What do lecture halls, computer desks, cafeterias, and libraries
have in common? That's where college students spend so much of
their time in sedentary pursuits.
Although hours of studying burn mental energy, both your body
and mind need physical exercise to function at their peak. But with
high school gym class a thing of the past, and no parents around to
remind you to get moving, how do you stay fit in college?
What Does My Body Need?
The importance of exercise is nothing new. Thomas Jefferson once
wrote that to be successful in academic studies, a person should
"give about two of them [that's hours, people!], every
day, to exercise; for health must not be sacrificed to learning. A
strong body makes the mind strong."
It turns out Jefferson was on to something. A multi-year study
by researchers at Tufts University found that students who said
they exercised at least 3 days a week were more likely to report a
better state of physical health and greater happiness than those
who didn't exercise. This (and other evidence) suggests that
the real benefits of exercise may not come right after a workout
but from a longer commitment to regular activity.
Most experts today do not demand 2 hours of daily exercise. The
U.S. Department of Health and Human Services recommends that people
get at least 60 minutes of moderate to vigorous physical activity
most days of the week.
Brisk walking, jogging, and swimming are easy ways to boost your
heart rate and promote cardiovascular health. Exercise can also
help lower blood pressure and counter stress. For women, exercise
that makes the body and bones bear weight - like walking or running
- may reduce the risk of osteoporosis later in life.
You'll likely discover a subtler benefit of exercise as
well: greater self-confidence. This may make it easier for you to
participate in class and help you perform well in academic and
social situations.
How Can I Get Moving?
Colleges offer lots of exercise options. Why not take advantage
of the facilities and try something new? You may even be able to
take physical education classes for credit - check with your
advisor. Here are some suggestions to get you going:
Work out at the gym.
The gym can be a great place to work off stress from the pressures
of school. And if time on the stationary bike or treadmill makes
you feel like a hamster, you'll probably find lots of other
options at your college gym, such a pool or yoga classes. Exercise
should be fun, because the more you enjoy it the more likely you
are to do it regularly. So find activities you like and make them a
part of your routine.
Hit the road.
All you really need for a workout are comfortable athletic shoes.
Then head to the track or check out local trails for jogging - or
biking and in-line skating. If your school has jogging or fitness
trails around campus, you can probably pick up a map in the student
activities office or the gym. (Avoid running alone in isolated
areas or at night, even in places that feel safe, so take a friend
on your road trip.)
Head to the court - or the green.
Most schools have tennis, racquetball, or squash facilities, and
some colleges have golf courses. Many offer classes and lessons.
And one of the great things about college is that if your friends
don't share your interests, you can usually meet other players
easily.
Join the club.
Even if you're not at the level of NCAA competition, there are
opportunities to play team sports. Check out intramural and club
sports like soccer, basketball, lacrosse, ultimate Frisbee, and
tons of others.
Take a hike.
Many schools have an outdoor recreation club that loans or rents
equipment - everything from tents and backpacks to kayaks and
snowshoes - to students for solo or group outings. They may also
offer organized trips and lessons. If you're experienced in the
outdoors, consider volunteering to lead groups of other students on
hikes or other outdoor trips.
Everyday Ways to Get Active
Getting the exercise you need is easier than you might think.
There are plenty of ways to add a little extra activity to your
everyday routine. For instance:
- Bike or walk to class, the library, or the store.
- Park farther away than you normally would and walk.
- Choose the dining hall on the far side of campus.
- Try stretching, marching in place, or walking around during
study breaks.
- Take the stairs.
Don't become overwhelmed by feeling that you have to commit
a lot of time to fitness. If you can't find the time for longer
workouts on a regular basis, try two or three shorter exercise
sessions every day. Splitting your workouts into 15- or 10-minute
increments throughout the day appears to work just as well as doing
a full 30 minutes at once. Maybe you can work in a quick session
before you shower in the morning and another after your classes in
the afternoon.
How Much Is Too Much?
It is possible to get too much exercise. Overexercise can strain
your joints and weaken your muscles, increasing your risk of
injury. Always pay attention to signals from your body when you
work out - it will let you know when you're pushing yourself
too hard or straining too much. In addition, without enough time to
recuperate between workouts, you body can wear down. Most fitness
experts and trainers recommend a day off after a hard workout to
give muscles time to rest and repair themselves; this is the way
that muscles become stronger.
Research suggests that too much exercise can affect a person in
other ways as well. Scientists at the University of Wisconsin found
evidence that exercise can be as addictive as drugs or alcohol.
Excessive exercise is also a component of certain
eating disorders
. If you suspect your fitness is getting out of hand, ask yourself
the following questions:
Is working out (or thinking about working out) getting in the
way of other things, such as your friendships or relationship?
- Do you regularly skip classes, time with friends, or other
activities to exercise?
- Is working out affecting your studying and grades?
- Do you feel overwhelmed by guilt when you take a day off from
your exercise routine?
- Are you counting calories and adding exercise time to make up
for food you eat?
If the answer to any of these questions is yes, you might be
heading into unhealthy territory. Talk with a nutrition counselor,
student health professional, or doctor about it. It's important
to get the support and information you need to make healthy choices
for your body and mind.
To boost the benefits of proper exercise, students should focus
on getting balanced
nutrition
, enough water to stay hydrated, and adequate
sleep
. Together, these can help you feel your best both physically and
mentally.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2005
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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