laterally away from your shoulders – the upper body will become a T shape with arms extended
  • On the exhale return to the starting position
  • Complete a set of up to 15 reps

They are so many different exercises to try out using resistance bands to prevent muscle loss with age, but we hope these get you started! If you are looking for a more intense workout, increase the resistance and include some harder resistance exercises.

It is recommended all adults complete strengthening exercises such as working with resistance bands 2 times a week, for more info on how much exercise you should be completing see NHS Live Well.

If you enjoyed this article you can share it with family and friends, and stay stronger for longer!