College students are constantly bombarded with information about their own health and well-being while in school. We're warned about the freshman 15 (which is definitely a real thing) and the dangers of binge drinking every weekend. We're told we need to choose between good health, good grades, and a social life. Most students are made to believe that their health is going to decline during their college years no matter what, but that is a lie. It might be difficult, but there are steps college students can take every day to make their health the most important thing to them. I've come up with eight tips to get in shape during the school year. I'm not a personal trainer or nutritionist, but these are things I've found to be helpful in my own life, and are easily applied to students that live on campus or commute.
1. Find your own motivation.
I'm not talking about obsessing over your looks or stalking that model on Instagram - I'm talking about setting goals for your body that are reachable. Make a goal to feel healthier in your own body, to do 20 pushups without needing to stop, or to bench press a certain amount of weight. Setting goals and finding motivation is what keeps you going. We all start somewhere, so don't be discouraged when you can't immediately run a 5k or drop three pants sizes.
2. Stop eating the junk food just because it's there.
About six months ago, I stopped drinking soda cold turkey. I just woke up one day and realized how bad I felt because I was drinking three or more sodas a day. Pinpoint the food that makes you feel bad, even though it tastes good, and cut it out as much as possible. When you go to the dining hall, get water instead of soda or a bowl of fruit instead of ice cream. It might suck at first, and you might get some cravings, but it'll be worth it in the end.
3. Choose a sustainable lifestyle, not a fad diet.
Do. Not. Cut. Out. Carbs. Entirely. This is not a sustainable way of eating and hurts your body more than it helps it. Fad diets and juice cleanses and waist trainers and diet pills and calorie restricting are not something you can or want to do for the rest of your life. Eating a balanced of fruits, veggies, carbs, healthy fats, and protein is something you can do for the rest of your life and be healthy doing. Cutting calories to create a 500 calorie deficit is an easy way to lose weight, but if you find yourself obsessing over your food intake too much to the point where it becomes damaging, please follow this link or talk to a friend or family member. Your health is a priority, and cutting your calories too much is not okay at any time. Focus on filling your plates with good, real, unprocessed foods and eating three meals a day rather than counting calories.
4. Find the exercise you like to do, and do it often.
One of the hardest things to do is to just get up and go, but when you find an exercise or workout program you enjoy, it is so much easier. Try running, zumba, walking, a workout plan, joining a gym like crossfit, getting a personal trainer, or a DVD and see what you like best. I personally use Kayla Itsines's Sweat With Kayla app and workout guides and these past two months have been the most organized and enjoyable workout program I've ever tried. Many school gyms offer classes like yoga or zumba so try them out and see how you feel about them. Once you've found something you can enjoy or at least not hate doing, do it at least once a week.
5. Get up and moving every day...
This can mean many things to many different people. Take the stairs instead of the elevator, walk to class instead of taking the bus, take a walk on your days off, but whatever you do, make sure you get out of bed every day. We all need rest days to recuperate from long weeks, but sitting in bed watching Netflix all day isn't something that's going to make you any healthier.
6. But don't forget to rest.
Rest days and rehabilitation days are just as important as working out and eating healthy. If your mind is constantly stressed, your body will show it. You'll feel groggy and tired or completely wired and anxious. So take a day to sit and do nothing every once in a while because you deserve it.
7. Stop making excuses and work around your schedule.
You might have multiple jobs, or classes and clubs every single day weekday, but you can fit in a healthy lifestyle. When you get your class schedule, work schedule, and club and organization schedule figured out, sit down and plan out how you'll fit in some workouts and time to eat three meals a day. It'll take you a while and some motivation to stick to it, but if you truly want it, you can make it work.
8. Surround yourself with good people.
I strongly believe that the people you surround yourself with have an effect on you, and you can make that a positive one by connecting with the right people. Find a workout buddy to keep you accountable and to have more fun at the gym or on a run. Find friends who won't constantly pressure you to do things you aren't comfortable with. If you surround yourself with people who make you feel good and who are a good influence, you'll be able to accomplish the lifestyle you want to achieve.
