Disclaimer: I am not a professional trainer, physical fitness expert, or a doctor. Please consult your doctor before beginning a new training protocol. The exercises suggested below may not be right for your body, feel free to make adjustments. Every body is beautiful, valid and welcome in the birding community. Falcon Fitness is a fictional company intended for humor purposes.
Birding is the latest craze to sweep the nation as Covid-19 makes indoor activities "unpheasant" and "hawkward." Birding is a wonderful way to move your body, get exercise, reduce stress and find community.
With dedication, you too can be as powerful as this Trumpeter Swan.
Photo: Wikipedia (link)
Training for Birding
If you find it too cold to get outside, you can work out indoors to get your body ready to soar, stroll or roll into birding this spring.
Introducing....
Every Body is a Birder Body!
All of us at Falcon Fitness* are super "eggcited" to announce the official launch of Birder Body: the best way to get your body 100% "im-peck-able" using the free Tina Dudley Signature Birding Moves. In only 18 short weeks, you will be in the best shape of your life for World Migratory Bird Day on May 14, 2022.
Look, I know. The gym is dreadfully boring. But if you work out with this plan you can daydream about all of the life birds you are gonna cross off your list.
Step 1:
Start with stretching!
- Neck rotations 3x - gently rotate your head down, back, left and right.
- Flapping - 3 sets of 10 (get creative here - try flapping like your favorite bird. Advanced level: Go for the Hummingbird and try to flap your "wings" 80 times per second! Whew!
- Sit & swivel with imaginary binoculars to build up that core flexibility.
Step 2:
It's time for the Tina Dudley Signature Birding Lunge. Use a 5lb weight and those binoculars will feel light as a feather when you are out in the field. Do your normal walking lunge, but a twist. Literally. See below. Scroll down for alternatives for seated exercisers.
Screech Owl Stage (beginners): Try 3 sets of 5 lunges.
Barn Owl Stage (intermediate): Try 3 sets of 10 lunges.
Great Horned Owl Stage (advanced): Try 3 sets of 15 lunges.
Now for the Tina Dudley Signature Anti-Warbler's-Neck Bend. This stretch is great for your neck and shoulders and also builds your arm muscle strength to prepare you for looking up at your favorite owl.
Use the weight that feels comfortable to you!
Screech Owl Stage (beginners): Try 3 sets of 5 bends.
Barn Owl Stage (intermediate): Try 3 sets of 10 bends.
Great Horned Owl Stage (advanced): Try 3 sets of 15 bends.
This one is especially good for you bird photographers out there with heavy equipment. Try the Tina Dudley Signature Camera Twist today!
Use the weight that feels comfortable for your body, or is the same weight as your camera equipment!
Screech Owl Stage (beginners): Try 3 sets of 5 twists.
Barn Owl Stage (intermediate): Try 3 sets of 10 twists.
Great Horned Owl Stage (advanced): Try 3 sets of 15 twists.
Step 3:
Take a break and drink water! Rest is an important part of exercising. If you feel dizzy, stop immediately and talk to a doctor.
Step 4:
Finish strong with a couple more exercises of your choice. Remember, birding is for every body, so feel free to make adjustments to what works best for your body. Learn more about inclusive birding at www.birdability.org. These are some suggestions I enjoy, but feel free to switch it up with anything that makes your body feel good.
- Planks (core strength is critical to standing basically forever waiting for that warbler to come out.)
- Alternative: crunches.
- Bent-over row (build up your back muscles to offset the weight of your binos pulling on your neck.)
- Alternative: row machine
- Bicep curls (gives you the strength you need to lug around birding field guides.)
- Alternative: arm circles for 30 - 60 seconds
- Cardio of your choice (for your lungs and so you can keep up with the teen birding club kids.)
Step 5:
Cool down with stretching! Don't skip this unless you are "stork raving mad." Flexibility is key. Do any and all of your favorite yoga poses! Optional: Incorporate your 5lb weight as a binocular substitute.
For example: Tree pose becomes "I SEE You in That Tree Pose"...
Warrior is easily adapted to become "Birding Warrior and Citizen Scientist"...
Cobra stretch becomes Night Heron Sees Moon...
It's always a good idea to stretch out your wings before you fly...
Extra Credit: Find Community!
Birding can be done solo or in community - and so can training! Tell your birding friends about the Tina Dudley Signature Birding Moves and work out together. Sometimes having an exercise partner makes it less of a "birden" to go to the gym! I recommend joining your local Audubon, birding club and checking out online birding events too! Click here to learn about accessible trails near you!
Here is my workout buddy below doing the Tina Dudley Signature Birding Lunge with his own special flair.
In Conclusion
Birding is a great way to get outside and get moving. It's pretty good exercise, and there are many ways to go birding. It's also great for your mental health! Holly Merker, author of Ornitherapy, For Your Mind, Body and Soul, explains:
"Ornitherapy, or a more mindful approach to the observation of birds, benefits our mind, body, and soul. We’re pushed and pulled in many directions, no matter our age. If we allow birds and nature to slow us down, we are practicing a form of “self-care.” Research shows that exposure to nature actively reduces stress, depression, and anxiety, while helping build a stronger heart and immune system. Birds are gateways into deeper experiences with nature, magnifying these benefits. Through observation we can learn not only about birds, but gain insight into our own lives while exploring our connection to the world around us. This fosters stewardship and bolsters conservation."
Sources and further reading:
https://www.audubon.org/news/a-birders-workout-guide-preventing-warbler-neck
https://www.prevention.com/health/a20457607/4-reasons-you-should-take-up-birding/
https://blog.hurusa.com/8-effective-seated-exercises-for-wheelchair-bound-seniors
https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
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