As a doctoral student, you are on a journey. Whatever your reasons for embarking on this journey, when you enrolled in a doctoral program you set your feet on a path that is by nature challenging, long, and intense. Your ability to maintain good health may seem nearly impossible due to overbooked class schedules, work obligations, family and social responsibilities, and more. Sound familiar?
With the 2022 Winter Olympic Games upon us, it’s the perfect time to get active and reassess our health and physical fitness goals. I actually love snowboarding and I wish I was good enough to compete – but for now, I’ll just watch.
In fact, my exercise routine has always been pivotal to maintain my mental stability. Many research studies show that regular exercise provides many benefits such as:
- Mood enhancement: According to the Journal of American Medical Association Psychiatry, moving for 15 minutes per day can lift your spirits and help keep depression at bay.
- Outlook and self-esteem improvement: WebMD claims exercising releases chemicals in the brain called endorphins. They trigger positive feelings to influence your perception of life and yourself.
- Memory enhancement: A recent study in PositivePsychology.com shows that regular exercise has been proven to improve your self-discipline, ability to focus, and ultimately, your academic performance.
While most students enrolled in doctoral programs have the mental and physical capacity to achieve good health and physical fitness, most do not. In fact, research conducted at the National Center for Biotechnology Information reveals that approximately only 35 percent of college students engage in moderate activity.
Following are habits you can add to your daily routine today to help you reach and maintain good mental and physical health.
Get Moving
“Health is not about the weight you lose, but about the life you gain.”
~Dr. Josh Axe, a U.S. chiropractor, naturopath, doctor of natural medicine,
author, consultant, entrepreneur, and radio host.
Exercising at a moderate pace a few times per week (e.g., 30 minutes, 3 times per week) can help you improve your mental state and sharpen your critical thinking skills. In fact, exercise has been proven to lower your stress levels and likely cortisol, a stress hormone, claims Dr. Niket Sonpal, assistant professor at Touro College of Osteopathic Medicine. The ability for doctoral students to reduce stress is important as stress hormones inhibit memory retention. Thus, participating in regular physical activity is necessary to improve your focus and perform at peak levels.
Some activities you can do on a regular basis include:
- Walk. Make use of your surroundings. Walk with a friend. Take Fido for a stroll. Or, enjoy the outdoors while getting a healthy dose of sunlight.
- Discover Yoga. Yoga energizes your body and your soul. A five-minute yoga exercise can perk you up and recharge your body.
- Join exercise clubs. If you do not have a walking club or running club, then start one! Social support can do wonders for accountability to help you reach your goals.
- Do household chores. Gardening, raking leaves, lawn mowing, vacuuming, car washing, and doing laundry are effective moderate exercises at home. Make use of these chores to increase endorphins and burn calories.
- Perform a variety of exercises. Every exercise program should offer variety. Try changing your type of exercise, duration, intensity, and goals every month to keep you motivated. Adjusting your routine will help keep you physically and mentally energized.
Being physically fit is important to strengthen your body. However, the body maintains its balance when fitness is combined with good nutrition and proper amounts of sleep.
Eat well
Your body needs proper nutrition to function well and keep your mind sharp. To keep your energy levels at their peak, it’s actually better to eat more than three meals of a smaller size throughout the day. This eating schedule helps you maintain a balanced quantity of calories. Calories serve as the energy your body needs to perform daily tasks.
Here is an overview of what I eat on a normal day:
- Oatmeal with bananas with coffee
- Handful of almonds
- Mixed greens salad with goat cheese, candied pecans, pine nuts, and dried cranberries with balsamic vinaigrette dressing
- Apple with almond butter
- Salmon with broccoli and jasmine rice
- Lots and lots of water throughout the day
Experts agree that working out regularly should be supported by a reasonable diet. If you’re uncertain about diet and nutrition, consult with a credible dietitian or a health professional to help plan a healthy diet program tailored to your needs.
Get sleep
Sleep is important. I’ve struggled to get adequate sleep most of my life, especially when I was juggling full-time work and writing my dissertation. Getting into a consistent routine, even on the weekends was incredibly helpful for me. Going to bed at 10:00 PM and waking up at 5:00 PM was the sleep routine that I found was most beneficial. With this routine, I almost always wake up about 5 minutes before my alarm goes off. This is how I know my sleep is aligned with my circadian rhythm.
However, everyone’s circadian rhythm is different and 7 hours of sleep for me might be too much or not enough you. To figure out how many hours of sleep you need, try setting your alarm 30 minutes earlier than your normal wake time and commit to this schedule for a week. If you’re not waking up at least 5 minutes before your alarm, then go to sleep 30 minutes earlier until you do. Here is a helpful article and sleep calculator to help you identify your ideal sleep schedule.
Enough sleep allows you and your body to function optimally, to your fullest potential. It allows your body to rejuvenate, the tissues to heal, the brain and other organs to slow down. Better sleep moves information, such as your research, from short-term to long-term memory during REM, said Sonpal. Sharpening your memory empowers you to remember those tiny details to strengthen your research.
Start now
Starting anything new can be hard. In the beginning, you need to identify your fitness needs and set simple goals. When setting your goals, be certain that they’re realistic and attainable.
For those who lead very busy lifestyles, starting on a regular fitness plan at the gym may seem the perfect way to keep fit. But for others, starting a regular walking routine is the way to go. A 10- to 15-minute walk is a good way to start or consider taking the stairs instead of the elevator.
Remember, no single workout exists that is best for everyone. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and add variety. By doing these things, you’ll discover the perfect mix of exercises that works best for you.
The bottom line is that a road to a healthier you starts with you. Good health and physical fitness should not be a rigid activity. Incorporating fitness into your daily routine can boost your confidence and give you a brighter outlook on life.
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