Fitness Guide For College Students

How to Workout in College

College students have a lot going against them when it comes to staying healthy. There's the stress of coursework and packed schedules. And there's that new-found independence, which can take some unhealthy forms — think all-you-can-eat meal plans and pulling all-nighters. Fortunately, colleges and universities are working hard to help their students get in shape and stay that way. This guide gives information and advice on achieving and maintaining good health and fitness throughout college – and beyond.

How Much Exercise Do College Students Need?

A balanced, healthy fitness routine for any adult includes two key elements: Cardio exercise and strength training. And for many, regular stretching is an essential part of their regime. Below are recommendations for how much exercise college students need.

Please note: You should always check with your doctor before starting any new fitness routine. These are general recommendations, but they don't take into account any health conditions or concerns you may have.

• Cardio

  What it is: Also known as aerobic exercise, this is any type of physical activity that uses large muscle groups, like those in the legs, in a repetitive way that increases the heart rate.

  What it does for you: Among many other benefits, cardio strengthens your heart and lungs, increases your metabolism, helps you lose weight, increases bone density, reduces fatigue, helps control blood sugar and improves HDL (good) cholesterol levels. It also improves thinking and memory, fights depression and anxiety, and helps you sleep better.

  How often you should do it: A minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic activity is recommended by the CDC. Or 1 hour and 15 minutes of vigorous-intensity exercise.

  Example Exercises: Moderate-intensity activities include walking briskly (a treadmill is an option), low-impact aerobics, dancing, doubles tennis, water aerobics and bicycling (under 10 miles-per-hour). Vigorous-intensity activities include swimming laps, running or jogging, singles tennis, hiking uphill (with weight) and bicycling (10 miles-per-hour or faster).

• Strength Training

  What it is: Activities that increase muscle mass and strength, and physical endurance and power. Also known as resistance training, endurance exercising and muscle strengthening.

  What it does for you: Major benefits include stronger muscles, bones, tendons and ligaments; improved joint functioning; increased metabolism and cardiac function; and elevated HDL (good) cholesterol. Strength training also helps reduce the risk of physical injury, manage weight and sharpen thinking. It can also reduce the signs and symptoms of chronic illnesses like back pain, heart disease, diabetes and even depression.

  How often you should do it: The CDC recommends moderate-strength training activities at least twice a week that work all major muscle groups, including shoulders, arms, chest, abdomen, hips, back and legs. Weekly plans that designate exercise for specific muscle groups on different days of the week are common.

  Example exercises: Weight machine and free weight (using barbells and dumbbells) exercises, such as chest press, leg curl, leg press and shoulder press. Resistance band exercises, including back rows, chest presses, lateral raises and thigh raises. Exercises without equipment, such as pushups, abdominal crunches, lunges, squats, planks and back extensions.

• Stretching

  What it is: Stretching refers to exercises that deliberately stretch or flex specific muscles.

  What it does for you: The benefits of stretching before or after exercise are questioned by some—both the BBC and the New York Times note that there is very little evidence to support its health benefits. Many believe, however, that it can increase flexibility, improve musculoskeletal function and range of motion, and help prevent physical injury. Whether or not it has lasting health benefits, stretching also helps many people feel good.

  How often you should do it: The American College of Sports Medicine (ACSM) recommends that adults do flexibility exercises a minimum of two or three days a week. Some find benefits to stretching before physical exercise and some prefer stretching after – or both! Decide (with your doctor's advice, preferably) what works best for you.

  Example Exercises: There are several types of stretching exercises. Common types include:

  • Static stretching: Stretching a muscle to its farthest point and holding it there for a short period of time, typically 30 seconds or more.
  • Passive stretching: Similar to static stretching except a device or partner provides the stretching force.
  • Dynamic stretching: Controlled leg and arm swinging, gradually increasing speed and/or reach.
  • Ballistic stretching: Employs the momentum of the body (bouncing) to stretch the body part beyond its normal range of motion. Only recommended for highly-conditioned athletes.
  • Active isolated stretching: Involves taking and holding a position using only the strength of one's own muscles.

How to Get in Shape on Campus

College campuses often have a variety of resources available to help students get and stay healthy. Before you splurge on a pricey gym membership, check out what your school has to offer. And if working out in a gym isn't your thing, there's an abundance of exercise routines you can do in the privacy of your dorm room.

On-Campus Resources to Use

Your campus likely features a package of services and facilities designed to make staying in shape as simple and fun as possible.

• Fitness and Recreation Centers

  Most college campuses feature some kind of recreation center for its students. Many have facilities that rival the most up-to-date gym chains—check out the facilities offered by Colorado State University. But even campuses with more modest offerings often have a track, pool or basic gym that can be taken advantage of.

