University Fitness Life Hacks

by | Sep 9, 2024 | Fitness | 0 comments

university student

University students typically find it challenging to maintain a healthy workout routine and balanced diet. The demands of academic life, social activities, and part-time jobs often take priority, leaving students with little time to focus on their physical health. However, developing healthy habits in this phase of life is essential for long-term well-being. Here are some tips on how to keep a healthy workout routine and diet during university.

1. Time Management and Scheduling

One of the main barriers students face when trying to maintain a workout routine is time management. University students often struggle to balance academic responsibilities with social life, work, and fitness. A study conducted on university students found that “lack of time” was one of the primary reasons they neglected physical activity (BMC Public Health, 2020)​(BioMed Central). To overcome this, try scheduling workout sessions in your weekly calendar just like you would with a class or assignment. Even small amounts of exercise, such as a 30-minute workout, can have significant health benefits, improving both physical and mental well-being (Harvard Nutrition Source)​(The Nutrition Source). Incorporating physical activity into your daily routine can also help. Walking or biking to class instead of taking public transport, or engaging in active social activities like sports, are great ways to ensure you’re moving even on busy days. Finding a workout buddy or joining university fitness classes can add accountability and make it easier to stick to your routine​ (MDPI). 

2. Staying Active in Short Bursts

When time is short, consider breaking your workout into smaller segments throughout the day. High-intensity interval training (HIIT) or short bodyweight exercises can be just as effective as longer sessions when done consistently. Research suggests that even short bursts of activity throughout the day can help reduce the risks associated with a sedentary lifestyle, such as heart disease and obesity​. Furthermore, it’s important to reduce sitting time, as prolonged periods of inactivity have been linked to negative health outcomes like increased risk for obesity and type 2 diabetes​. Combat this by standing up and stretching every hour, or by integrating standing desks while studying.

3. Incorporating Resistance Training and Cardiovascular Exercise

For an effective workout routine, it’s important to combine both cardiovascular and resistance training exercises. Cardiovascular exercises such as jogging, cycling, or swimming help improve endurance and heart health, while resistance training strengthens muscles and supports bone health (Strategic College Consulting)​(Strategic College Consulting). A balanced exercise regimen should include at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, alongside strength training exercises twice a week (U.S. Department of Health and Human Services, 2018)​. Many universities offer access to gyms and fitness facilities, so take advantage of these resources to maintain variety in your workouts.

4. Healthy Eating Habits

Maintaining a healthy diet is just as important as regular exercise. University students often face challenges such as limited budgets, time constraints, and easy access to unhealthy, processed foods. However, consuming a diet rich in whole, natural foods can help boost energy, improve concentration, and support overall health (Harvard Health)​. One way to maintain a healthy diet during university is by meal prepping. Preparing meals in advance can help prevent reliance on unhealthy convenience foods and ensure you are getting balanced meals. The USDA’s MyPlate guidelines suggest filling half of your plate with fruits and vegetables, a quarter with lean proteins, and the remaining quarter with whole grains ​(Strategic College Consulting)

5. Managing Stress and Sleep

University life often comes with a lot of stress, which can negatively affect both your diet and workout routine. Stress may lead to poor eating habits such as overeating or opting for junk food, and it may reduce your motivation to exercise. Physical activity is a great stress reliever, as it promotes the release of endorphins and can help reduce feelings of anxiety and depression (Harvard Health)​. Getting enough sleep is also critical for maintaining energy and focus. Lack of sleep can lead to increased cravings for unhealthy food, lowered physical performance, and a weakened immune system. Aim for 7-9 hours of sleep per night to ensure optimal recovery from both academic and physical exertion​.

6. Using Available Resources

Most universities offer a variety of resources to help students stay healthy, such as gym memberships, fitness classes, counseling services, and nutrition workshops. Many institutions also provide mental health services, which can support students in managing stress and maintaining motivation for a healthy lifestyle (International Journal of Behavioral Nutrition)​(BioMed Central). It’s important to take advantage of these services to help maintain balance during stressful times.

Conclusion

Maintaining a healthy workout routine and diet while in university requires planning, but it’s essential for long-term health. By managing your time, integrating physical activity into your daily routine, eating a balanced diet, and utilizing campus resources, you can establish healthy habits that will benefit you beyond your university years. Incorporating these strategies can not only improve your physical health but also enhance your mental clarity, academic performance, and overall well-being, setting you up for success both during university and in life afterward.

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