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Get Active and Stay Active: Fit Fitness into Your College Lifestyle

No matter how hectic campus life becomes - between competing social events, coursework and other interests - don't forget to make physical activity a priority. Maintaining fitness levels and making good food choices will help you feel healthy and energized, and improve your overall quality of life. For college students, just as for many Americans, exercise and weight management are important to healthy lifestyles.

Despite the clear health benefits, most college students fail to get enough exercise. A recent survey of college students found the majority tend to exercise fewer than three days a week, yet nearly half believe they are slightly or very overweight. And one in three college freshmen say they don't exercise! Physical activity declines during adolescence, and women tend to get less exercise than men. So, you should make every effort to integrate physical fitness into your life.

Studies show that the physical activity and nutrition habits you adopt during your college years may shape your lifestyle choices and health for a long time to come. That means getting regular exercise now can have a lasting impact on your health and well being. While food choices in school cafeterias are improving, there are many high-fat, low nutrient foods available. These options also seem to be the easiest to grab in between classes or during late-night study breaks.

The Benefits of Staying Fit

More than simply looking good in your favorite pair of jeans, exercise:

• Boosts your cardiovascular and respiratory systems
• Relieves stress and anxiety
• Controls your weight by burning calories and increasing your metabolism
• Allows you to get a good night's sleep
• Reduces pain symptoms
• Strengthens bones and muscles, helping to prevent osteoporosis later in life
• Prevents and manages diabetes
• Reduces your risk of heart disease, stroke, certain types of cancer and high blood pressure

How Much Physical Activity is Enough?

You should get at least 30 minutes of moderate exercise five or more times a week. While this may sound like a lot, it's easy to do. Consider incorporating some of the following exercises into your daily routine:

• Walk or jog two miles
• Climb stairs at the football stadium
• Swim laps
• Bicycle
• Jump rope
• Dance
• Take part in competitive sports like tennis, softball or volleyball

What Are You Waiting For?

You may not think you can fit exercise into your busy schedule, but it can actually reenergize you, allowing you to accomplish more throughout the course of your day. If you're having trouble motivating, ask your roommate or friends if they are interested in setting a regular date to exercise. When you start an exercise program, vary your routine and don't overdo it, otherwise you'll be less inclined to stick with it.

Many women in college say they feel self-conscious about what they look like when exercising. If you can relate to this, remember that chances are you're more worried about it than those around you. And does it really matter what other people think when it comes to your health and fitness?

There are plenty of ways to stay fit, and not all exercise involves going to the gym with your classmates. Try taking a brisk walk around campus, go for a bike ride (remember your helmet!) or do stretching exercises while watching television in your dorm. But, you might want to consider having a look at the gym. Most colleges have terrific gyms and fitness programs, complete with classes and equipment you may not have had access to before coming to college.

College life can be stressful. Regular exercise can provide a great outlet to relieve stress and spend quality time with friends. However, exercise and efforts to lose or manage weight can be done to excess. If you or a friend start to exercise too much or become overly obsessed with calories burned, you should reassess what you're hoping to accomplish from staying fit.

How do you know if you're going overboard? Some signs may include inability to sustain weight, absence of menstrual periods or becoming overly preoccupied with your next workout. Eating disorders are common among college-aged women. If you think you or someone you know has unhealthful eating behaviors — either avoiding food (anorexia) or binging and then purging (bulimia) — get help right away through your student health center or campus health educator.

As with most things in life, including diet and exercise, doing things in moderation is essential.

Here are some questions you may want to ask your health care provider during your next appointment:

• How much exercise should I be getting at my age?
• What kinds of activities comprise a moderate-intensity workout?
• How can I best vary my exercise routine to get an aerobic workout while also strengthening my muscles?
• At what age does your metabolism slow? How does physical activity counteract this?
• Can exercise prevent injuries, or does it cause them?

Clement et al. Obesity and physical activity in college women: implications for clinical practice. J Am Acad Nurse Prac. 2004 Jul;16(7):291-9.

Robbins LB, Pender NJ, Kazanis AS. Barriers to physical activity perceived by adolescent girls. J Midwifery Women's Health. 2003 May-Jun;48(3):206-12.

Centers for Disease Control and Prevention. "Physical Activity for Everyone: The Importance of Physical Activity." www.cdc.gov. Last updated March 30, 2006.

Huang TT et al. Assessing overweight, obesity, diet, and physical activity in college students. J Am Coll Health. 2003 Sep-Oct;52(2):83-6.

Racette SB et al. Weight changes, exercise, and dietary patterns during freshman and sophomore years of college. J Am Coll Health. 2005 May-Jun;53(6):245-51.

Mayo Clinic. "Exercise: 7 benefits of regular physical activity." www.mayoclinic.com. Last updated July 26, 2005.

National Heart, Lung, and Blood Institute. "Guide to Physical Activity." www.nhlbi.nih.gov.

American College Health Association. American College Health Association - National College Health Assessment (ACHA-NCHA) Web Summary. Updated April 2006. Available at http://www.acha.org/projects_programs/ncha_sampledata.cfm. 2006.