How to Stay in Shape in College

Being a college student can mean that you are very busy with stuff like homework and classes and you cannot always find the time to stay fit and exercise. But, I can give you some tricks and/or advice on how to incorporate exercise without having to change your daily schedule. These options can usually be used during a regular day of education, like heading to your class or you are already in class. On iamherbalifenutrition.com it is stated that some of the most used ways to stay in shape include:

• Walk or ride a bike to class instead of driving a car,

• Always be drinking water,

• Eat nutritious meals and snacks,

• And do not take the elevator, instead use the stairs.

These listed ways to stay healthy are very common but are truly not the only ways to stay fit. There are some other ways to stay in shape when you do have free time to participate in other activities. These would include:

• Participating in intramural sports,

• Going to the gym or YMCA,

• Take a run and/or walk around campus,

• And/or joining a club or college sports team.

Finding the time to do these activities can be hard depending on how much school related business you have at the time. But, when you find the time make sure to take full advantage of it.

Exercise is always important

Now an obvious way to stay in shape would be to exercise as much as you can. For example lafayettefamilyymca.org suggests having a workout schedule to follow. And have a membership at the

Try taking the stairs rather than the elevator

campus gym or YMCA. Also try to walk

or ride a bike to your classes rather than driving/taking the bus. By doing this you can reduce your stress levels and improve mental abilities like memory. Also remember to always drink plenty of water whether you are exercising or just sitting in class. By drinking water you can help keep yourself awake, keep away headaches, and stay hydrated.

Participation in college activities (like sports) are a great idea too

Not everyone will consider themselves as an athlete or even like sports, but participating in them

can help you stay fit. Some ways to do this is by joining an intramural and/or college sports

Try participating in intramural sports

team. Some intramural sports could include volleyball, basketball, flag football, dodgeball, etc. College sports teams would normally include volleyball, football, baseball, basketball, etc. By joining a team you could also create relationships with your fellow team members. As said on the website jedfoundation.org by joining a sport and making friends with your teammates you can expand your social circle and possibly get better grades. Getting better grades is possible because research has shown that students who play sports could get better gr

ades than the students who do not play sports.

Sports are not the only option to help you stay in shape by participating in something. You could go to the college’s fitness center (if it has one) or go to a gym that is nearby. Normally you can find facilities like a pool, rock wall, and a workout room in the fitness center. And to keep you motivated while working out you could watch a movie or show from Netflix or Disney+ from your phone/tablet. Another way to keep in shape is to take walks or runs around campus in the morning or at night. Maybe even take your dog (if you have one) with you. With taking normal walks/runs you can improve sleep quality and prevent anxiety, stress, depression, etc.

What you eat is just as important as exercising

Just like how you should watch how much exercise you get, you should also watch what and how much you eat. Health.ucdavis.edu lists that the top 15 foods you could/should eat are:

• Fish,

• Broccoli and other cruciferous veggies,

• Beets,

• Spinach and other leafy greens,

• Kale,

• Peanut butter,

• Almonds,

• Mangos,

• Blueberries,

• Mediterranean diet (such as lean meats and vegetables),

• Chocolate,

• Quinoa,

• Legumes (like chickpeas),

• Pickled vegetables (like cucumbers and pickled carrots),

• And chocolate milk.

Fish is a good food to eat because it is high in omega 3 fatty acids and small portions of red meat. Because of this it reduces stroke, heart disease, and cancer. Broccoli is high in nutrients, glycosylates, and are best when they are raw or quick-steamed. These nutrients are key in the detoxification process. Beets are good to eat because the dietary nitrates in them help improve endurance exercise because it converts to nitric oxide. This vegetable also has a variety of protective carotenoids, whether it is a red, yellow, or golden beet or if it is the root or greens. Spinach has lutein and zeaxanthin in it. It can also protect against macular degeneration with all the nutrients it has. Kale is a veggie that has a lot of antioxidants, nutrient dense, and helps lower cholesterol.

Peanut butter is considered a healthy food because it has protein, carbs, and sugars. It is also said to be a great recovery food. Almonds are a great food to snack on because of all the vitamin E in it. They also protect us against macular degeneration (like spinach) and cataracts.

Almonds are a healthy snack to have

Mangos are high with fiber and vitamin A and C as well as low in calories. This fruit also has other vitamins, minerals, and antioxidants to help with health benefits. Blueberries have resveratrol that will not cause a hangover or give extra calories like red wine would. They are better when frozen because of the extra fiber and antioxidants. The mediterranean diet would usually contain foods like lean meat and lots of veggies.

Chocolate is actually thought of as a “health food” as long as you do not eat it all the time. Quinoa is high in fiber and protein and has a low glycemic index compared to other carbs. This grain is best to be cooked in savory and/or sweet dishes. Legumes are great health snacks (the garbanzo beans for example). They have lots of flavor, all depending on how you prepare them. Pickled veggies like cucumbers and pickled carrots are very good tasting. Chocolate milk is said to be the greatest recovery drink to have. As well as being very tasty with all the chocolate mixed in with the milk. But, always remember that water is the drink that you should always be drinking.

Sleep is always a very important part in your health

Get at least 7-8 hours of sleep

Sleeping is one of the most important health factors in your life. You should always try to get 7 to 8 hours of sleep every night and try not to take naps during the day or sleep in too often. Although exercising is a good thing, try not to do it right before bed as well as not stare at screens right before bed. It was also stated that sleep deprivation is a leading factor for the cause of several cancers, degenerative mental disorders, and heart disease. By getting enough sleep you can improve your performance in class, enhance emotional resilience, and improve physical health. Also make sure the room (or whatever area you are in) is comfortable enough for you to sleep. To help sleep some people like to listen to ocean waves or any kind of music until they fall asleep. And some other people would prefer it to be completely quiet when going to bed.

Conclusion

Finding a way to stay in shape during your college time can be a little difficult in some ways. Especially with all the classes you may take and all the homework and other assignments you will get from those classes. Just remember there will always be a time that you can get some exercise in. With all the options listed in this essay, I am sure you could find a way to fit some of them into your daily life. You could even be exercising unknowingly on some days.