Student's Guide To Health And Fitness
Being in college is all about learning and studying. However, your body and mind need exercise to function properly. Despite the busy schedule, there are ways to stay fit in college. Here are some tips:
#1 Ways to include fitness
- Since college can be time-consuming and expensive, here are some easy, inexpensive ways to add exercise to your daily routine: 1) Hit the road and jog at local trails; 2) Take a fitness class; 3) Walk or bike to class; 4) Join a sports
team or a club; 5) Park farther away and walk; 6) Take the stairs; 7) Walk around during study breaks; 8) Use your college gym; 9) Find a friend for your workouts; 10) Change up your routine regularly; 11) Choose a farther dining
hall; 12) Take a hike.
#2 Exercise is linked to better grades
- Recent research has shown that students who regularly exercise often do better in school: 1) On a 4.0 grade scale, students who exercised vigorously every day had a G.P.A. that was an average of 0.4 points higher than those who
didn't exercise; 2) Students who studied 3+ hours a day were four times as likely to take part in moderate physical activity, compared to those who studied less than an hour each day; 3) Students with G.P.A.s of 3.5+ were three times
more likely to participate in vigorous physical activity than students with G.P.A.s under 3.0.
#3 Healthy tips
- Because food is the fuel your brain needs to help you think, eating the right foods is very important. Here are some tips: 1) Avoid drinking large quantities of caffeine in place of food; 2) Drink water and stay hydrated for
healthy skin and organs.
- Snacks to have around: 1) Fresh or canned fruit and trail mix; 2) Granola or energy bars, or crackers; 3) Oatmeal snacks, popcorn, or nuts.
#4 Food groups and eating tips
- Try to eat a variety of foods and don't skip meals. See below for suggestions of foods to choose at meal times:
- Group A. Fruits and vegetables provide vitamins and minerals: 1) Include apples, broccoli, peas, carrots, squash; 2) Try having at least 5 servings a day.
- Group B. Grains provide energy for muscles & brain: 1) Include cereal, rice, pasta, or bread; 2) Choose whole grain options frequently.
- Group C. Low-fat dairy provides calcium for strong bones. Have a serving of pudding, milk, cheese, or yogurt 3 times a day.
- Group D. Protein foods provide energy and maintain muscle. Include fish, beans, eggs, tofu, peanut butter, or meat at meals per day.
- Group E. Good fats can keep you full. Include olive oil, guacamole, nuts, or seeds at every meal.
- Students who are studying long hours may experience episodes of sleep deprivation. This can cause daytime sleepiness, sluggishness, and difficulty concentrating or making decisions. A healthy sleeping routine is also important in
- Avoid stimulants like caffeine and nicotine. Stimulants can take up to 8 hours to wear off.
- Have a good sleeping environment. Get rid of distractions, such as noises or bright lights.
- Keep a sleep schedule. Go to bed and wake up at the same time every day.
- See your healthcare provider if you continue to have trouble sleeping at night.
- Avoid pulling an all-nighter to study.
Best Colleges Online.com | Sources: Young Womens Health; Kids Health; College Thrive; CDC; JDRF; Overweight Teen; NY Times; Choose My Plate | Information provided by: http://www.bestcollegesonline.com