Effective Weekly Workouts for Busy Students to Improve Fitness

Exercises that are suitable to do conveniently in a week?

Non-smoker; irregular exercise habits; diagnosed with diabetes; height 161 cm, weight 50 kg, BMI: 19.29 (underweight); flexibility: 45 (excellent); muscle strength: 20 (poor) ------ (the above is the online assessment result) ------ Cardiopulmonary endurance: 800m in 6 minutes (poor).
As a student, I experience significant academic pressure and have little time for exercise.
Therefore, during the school health check, it was found that "lactate dehydrogenase" levels were too high and I have "scoliosis." What methods can I use to improve? Are there any easy and time-efficient exercises that are effective? Additionally, I have a step machine that I rarely use; how long should I exercise on it to see benefits? Oh! By the way, sometimes I take vitamins to boost my energy.
Thank you!

shanch, 20~29 year old female. Ask Date: 2006/11/13

Dr. Xu Zhenrong reply Physical Fitness

Hello, due to your diabetes, it is recommended that you develop a habit of exercising.
Exercise can improve cardiovascular function and enhance physical fitness; it helps with blood sugar control and reduces risk factors for coronary artery disease and heart disease.
Therefore, it is advisable for you to choose an activity that interests you as your lifelong exercise.
Aerobic exercises are particularly effective, such as brisk walking, jogging, aerobic dancing, swimming, and cycling.
You should aim to exercise at least three times a week, with each session lasting 30 to 60 minutes.
Regarding your scoliosis, the type and severity of the curvature will determine the appropriate exercises and treatment methods.
Therefore, it is recommended that you consult a specialist in rehabilitation medicine and a physical therapist for a comprehensive assessment and treatment.
Wishing you good health.
Department of Health, Taipei Hospital, Hsu Chen-Jung.

Reply Date: 2006/11/13

More Info

Improving physical fitness is crucial for students, especially those facing the pressures of academic life. Given your situation, where you have limited time for exercise due to school commitments and health concerns, it’s essential to create a manageable and effective workout plan that fits into your busy schedule.

Understanding Your Current Fitness Level
Based on your assessment results, you have a BMI of 19.29, which is considered healthy, but your muscle strength and cardiovascular endurance need improvement. Your flexibility is good, but the high levels of lactic acid and the presence of scoliosis indicate that you may need to focus on both strength training and aerobic exercises.

Recommended Weekly Workout Plan
1. Frequency: Aim for at least 3-4 days of exercise per week. This can be broken down into shorter sessions to accommodate your schedule.

2. Duration: Each workout session should last between 20 to 30 minutes. This is manageable and can be done in the morning before school or in the evening after your studies.

3. Types of Exercises:
- Cardiovascular Exercises: Since you have a step machine, you can use it for low-impact cardio. Start with 10-15 minutes of stepping at a moderate pace. Gradually increase the duration as your endurance improves. Other options include brisk walking, jogging in place, or even dancing to your favorite music.

- Strength Training: Incorporate bodyweight exercises such as push-ups, squats, and lunges. These can be done in sets of 10-15 repetitions. Aim for 2-3 sets of each exercise. You can also use resistance bands or light weights if available.

- Flexibility and Core Strength: Include stretching exercises and core workouts like planks or yoga poses. These can help improve your flexibility and support your spine, which is particularly important given your scoliosis.

4. Sample Weekly Schedule:
- Monday: 20 minutes of step machine + 10 minutes of stretching
- Wednesday: 20 minutes of brisk walking or jogging + bodyweight strength exercises
- Friday: 20 minutes of step machine + core workouts
- Saturday: Optional light activity like yoga or a fun sport with friends

Additional Tips
- Nutrition: Since you mentioned taking vitamins, ensure you are also consuming a balanced diet rich in whole foods. Focus on lean proteins, whole grains, fruits, and vegetables to support your energy levels and recovery.

- Hydration: Drink plenty of water throughout the day, especially before and after workouts.

- Sleep: Prioritize getting enough sleep, as recovery is crucial for improving fitness and overall health.

- Consult Professionals: Given your scoliosis, it may be beneficial to consult with a physical therapist or a fitness trainer who can provide personalized exercises that consider your condition.

Conclusion
Incorporating regular physical activity into your routine can significantly enhance your fitness levels, improve your cardiovascular health, and help manage your diabetes. Remember, consistency is key. By starting with manageable workouts and gradually increasing intensity, you can achieve your fitness goals without overwhelming yourself. Stay motivated and listen to your body, adjusting your plan as needed. Good luck!

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