Physical Wellness Resources

General resources for Exercise and Fitness

Sedentary behavior is linked to health problems including heart disease, diabetes, and high blood pressure. According to the CDC, you should aim to:

  • Get at least 2 hours and 30 minutes a week of moderate-intensity exercise every week.
  • Participate in muscle-strengthening activities at least twice a week.
  • Typically, vigorous exercise leads to more health benefits.

In addition to carving out regular fitness time into your schedule, here are some easy ways to incorporate exercise into your routine.

Commute by Walking or Biking  If you live close enough to school or work, ride your bike or walk. As you navigate your daily schedule, walk if you can. Exercise has mood-boosting benefits like the release of endorphins, which is a great way to begin your day.

Make Study Breaks Exercise Breaks  Taking breaks as you're studying or doing school work actually helps you be more productive. A study by the Draugiem Group found the most productive people focus on their task for 52 minutes, then take a break for about 17 minutes. Use this type of guideline whenever you're working on a project. Use your break to do healthy activities like:

  • Take a walk.
  • Do some quick exercises like lifting free weights.
  • Climb a few flights of stairs.
  • Find a Fun Workout Not everyone loves running, and some people dislike the weight room. But that doesn't mean you should completely neglect aerobic and anaerobic exercises. The key to creating a sustainable healthy habit is to choose something you enjoy. Maybe it's:
  • Playing Frisbee golf on a team
  • Joining a nonprofit that builds houses for the homeless
  • Taking a dance or yoga class

Track Your Progress  Just like tracking what you eat can help you to create healthier behaviors, tracking your fitness can alert you to just how much—or how little—you exercise. A pedometer is a good place to start, since walking at least 10,000 steps a day is linked with a decreased risk of heart disease. A fitness app can also give you more insight into how many calories you're burning with the exercises you're doing.

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General Resources for Stress Management

Chronic stress can lead to a whole host of negative effects, including illness, headaches, insomnia, and decreased productivity. Over the long term, stress can contribute to a number of health problems, including:

  • Obesity
  • Heart disease
  • High blood pressure
  • Diabetes
  • Stress is normal, but living with it constantly should not be. Here’s how to help combat it:
  • Acknowledge the Warning Signs
  • Stress may start in your head, but it quickly spills into your body. Just a few of the physical warning signs that you are stressed include:
  • Headache
  • Upset stomach
  • Rapid heartbeat
  • Loss of appetite or craving for certain foods
  • Irritability

Look at the American Psychological Association's (APA) list of stress indicators for a full list and pay attention to the warning signs. As you learn to be aware of what it feels like to be stressed, you can take the next step to cope.

Practice Stress-Relieving Techniques

Attempting to power through tasks while in a state of stress will make you less productive. Not dealing with your stress will require more time to finish what you're doing, and the results are more likely to be filled with errors or not as high quality. Even taking a 5-minute break to alleviate stress is wise. This infographic from Purdue University Global has some excellent tips for coping with stress, including:

  • Take a quick, brisk walk.
  • Do deep breathing exercises or close your eyes and meditate.
  • Talk with a friend.
  • Do an activity you enjoy.
  • Taking any of these actions gives your brain a break from whatever is stressing you out and recharges you. You can go back to what you were doing in a more relaxed state of mind.

Prioritize Your Happiness

Happiness levels have a direct effect on overall health and help decrease the effects of stressful situations. According to the Greater Good Science Center at the University of California at Berkeley, happy people have up to 12 times lower levels of the stress hormone cortisol.

Talk It Out

Expressing feelings of stress is an effective way to release them. Conversing with friends and family can be beneficial, but talking with a professional therapist can also help in the following ways:

  • You get to talk with an unbiased party.
  • A therapist has professional, research-based coping skills to recommend.
  • Therapy involves monitoring progress for constant improvement.
  • According to the APA, most people get some benefit from psychotherapy after a few sessions.

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General Resources for Sleep and Rest

Blood Institute says adults need at least 7 to 8 hours of continuous sleep per night.

In addition to a good pillow, proper nutrition, and regular exercise—all of which improve sleep—these tips may help:

  • Relax Before Bedtime
  • Avoid being kept up by the busyness of your waking life. About an hour before bedtime, aim to:
  • Shut off all electronic devices.
  • Make a to-do list for tomorrow, so you have a plan and don't need to worry as you sleep.
  • Take deep breaths.
  • Inhale a relaxing scent like lavender.
  • Do gentle yoga poses or stretches.
  • Take a bath.
  • Cool It Down
    • The temperature of your room can also affect how you sleep. It's better to turn it down a couple notches than to keep it toasty; the ideal room temperature for sleeping is between 60 and 67 degrees, according to sleep.org. That's why a warm bath before bedtime is so effective—your body cools off after bathing.
    • Remove extra blankets and sheets when you're ready to sleep.
    • Use a fan for air circulation (and ambient noise if that's helpful).
    • Take off clothing layers to help stay cooler.
    • If your roommate or family doesn’t like it as cool as you do, use a fan and sheets made from a material like silk to get more comfortable.
  • Make Bed a Sleep-Only Zone
  • If you have a small living area, it's inevitable that you're going to study in the same room where you sleep. However, designate your bed for sleeping only. Here’s why:
  • When you work in bed, you associate that area with work instead of sleep
  • Working before bed and looking at a screen reduces melatonin, which helps create a sound night's sleep.
  • Having a mental association between work and a bed can increase anxiety or stress that prevents sleep.
  • Aim to do school work as far away from your bed as possible. If that requires heading to another location like the library, do so—it can be helpful in making your sleep more restful.

General Resources for Food and Nutrition 

The following can contribute to weight gain:

  • Eating on the go
  • Not looking at ingredients and serving sizes
  • Choosing eating out over cooking
  • Nibbling during late-night study sessions
  • Use these tips to stay properly fueled without overdoing your calorie intake.

Avoid Liquid Calories

Just a few caloric culprits of weight gain include:

  • Lattes
  • Sodas
  • Sweetened iced teas
  • Fruit juices
  • Alcohol

Substituting calorie-laden drinks with water or even diet sodas is one of the easiest ways to cut calories.

Use Portion Control

Did you know that most meals you order at a restaurant will exceed average calorie requirements? A study reported in Science Daily found 92% of both large-chain and non-chain restaurants serve meals that exceed recommended calorie requirements for a single meal.

To avoid this pitfall, try:

  • Cooking at home more often
  • Using the serving sizes recommended by the American Heart Association
  • Avoiding appetizers and desserts at restaurants
  • Splitting an entree with a dining companion

If you know you'll be eating out, strategize beforehand. Look at the menu and have an idea of what you'll order. If you are going to partake in an appetizer, only have a small portion, and take part of your main meal to go.

Focus on Fruits and Veggies

ChooseMyPlate.gov recommends that at least half of your plate at every meal should be filled with fruits and veggies. Fruits and vegetables are beneficial because they:

  • Contain filling fiber
  • Have heart-boosting and cancer-fighting antioxidants
  • Are lower calorie than other food groups
  • The rest of your meal should be one-quarter healthy protein and up to one-quarter whole grains.

Document Your Diet

Mindless eating, without tracking how much you're eating or how often, can lead to unexpected weight gain. A snack while studying and a couple sodas at night all add up. To gain a clear perspective on your eating habits:

Track everything you eat for a week. You can do this by hand in a journal, or with an app like MyFitnessPal or Fitbit.

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