Disclaimer: I am not a professional trainer, physical fitness expert, or a doctor. Please consult your doctor before beginning a new training protocol. The article below is intended for humor, Falcon Fitness is a fictional company. See this more serious version for alternative exercises for seated birders.
If you thought birding is just a walk in the park, THINK AGAIN!
Birding is the latest craze to sweep the nation as Covid-19 makes indoor activities "unpheasant" and "hawkward."
Couch potatoes from sofas across America are now entering our parks and woodlands, with brand new heavy binoculars and cameras, looking for feathered friends. But are they ready? Are you ready?!
With enough effort, you too can be as powerful as this Trumpeter Swan.
Photo: Wikipedia (link)
Train for Birding
Experts agree that birding without proper training can be hazardous and result in premature Warbler's Neck. This winter, make sure you hit the gym before you go counting winter waterfowl or hunting down the latest rare bird. Psst...did you hear about the Snowy Owl in DC!?
Introducing....
Birder Body By Falcon Fitness
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 Tina Dudley Signature Birding Lunge. 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
- 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.
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.
Step 3:
Next up, strengthen those key muscles you need for maximum birdability. Remember, birding is for every body, so feel free to make adjustments to what works best for your body!
- Planks (core strength is critical to standing basically forever waiting for that warbler to come out.)
- Bent-over row (build up your back muscles to offset the weight of your binos pulling on your neck.)
- Army crawl (good practice for getting through dense foliage for the perfect shot.)
- Squats (but protect your knees! You need them for your whole life.)
- Bicept curls (gives you the strength you need to lug around birding field guides.)
- Cardio of your choice (for your lungs and so you can keep up with the teen birding club kids.)
Step 4:
Next you need to work on your balance to prepare you to trek across unfamiliar and uneven terrain. Do all your favorite yoga poses, but remember to incorporate your 5lb weight as a binocular substitute. For full effect, do this while wearing these leggings.
For example: Tree pose becomes "I SEE You in That Tree Pose"...
Warrior is easily adapted to become "Birding Warrior and Citizen Scientist"...
Step 5:
Cool down with stretching! Don't skip this unless you are "stork raven" mad. Flexibility is key.
Remember:
Birding can be done solo or in community - and so can training! Tell your friends about the Tina Dudley Signature Birding Lunge. Watch Greg Thompson make his best attempt at this difficult technique.
In all seriousness though, birding is a great way to get outside and get moving. It's actually pretty good exercise, depending on your approach to 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."
Learn more about Ornitherapy here.
Wonderful article
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