Overcoming the freshman 15 requires a bit of persistence, knowledge and an ability to learn how to organize your time and structure your day. The freshman 15 is the term used to describe the weight gain that is common during the first year at college. However, while the term is ‘freshman 15’ the most common amount of weight gained ranges between five and seven pounds. One of the ways that college students can reduce their risk of gaining those five to seven pounds in their freshman year is by fitting exercise into their weekly schedule.
But what college student has time to exercise? Between juggling classes, part-time jobs, social life, studying, doing their own laundry and organizing their lives, fitting in one more thing sometimes is the straw that breaks the camel’s back. It often leaves very little free time and sometimes college students don’t want to use their free time to exercise.
Interestingly, many adults who are in the full-time workforce and juggle family responsibilities after hours are faced with the same choices. Here are several ways to include exercising in your day with out too much effort.
- Walk to class. You may have a car on campus but don’t use it when you need to go to your next class. Even though the class may be across campus you should walk. Although it takes a little bit longer, it also will decrease gas emissions, which is better for the environment, increase your heart rate which is better for you and help you burn calories. Many people do not take the time to notice how beautiful their campus is until they’ve had a chance to walk around it. By taking the time to enjoy the changing seasons and taking the 10 minutes to walk to class you get exercise and help to reduce your stress level.
- Don’t let the college gym go to waste. Even community colleges today have given students access to exercise equipment that used to be available only to professional athletes just a decade ago. Take advantage of this, even if you have to pay a small fee to use it. In between classes, you may be able to get to the gym to lift a couple weights, go for a walk on the treadmill, use the elliptical trainer, take a quick dip in the pool or even play some basketball. There are many different types of equipment that will be available and the best part is, you can exercise when it’s convenient for you. Most colleges are also keeping their gyms open for longer periods of time during the day in order to give students a better choice of times in which to exercise. So, rather than talking to your friends while snacking on potato chips, get into a pickup game of basketball or walk on the treadmill.
- Get involved in sports. Too often college students believe that sporting activities at college are reserved only for those who have received a scholarship. However, that is not true. Many colleges have recreational activities and intramural sports which can help to improve your physical activity and give you an outlet for your competitive edge.
- Exercise in your chair. Most college students spend hours sitting at the computer or in a chair reading books, doing problems, writing papers or doing research. This leads to a lack of energy, especially while cramming for a test. Take 10 minutes every hour to get out, stretch and do a few calisthenics at your desk. This helps to get the blood moving which increases your metabolism, burns some calories and helps your brain to move and work better.
- Many colleges and universities have bicycle trails or hiking trails nearby. Take advantage of these! You can pick up a good used bike at a garage sale that can be stored right outside your dorm room with a good chain and lock system. You might ride your bike to class instead of walking or you may take the bike for a nice spin after classes are over in the afternoon. There is nothing like some good, brisk, fresh air to get your mind working and ready to start studying for the rest of the evening.
- Get educated! You may be at college to learn but the likelihood is, unless you’re in a program to learn about physical fitness, you are not learning about how exercise will help improve your overall health. Many colleges today have freshman level courses to teach individuals about their overall health and what is required to maintain it. Take this class because only through education will you be able to internalize the changes you want to make in your life to give your future a better chance.
While it may be difficult to fit exercise into your daily routine of college, especially if you believe that exercise means that you are training for the Olympics, it certainly isn’t difficult to get 30 minutes a day when it’s split between three different activities in 10 minute increments.
By getting some exercise at college you improve your overall health. You are making an investment in your future by making lifestyle choices today that will impact your health tomorrow.
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