Students Guide to Health and Fitness

Student's Guide to Health and Fitness Being in college is all about learning and studying. However, your body and mind need exercise to function properly. Despite the busy schedule, there are ways to stay fit in college. Here are some tips: Ways to include fitness Since college can be time-consuming and expensive, here are some easy, inexpensive ways to add exercise to your daily routine: Walk or bike to class. Join a sports team or a club. Hit the road and jog at local trails Take a fitness class. Use your college дym. Park farther Take the stairs. Walk around during study breaks. away and walk. March Change up your routine regularly. Find a friend for Choose a farther Take a hike. your workouts. dining hall. 2 Exercise is linked to better grades Recent research has shown that students who regularly exercise often do better in school. O On a 4.0 grade scale, students who exercised vigorously every day had a G.P.A. that was an average of 0.4 points higher than those who didn't exercise Students who studied 3+ hours a day were four times as likely to take part in moderate physical activity, compared to those who studied less than an hour each day. Students with G.P.A.s of 3.5+ were three times more likely to participate in vigorous physical activity than students with G.P.A.s under 3.0. 3 Healthy tips Snacks to have around Because food is the fuel your brain needs to help you think, eating the right foods is very important. Here are some tips: Fresh or canned fruit and trail mix. Avoid drinking large quantities of caffeine in place of food. Granola or energy bars, or crackers. Drink water and stay hydrated for healthy skin and organs. Oatmeal snacks, popcorn, or nuts. Food groups and eating tips Try to eat a variety of foods and don't skip meals. See below for suggestions of foods to choose at meal times: 4 GROUP A GROUP B Grains provide energy Fruits and vegetables provide vitamins and minerals. for muscles & brain. Include apples, broccoli, pears, carrots, squash. Include cereal, rice, pasta, or bread. Try having at least 5 servings a day. Choose whole grain options frequently. GROUP D Protein foods provide energy and maintain muscle. Include fish, beans, eggs, tofu, peanut butter, or meat at 2 meals per day. GROUP C Low-fat dairy provides calcium for strong bones. GROUP E Good fats Have a serving of pudding. milk, cheese, or yogurt 3 times a day. can keep you full. Include olive oil, guacamole, nuts, or seeds at every meal. Students who are studying long hours may experience episodes of sleep deprivation. This can cause daytime sleepiness, sluggishness, and difficulty concentrating or making decisions. A healthy sleeping routine is also important in keeping fit. Sleeping tips Have a good sleeping Keep a sleep schedule. Go to bed and wake up at the same time every day. Avoid pulling an all-nighter to study. Avoid stimulants like caffeine and nicotine. Stimulants can take up to 8 hours to wear off. See your healthcare provider if you continue to have trouble sleeping at night. environment. Get rid of distractions, such as noises or bright lights. Best Colleges Online Sources: Young Womens Health | Kids Health | College Thrive | CDC | JDRF | Overweight Teen| NY Times | Choose My Plate | Information provided by: http://www.bestcollegesonline.com