• Health and Nutrition Centers

  Health and nutrition centers and programs are also a trending feature on college campuses. They're often associated with a school's medical center or health services academic department, and sometimes offer programs to both their student body and the surrounding community. A good example is the University Health Center at the University of Georgia, whose nutrition services program includes individual nutrition counseling, peer nutrition educators, cooking classes and more.

• Fitness Classes

  Colleges routinely offer a wide range of fitness classes to students which can be taken either free with a rec center membership or at an additional small cost. Typical class offerings include cardio, strength training, cycling, yoga, dance, Pilates and Zumba.

  Some colleges even offer fitness classes that can be taken for credit. And don't forget about intramural sports. The University of Notre Dame provides a good illustration of what's available.

• Exercises for Your Dorm Room

  You don't need a lot of space – or money – to work out. An easy fitness routine you can do in your dorm room is just a Google search away. Here are a variety of resources that provide inexpensive or free workouts you can try in your own room, many with no equipment required.

  YouTube Want to try yoga? Check out Yoga With Adriene. Interested in men's fitness? Try the channel by Men's Health. Like to try a variety of workouts? Give BeFit a try. Just remember that anyone can upload a video to YouTube, so not all of the workouts you find will have been created by health or fitness professionals.

  Pinterest is a great place to find sample exercise routines. Try searching for a specific type of exercise or do a more general search like “workout videos” or “exercise routines”. This website offers over 500 free workout videos and a variety of inexpensive workout plans created by two personal trainers. They provide a variety of different types of workouts of varying lengths, many that require no equipment. This popular website features a fitness channel with free workout videos from personal trainers. Search by exercise type, length and equipment needed. TV fitness personality Jillian Michaels offers an online fitness program for $9.99 a month that includes customized workout programs, a meal plan and tracking tools.

• Easy Ways to Get Fit on the Go

  • A modern rec center and comprehensive campus-sponsored nutrition program are great, and students would certainly be wise to take advantage of them. But there are plenty of easy ways you can incorporate more exercise into your busy schedule.
  • Bike to and around campus. You'll save money on gas or public transportation, and get fit! A win-win.
  • Don't own a bike? Walk instead of driving or taking the shuttle. It's good for the environment and your health.
  • Take the stairs instead of elevators.
  • Take a hike. Many campuses, or areas surrounding the campus, feature open spaces with hiking trails. Get out and explore.
  • Grab your roommate and a Frisbee. Or a football. You'd be surprised how much good you can do your body if you just get outdoors and move around a bit.
  • Speaking of outdoors, grab an exercise mat and go outside. Take a look at the cardio, strength training and stretching exercises listed above. Most of them can be done anywhere and without expensive equipment.

5 Tips for Creating Healthy Habits

Creating new habits can sometimes feel like an uphill battle. But here are a few tricks and tips that can help you be more successful on the road to a healthier lifestyle.

1. Get on a schedule
   Most college students have good intentions. But it can be easy to forget about eating well and moving your body when balancing a packed schedule and busy social life. But including these essentials in your daily schedule can help you actually do them. Write a meal plan into each day and stick to it. Schedule small amounts of exercise throughout the day. Even 10 minutes in between each of your classes can add up.
2. Keep water handy
   Staying hydrated is something lots of students don't think about, but it's important. Get in the habit of keeping a filled water bottle in your book bag at all times.
3. Find a fitness buddy
   It's easier to stick to healthy habits when sharing them with someone else. Ask your roommate to join in or find a workout buddy at the gym. If someone is waiting for you, you'll be more likely to show up for a workout.
4. Download a fitness app
   Smartphone apps like MyFitnessPal, Couch to 5K (C25K) and ACTIVEx can make it easy to fit in some quick exercise and keep track of your fitness goals. Many also include active communities where you can find workout partners to help keep you accountable.
5. Reward yourself
   Giving yourself a small (and healthy) reward when you reach health and fitness goals can help keep you motivated to keep going.

Student Discounts to Take Advantage of

Businesses love college students, and they show it by offering some pretty substantial discounts. Here are some to check out:

• Gym Memberships

  Maybe you find your campus rec center lacking, or just prefer to get out and into your local community for exercise. Student discounts for gym memberships are common, but you'll probably have to ask for one directly at the gym of your choice. Life Time Athletic is a great example of a chain the offers membership discounts to students.

• Yoga Studies

  Board with the gym? Try yoga. Many studios, like Open Doors Yoga, offer discounted drop-in rates for college students.

• Sporting Goods Stores

  Actually, merchants of almost every kind offer discounts to students, but sporting goods stores are a good place to start. Modell's Sporting Goods is a one example.

• Groceries

  Got a favorite local supermarket or grocery store? Ask if they offer a student discount. Whole Foods does.

• Restaurants

  Practically all chain restaurants offer some kind of discount or other deal to college students, and that includes those that have healthy menu options. You will likely have to ask at the specific location if deals are available, though. A good one to try is Veggie Grill.

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