Exercise–not everyone does it, but everyone needs it. It can be hard to do, especially when having to integrate a new daily routine on top of several others seems daunting.

Besides, what if there’s no time for the “standard” thirty minutes a day, three to five days a week? How can a busy high school student fit in enough activity to keep healthy between seven hours of class, several hours of homework, possible sports, or even a job, and still have a social life and sleep? It seems impossible.

“The thirty-minute rule can be a good thing for people to latch their minds onto, but it can really look a billion different ways,” P.E. teacher and girls soccer coach Kelsey Foote said. “Five minutes to three hours, whatever you need to do, whatever you have time for.”

There are several alternatives to traditional physical activities. Running, sports, and weight lifting are great, but not everyone has the time or patience to learn how to do it right. Sometimes it’s best to find something else that seems more realistic or appealing. For example, simply stretching has several benefits for the body, including increasing flexibility, blood flow, and range of motion.

Plus, according to the article How Long Should You Hold A Stretch, stretching can be easily shortened to a five-minute activity. It advises stretching for “a short time every day or almost every day instead of stretching for a longer time a few times per week”, as even that little bit of motion is useful to the body. 

“If you’re doing homework, take a break for a second and stretch,” Foote said. “It relieves stress, helps injury prevention and balance, and it takes such little time. You can multitask with stretching too, so that makes it even easier.”

Another alternative to the thirty-minute rule is meditation. Although it’s traditionally thought of as a mental exercise, it has several physical benefits and doesn’t have to look how one might expect.

“It doesn’t have to be sitting criss-cross with your hands on your knees. It could be prayer if you’re religious, drawing with deep breathing, or journaling,” Foote said. “Anything that brings your heartbeat down, keeps you mindful, and keeps your breaths steady—that’s meditation.”

As stated in the article Physical and Mental Benefits of Meditation, meditating helps everything from the heart to the brain. Daily meditation can “improve blood circulation, lower the heart rate, and help maintain a healthy heart,” according to studies.

Meditation, even for a few minutes, can be beneficial for physical well-being in a way that is easy to achieve. Between that and stretching daily, and maybe going for a small walk around the house as a break from homework every once in a while, even a busy AP high school student can find some time to keep themselves a little healthier. 

But what if you get sick? Missing school can be a cause for even more stress, and according to a survey of 252 people, 68% of Liberty students have been encouraged to go to school despite feeling ill. Ignoring symptoms can make them worse, and in the world of COVID-19, it could get others sick as well. So, what can be done to feel better a little faster, without ignoring it?

“Sleeping well, drinking water, and taking medication if you need to are the obvious ones,” Foote said. “But moving—any type of light physical activity—will always be better.”

Movement and small physical activities, like walking around the house or yoga, can help get blood flow going, which can help the body recover a little faster. This, in turn, might lessen stress. 

Of course, one all-around problem arises: motivation. 

“If you don’t want to or care about improving, you’re never going to,” Foote said.

To improve the likelihood of caring for your physical well-being with activity, add some accountability. Ask someone else—like a friend or family member—to join you in your daily movement. With someone else along for the journey, exercise becomes much easier to keep up with.

Overall, physical self-care doesn’t have to be as intimidating and time-consuming as it may seem. Figure out what can work into your schedule, and learn to manage when you have too much to do.

“Knowing when to say no to things or people is very important too,” Foote said. “Make wise choices of your time and know when to say no so you have more time for exercise.”

The key to exercise is a skill well known to students: time management. Learning to fit in something fun and active into your schedule may take patience and effort, but it’s worthwhile.

“I’m an advocate for Just Dance or any games that help you have fun and move,” Foote said. “That counts as self-care! Any games that help with movement and having fun at the same time are great!”

Five days a week, forty weeks a year. The time we spend in school focused on cramming our minds with every possible bit of information can seem overwhelming. As students struggle to manage extracurriculars, homework, social life, and grades, it’s easy to feel yourself fall behind. But there’s one thing that should never end up on the back burner: mental health.

“The school environment can be exhausting. I’m always under this underlying pressure to be the best of the best,” sophomore Jasleen Kindra said.

As Liberty reaches the end of the first semester, Kindra’s experience is, unfortunately, not a rare one. After returning to school in-person after hybrid learning, many people have found themselves experiencing burnout, stress, anxiety, depression, and other mental health issues. To over 44% of Liberty students, school affects their mental health daily.

“When you consider that most students sit in a classroom for seven hours each day, and when you pile extracurriculars and homework on top,” senior Mark Stevenson said, “most high schoolers don’t have time to be themselves without sacrificing some academic performance.”

While dealing with mental health can feel like stumbling through a maze blindfolded, the first step is to recognize the value of your health and safety. Like putting on your own oxygen mask before helping others, prioritizing mental wellbeing is necessary to living a healthy life.

“Everyone has a good idea of what health is, but we often forget to prioritize it. Students get so caught up in every assignment and grade that they forget their happiness, health, and safety is the most important thing,” high school psychologist Laurie Engelbeck said. 

The best way to manage anxiety and stress is up to the individual and their circumstances. There is no life-changing ten-step process to achieving good mental health. For some, watching a funny show and listening to music helps. For others, journaling and spending time with friends are the best de-stressors. In the end, only you can know how to be mentally happy by recognizing what you need.

“When the body slows down, it’s telling you that it needs time to heal. Listen to your body. It’s okay to stay home and recharge. While it may mean more work in the short term, it’s better for your health in the long term,” Liberty counselor Robin Klym said.

Remembering that mental health should be prioritized might be an easy task, but taking steps to protect your well-being is another. If even finishing one assignment seems too exhausting, set boundaries and break the project into smaller, more manageable tasks.

“Don’t look at the big picture and become overwhelmed. Instead, take the school year week by week, day by day, and even hour by hour,” Engelbeck said.

As we reflect on the past year, it’s not the school assignment that will define the year, it’s the moments spent with your loved ones that do. School is important but will never be worth the sacrifice of your wellbeing.

This year has been rough for everyone. Between the pressures of extracurriculars, school, and personal lives, it can be overwhelming to maintain a healthy relationship with your body and mind. However, your health must always take priority. 

“It’s important to recognize that mental and physical health are interconnected. You’re all one person,” Engelbeck said. Your happiness and safety are too important to abandon. If you’re constantly feeling overwhelmed and helpless, please reach out. Teachers, counselors, family, and friends are all willing to help you get through any struggles you may have. You are not alone.