Break Free of the Elliptical and Find a New Way to Exercise

Photo by Andrea Winey via Google

We often give ourselves a million reasons why we can't exercise: I'm too tired, I don't have the time, I don't have the motivation, I don't know where to start. But, what if we gave ourselves just one for why we should? Exercise is all about honoring your body and the physical strength you hold, whether you realize it or not. Motivation will come and go, but dedication is how true progress is made for any goal. If anything, give yourself a reason to wear that cute workout outfit you just bought.

Why Moving Your Body Is Important

The physiological benefits of exercise are just as significant as the aesthetic ones. After 30 minutes of exercise, your brain releases positive chemicals like endorphins (the feel-good chemicals), serotonin, norepinephrine, BDNF and dopamine (the reward chemical). It also releases negative chemicals like cortisol and adrenaline to remove stress from the body. Whether you can feel these processes happening in your body, exercise is one of the best ways to honor what your body can do. It builds a mental toughness within yourself to stick to a routine and reach your goals that can carry into other aspects of your life.

Misconceptions of Exercise

Mainstream media has convinced us we should hate our bodies and gives us a million ways to build six-pack abs or shrink into smaller versions of ourselves. Setting goals like finishing a 5K race or attending 10 cycling classes a month can help keep you motivated and make it easier to celebrate successes without feeling too bad about shortcomings. Exercise should not be used as a punishment for a bad diet. In fact, separating aesthetic goals from exercise goals completely can help you focus on what performance goals you want to achieve and focus less on calories burned.

Longer does not always mean better. People think that longer sessions are worth more because they burn more calories. While half true, the value of a workout comes from your heart rate intensity and your intention for working out. Just 20 minutes a day can boost mood for up to 12 hours. Especially if you have class or work on a tight schedule, moving a little per day, even in the form of stretching, can help build a routine without the risk of burnout while increasing your basal metabolic rate (BMR) or the calories you burn at rest. Instead of writing off a workout for a day because you don't have enough time, ask yourself: do I have at least 20 minutes to move?

Do you think you have a healthy relationship with exercise? Have you tried to create a fitness routine in the past but failed?

Healthy Means of Movement

Photo by Molly Bailot

Referring to exercise as movement can help shift a negative mindset away from thinking of exercise as only the traditional ways, such as running and weight training. Finding movement you enjoy is one of the first steps to creating a fitness routine. When we find something we enjoy, we are much more likely to stick with it. No matter how many feel-good chemicals running releases, simply put, if you don't like to run, you will not feel good. Here are some non-traditional ways to honor and move your body that won't feel like a chore.

• Swimming - Swimming is an excellent activity in the warmer months or if you are a member of a facility with a pool. Swimming helps improve flexibility, muscular strength, balance and endurance while being low-impact. At Syracuse University, the Barnes Center at The Arch offers free swimming classes and pool reservations to any student or faculty member.

• Dance Classes - Dance is a fun and rhythmic way to strengthen and tone your legs while increasing cardio. It also works different muscles than just running or weightlifting. The Barnes Center offers a variety of Zumba classes to try. Also, look into local studios for classes, many of which are discounted for college students, or search on Youtube for free options you can do straight from home. EMKFit is one of my favorite Youtube channels for her themed "HIIT Hop" series.

• Cycling - Brands like Peloton and Soul Cycle have brought cycling classes into the fitness craze. These are great if you like working out in group environments or need a little push from a trained professional. If virtual riding isn't your thing, rent or buy a bike to take it to the streets. Cycle along the Erie Canal or the Onondaga Lake Creekwalk for beautiful views, especially during fall. Cycling is a great lower body movement that you can make as low or high intensity as you please for improved joint mobility, cardiovascular fitness and strengthened bones.

• Intramural or Club Sports - Sometimes, we need encouragement from others to exercise, which is why workout buddies work so well! Did you play a sport growing up that you loved? For me, it was always soccer. Look into club sports at your school or get some friends together for an intramural squad. Any sport, from tennis to Spikeball, can be fun to get out and play and counts as movement. Some of my highest heart rate days are when I play volleyball with my family and don't even think about exercise. You don't need to be the best on the field or court, but playing together could help you stay in shape and meet new friends for pickup games later.

Green Lakes During the Fall. Photo by Aiden McGuire

• Hiking - Central New York is home to many beautiful hiking spots, especially as the leaves change colors. Green Lakes State Park and Clark Reservation State Park are easier climbs or challenge yourself at Buttermilk Falls State Park and Robert H. Treman State Park in Ithaca for longer hikes.

• Walking - Some days, you won't feel like doing anything. However, walking, even for those 20 minutes we discussed, can make a difference in mood and fatigue and improve overall fitness. Never feel bad about choosing walking as your movement for the day, and never underestimate what it can do for you, either!