How to make movement a habit: fitting exercise into your busy college life
It’s easy to overlook the importance of regular physical activity when you’re juggling work, studies, social life, and everyday responsibilities. Nowadays, both students and professionals often find themselves sitting down for the vast majority of the day. However, incorporating movement into your daily routine is crucial for both physical and mental well-being. Not only does it boost energy and focus, but it also helps reduce stress and supports a healthy lifestyle, especially for those with a busy schedule.
Why MOVEMENT MATTERS?
Regular movement offers a wide range of benefits. Multiple studies have shown that getting more exercise results in significant improvements in both mental and physical health for people who usually spend a lot of the day sitting down at a desk.Â
On the physical side, engaging in activities such as walking, stretching, or even quick workouts can improve your muscle strength, enhance flexibility, and help you maintain good posture. These benefits reduce the risk of injuries and can even prevent common issues like back pain, which is often a problem for those who sit for extended periods. Furthermore, regular activity has been shown to extend life expectancy for office workers, who can face cardiovascular health risks related to lack of exercise.
Mentally, the benefits of movement are just as significant. Physical activity increases blood flow to the brain, which can enhance concentration and cognitive function. This is especially important for students who need to retain complex information or professionals tackling demanding projects. Additionally, regular movement is a natural stress reliever. It helps release endorphins, the body's feel-good chemicals, which can lead to improved mood. Research conducted on UK university students found that exercise had a direct correlation with improved mental health.
PRATICAL TIPS FOR INCORPORATING MOVEMENT INTO COLLEGE LIFE
Finding ways to include movement in your day doesn’t require drastic changes. Here are some ideas that you can add to your daily routine without a lot of effort:
Start with small adjustments: Make a few simple changes, like taking the stairs instead of the elevator. If your schedule allows, opt for walking the longer route between classes or meetings. These small adjustments can significantly increase your daily physical activity without requiring extra time.
Take movement breaks: Instead of scrolling through your phone when you have a moment free, try incorporating short exercise routines or even desk exercises. A few minutes of stretching or a quick set of bodyweight exercises between classes can make a big difference in keeping your energy levels up.
Leverage university resources: IE University offers a variety of sports facilities, gyms, and outdoor spaces that are perfect for a quick workout or a short jog. Take advantage of these resources by joining a sports group or club. Not only will this help you stay active, but it can also be a fun way to meet new people and blend social activities with exercise.
Use technology to stay active: Try using a fitness app to track your steps and monitor your progress. Many apps allow you to set daily goals, compete with friends, and even earn rewards for staying active. This can be a fun way to stay motivated and hold yourself accountable.
Make your social life active: Instead of meeting friends for coffee or a meal, try going for a walk or playing sports together. Group activities not only provide physical benefits but also offer social support and a chance to connect with others outside of a traditional study or work setting. Friendly competition with your peers is a good motivator, too.
Adjust your transport plans: Whenever possible, bike or walk around the city rather than relying on driving or taking public transportation. This not only adds more movement to your day but also contributes to reducing your carbon footprint, making it a win-win for both your health and the environment.
Try short, efficient exercise routines: Focus on incorporating short routines that are easy to fit into your day. Even a five- or ten-minute burst of physical activity can help break up long periods of sitting and refresh your mind. Consistency is more important than intensity; on the days when you just don’t feel like it, even a short walk is better than nothing.
Create a personalized movement plan
Creating a movement plan that works for you starts with assessing your daily schedule. Look at your typical day and identify natural breaks where you can include some activity. Maybe you have a gap between classes or a break during your workday. Use these opportunities to fit in a quick walk or a set of stretches.
Set small, achievable goals. Instead of committing to an hour-long workout every day, start with short, manageable sessions that gradually build up over time. A 2024 study found that committing to just 15 minutes a day led most people to take on even more exercise on a daily basis. Try aiming for an extra 500 steps or 15 active minutes per day, and slowly increase that number as you become more comfortable with your routine.
Keeping track of your progress is important, too. Whether you prefer using a fitness app or simply jotting down your activity in a notebook, monitoring your achievements can help motivate you to keep going. Adjust your plan as needed to ensure it remains practical and enjoyable.
Integrating movement into your daily routine doesn’t have to be complicated. Even small changes, like taking the stairs, opting for a longer walking route, or engaging in brief, efficient workouts, can lead to significant improvements in both physical and mental health. Start small, stay consistent, and soon, movement will become a natural and rewarding part of your day.