Getting Enough Exercise in College

 

Getting enough exercise in college is key to keeping your body moving. Exercise is a great way to get your blood flowing, reduce stress, stay or become fit, strengthen your muscles, reduce your risk for some diseases and cancers, and maybe even increase your lifespan. It can clear the mind and help you retain information, which is great when finals are looming especially when the need of getting enough exercise in college is one of your main priorities.

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How much exercise do I need?

The CDC and the Department of Health and Human Services’ 2018 Physical Activity Guidelines for Americans maintain two general exercise recommendations for adults between 18 and 64 years old.

• Cardio: Getting your heart rate up with moderate- or vigorous-intensity aerobic exercise (or a combination of both) will increase the strength of both your heart and lungs and increase your endurance. Cardio, too, can help improve your cholesterol levels, control your blood sugar, and maintain your weight. You may also experience a mood boost, an energy boost, and a decrease in stress and anxiety if you fit cardio in regularly or when trying in getting enough exercise in college. Aim for:
  • Between 150 and 300 minutes of moderate-intensity aerobic activity every week (e.g., brisk walking, water aerobics, swimming, bike riding on level ground), or
  • Between 75 and 150 minutes of vigorous-intensity aerobic activity every week (e.g., running, bike riding on hills, basketball), or
  • A combination of moderate-intensity and vigorous-intensity aerobic activity. One minute of vigorous activity is said to have equivalent health benefits to two minutes of moderate activity.
• Muscle-strengthening: This type of exercise has benefits that are quite different from cardio: strengthening your bones, managing chronic pain, and improving your balance. The CDC and Department of Health and Human Services suggest working all major muscle groups at least twice a week (e.g., weight training for resistance and strength, endurance exercises, push ups, sit ups, yoga). If you have access to a gym, this is easy. Machines are built specifically to work certain muscles and not just for getting enough exercise in college. If you don’t want to use machines though, you can use free weights or your body weight to work out different muscle groups.

If you have a physical disability, exercise can be a great way to stay healthy. Still it’s important to talk to your doctor before following the CDC workout recommendations. He or she can help you develop a workout routine specific to your body and abilities so you do end up getting enough exercise in college.

Aim to exercise three days a week. Even this, you can spread out in intervals if you want. As long as you’re getting your 25 to 50 minutes, it doesn’t matter if you do 10 minutes after every meal or 50 minutes in one go. You also don’t have to limit yourself to the minimum recommended time and you shouldn’t keep worrying whether your getting enough exercise in college as long as you are meeeting the required the numbers that you created as part of your goals to reach for exercising and fitness. Just make sure that you’re letting your body rest while getting enough exercise in college when it needs rest and maintaining the proper form when you exercise to avoid injuries.

Most importantly, reduce the amount of time that you spend sitting or laying down each day. Inactivity is linked to cardiovascular disease, certain cancers, and increased mortality. Even if you can’t exercise every other day in getting enough exercise in college, standing up for stretch breaks and increasing the amount of time you spend moving can have health benefits. You simply can’t just stand up and wander around in the middle of a lecture. Instead, take regular breaks while you’re studying or doing homework to allow yourself time to move.

How can I make sure I’m getting enough exercise in college?

• Walk to class. Don’t dawdle; scurry to your next class which can always help in getting enough exercise in college. Ten minutes is enough to get the blood flowing before you have to sit in a 90-minute lecture.
• Take a stretch break. If your professor stops the lesson to give everyone a break, don’t stay seated. Get up, drink from the water fountain, stretch your muscles.
• Take the stairs. Getting enough exercise in college while live on the fourth floor? That elevator sure is tempting, but climb the stairs instead. It will only take you a couple of extra minutes, and you’ll get your heart rate up and burn more calories than you would if you took the lift.
• Ride your bike. Not only is bike riding the fastest way to maneuver through those windy college paths or help one in getting enough exercise in college, but you’ll be burning calories too. If you don’t have a bike, consider getting one from your local classifieds or Craigslist. Your bike doesn’t have to be fancy, especially if you plan to use it on a relatively flat campus. Register your bike with campus security in case of theft. Some colleges offer “bike share” programs. You may have to pay a small fee, but you’ll be able to access shared bikes whenever you want.
• Park intentionally far away. If you need to drive to campus because of where you live, or if you just use a car to do errands around town, park farther away than you normally would so that you have to walk just a bit longer to get to and from your car and it will be just that much easier in helping you in getting enough exercise in college.
• Play collegiate sports. You don’t have to be a Division I athlete to play ball in college. Intramural and club teams are open to any student. It’s for those who want to play and it can help with the goal of getting enough exercise in college.
• Study at the gym. Bring your book with you and read in between sets or while plugging away on the elliptical machineso. This way, you also don’t forget your pursuit of getting enough exercise in college.
• Play an impromptu sports game with friends. Shoot hoops or throw a Frisbee. It’s a study break and a workout built into one. Plus, you might as well take advantage of all of that green space on campus.
• Take field trips off campus. Go hiking, swimming, ice skating, or dancing. Your college town and its surrounding area have parks, pools, skating rinks, and clubs to help you stay active while having fun while also not missing out on getting enough exercise in college.
• Follow YouTube workout videos. Save this one for a rainy day. You don’t even have to leave your room. Invest in a yoga mat to give yourself some support when you’re finishing a set of crunches. It rolls up to fit easily into even the tiniest dorm room.
• Take a gym class for credit. Need motivation to exercise? Work out for class credit. Many colleges offer gym classes for pass/fail credit. That’s to say that you don’t have to hit an ace in every match to ace your tennis class. Come to class with an open mind to learn more about the sport. It’s almost guaranteed to aid anyone in getting enough exercise in college. You’ll leave with a new skill and your daily workout completed.
• Use your gym membership. Everyone is shelling out $40.00 a month to join a fitness center. Take advantage of your college gym while it’s available to you. Once you graduate, you’ll have to start paying to use the treadmill.
• Get a wearable exercise tracker. Buying a Fitbit or an Apple Watch isn’t going to make you work out, but an exercise tracker can be motivating in frame of mind whether it’s in regard to getting enough exercise in college or trying to lose weight in a workplace setting. Set an attainable step goal (most trackers default to 10,000) and challenge yourself to hit it each day.
• Schedule your workouts like they’re classes. If you have a daily planner, integrate your workouts into your schedule a few days each week. Once they are written down and the time is already budgeted, it’s easier to make yourself hit the gym.
• Enlist a friend. If you’re struggling to exercise on your own, ask a friend. They’ll be your workout buddy in helping you getting enough exercise in college. You don’t have to use the same machines or do partner workouts at the gym, but having someone else hold you accountable will make it harder to back out of a workout when the goal of getting enough exercise in college.

 

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