A coed, independent day school in Boston's Back Bay for students in grades 9-12

Everyday Exercises

Imagine having more energy, sleeping better, and just feeling healthier overall. Just a little bit of exercise every day can be a means to this end. In an ideal world, you’ll get 45–60 minutes of exercise each day—and if you take a few exercise breaks between classes and before or after school, those minutes will add up. But if that’s not doable, remember: doing something is better than nothing!

There are no resources or collections to display

Step Ups

Find a stationary and secure object you can safely step on; a bench, chair, or just regular steps will work. Then simply step up and back down again. Reverse legs. Do a set of 10 per leg. 
 
Tips: If you can, switch up the height of the object you’re stepping on. Start with something lower if it is too hard, or if it is too easy, add some weights (like books) in your hands. 

There are no resources or collections to display

Wall Squats (or Wall Sits)

Stand with your back against a wall. Place your feet out in front of you, hip-distance apart. Slide your back down the wall so your knees are at a right angle and your thighs are parallel with the floor. Hold for 30–60 seconds.
 
Tips: Make sure your feet are far enough from the wall so that when you slide down, your knees are directly over your ankles. Also be sure to keep your lower back and bottom against the wall, especially as you push back up to standing.

There are no resources or collections to display

Lunges

Standing tall, step forward so your knee is at a right angle. Keep your front knee directly over the ankle, and your back knee almost touching the ground. Engage your core to keep your body upright. Reverse legs. Do a set of 10 per leg. 
 
Tips: Ways to change it up include alternating legs (total of 20 lunges, 10 on each side), using the same leg in front for a set of 10 and then switch sides, keep stepping forward instead of stepping back to the standing position (in other words, walking lunges), or step back instead of forward (same alignment as going forward)

Commonwealth-School_mermaid-icon_red

DIY Bodyweight Cardio Circuit

There are many other bodyweight exercises you can do at home, including the old standbys below. Create your own workout by picking 6–8 exercises, repeating your circuit 2–3 times, aiming for a roughly15-minute workout. 

Do 10–15 reps

  • Jumping Jacks
  • Push Ups
  • Burpees

Do for 30–60 seconds

  • Running in Place
  • Plank
  • Jump Rope 
There are no resources or collections to display

Eye Exercises

When it comes to preventing eye strain and fatigue, we’re taking our cues from the American Academy of Ophthalmology. In particular, they recommend: 

  • Blinking more: "Humans normally blink about 15 times in one minute. However, studies show that we only blink about 5 to 7 times in a minute while using computers and other digital screen devices."
  • Obeying the 20-20-20 Rule: Every 20 minutes, shift your eyes to look at an object at least 20 feet away, for at least 20 seconds.
  • Positioning Your Computer Correctly: Your screen should be about two feet away from your face and positioned so you’re looking slightly downward at it.