Exercising Mind and Body

By Graham Semeniuk(2L)

Exercise is defined as any physical activity that enhances or maintains overall health, body physique or athletic performance. Some health benefits include mood elevation, weight loss, stress reduction, improved self confidence, a boosted immune system, better sleeps, and a better sex life. Why, then, does it seem like such an effort?

Perhaps you routinely make one of the following top five excuses for not exercising: not enough time (you’re a law student, after all!), no clue as to how, no motivation, too expensive, or too painful.

Simple solutions to these common ­­excuses include scheduling your exercise, learning how to exercise from a friend, rewarding yourself often as you achieve your goals, using the U. of A.’s fitness facilities, and exercising at a level below your pain threshold.

Before beginning an exercise regime, take certain precautions. Check with a doctor (perhaps at the SU Building drop-in clinic) to determine if exercise poses any health risks for you. Calculate your Body Mass Index (a calculation based on body weight and height) to get an indication of whether or not you are at a healthy body weight. Obtain proper exercise equipment and learn how to use it correctly. Ease yourself into the routine by starting slow. As well, consume adequate food and water, and get enough rest.

At the outset, set goals for yourself stemming from your exercise aims (e.g. to lose weight.) Goals should be S.M.A.R.T. (specific, measureable, attainable, relevant, and time-bound.) Sharing them with others will keep you accountable. Then, schedule your exercise, keeping in mind the need to be flexible to accommodate unforeseen circumstances. Exercising three times each week for 30 minutes at a moderate intensity will meet the needs of the average person.

There are three basic types of exercise: aerobic, anaerobic and stretching. A balanced exercise program should incorporate exercise of each type. Aerobic exercise performance at a submaximal intensity level for a longer period of time, and is targeted at improving cardiovascular fitness. It includes activities such as walking, jogging, cycling and swimming.

Anaerobic exercise is performance at a vigorous intensity for short periods of time, and works toward developing strength and speed. It includes activities such as weight lifting and sprinting. Stretching refers to exercises designed to increase the flexibility of muscles. It includes such exercise forms as yoga and dance.
It’s easy to get exercise right here on campus! The Faculty of Law offers intramural team sports. Campus Recreation offers individual and group fitness classes in a variety of activities. As well, the U. of A. campus is equipped with many sports facilities open to student use including a fitness centre, a running track, racquet courts, swimming pools, and a climbing wall.

It’s a good idea to develop a tenable exercise plan now in law school because of the increase in stress and demands on time you’ll likely face at work as a lawyer. (Plus, being a lawyer is a sedentary job with a lot of free meals!)

For any further information contact me at gws2@ualberta.ca.