There are plenty of reasons why college students might not be making it to the gym right now - whether that be that there isn’t one near you, they’re closed due to the pandemic, you don’t feel comfortable (for safety or personal reasons), they’re too expensive, or you just simply don't feel like it. However, during this time when we are all feeling rather cooped up inside all day, getting exercise and staying active is more important than ever and you don’t even need a pricey membership to do it!
The Centers for Disease Control and Prevention (CDC) recommends that most adults should get 150 minutes of exercise per week or, put more manageably, 30 minutes a day, 5 days a week. While the narrative around working out has been shaped around losing weight or looking better, the real benefits are actually much more personal and immediate. The CDC says that “Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.” Not only are all of these advantages important in general, but they are especially necessary for college students.
The university years tend to be very stressful and busy and it’s frequently difficult to remember to take time out of your day for yourself when you’re also trying to balance classes, work, and a social life. According to the Healthy Minds Study 2020 Winter/Spring Data Report: 37% of students reported having overall depression; 18% reported having major depression; 31% reported having an anxiety disorder; 23% reported engaging in non-suicidal self-injury in the past year; and 14% reported having suicidal thoughts in the past year. Clearly, mental health is a very prevalent issue on college campuses in the United States. While routine exercise and physical activity probably won’t be a fix-all and total cure, it will definitely help you clear your head (at least for a little bit) and make you feel more productive.
If you want to workout in your room…
1. Watch videos online - This is the easiest way to exercise from home, especially if you don’t know where to start. There are thousands of videos on the internet that go through whole workout routines for any skill level, time frame, and target area. This is also a great method because they show you how to do it and often encourage you as you go. Some popular creators to check out are Chloe Ting, Pamela Reif, MadFit, Blogiltates, FitnessBlender, ScottHermanFitness, and POPSUGAR.
2. Use household items - You might be surprised how much of the stuff sitting around your space can also be used to exercise, get creative! Here are some ideas:
Use the heavy textbooks you’ve been lugging around as weights
Strap on your backpack while doing lunges or squats to add some extra burn
Use your bath towel as a yoga mat
Use paper plates or smaller hand towels as sliders during ab workouts
Do kettlebell swings with laundry detergent bottles or jugs of milk/juice
3. Use the structure of the space itself and your furniture - Even if you live in the most bare-bones dorm room in the country, you’re guaranteed to still be able to perform most of these exercises:
Do wall sits
Use your desk chair to do tricep dips or a decline pushup
Do burpees in a door frame and try to touch the top when you jump
Do glute bridges on the floor with your feet on the edge of a couch
Get in some intense cardio by running up and down the stairs
Stand on a pillow while doing squats to engage more muscles and work on balance
If you want some fresh air…
Go for a quick walk/run - This one is pretty obvious but its simplicity makes it accessible for everyone. Additionally, changing up your route from time to time allows you to explore your area and discover new things. This activity is also fun to do with a friend or group for motivation or to squeeze some social interaction into your day!
Hit the trails - Even if you live in a big city, there are bound to be hidden hiking spots somewhere. Hiking is especially great because not only are you working out, but you often barely even notice the sweat because of all the nature there is to look at.
If you don’t really have time to designate strictly to working out…
Walk or bike over driving - Instead of hoping in the car or taking public transportation, try to get there in the most active way possible. If your destination is close, walk there or if it’s a little farther away, opt for a bike. Not only does this get a good workout in, but it’s also better for your wallet and the environment.
Take the stairs - If your living space, classroom, or office is in a building with an elevator, train yourself to try to take the stairs instead. While this may seem like a very small thing to do, little things still count and it’s always better to do something active in your day rather than not doing anything at all.
Switch up your seating - Instead of sitting in a regular desk chair all day, invest in an exercise ball. You don’t necessarily have to sit in it constantly, but try to exchange it a few times during long periods of desk work to engage your core and improve your balance and posture. Even if you don’t want to do this, still try to remember to stand up and stretch/walk around at least once an hour to promote blood flow.
Exercising doesn’t have to be a big and daunting task or something that you dread doing. On the contrary, it can actually be a lot simpler than you are probably making it out to be in your head. Your journey to getting active might seem scary but starting small and working your way up with slight lifestyle changes over time makes all the difference and you will be ultimately happier and healthier overall.
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