Physical activity has numerous benefits for the heart, brain, and overall health of the human body. Up to 5 million deaths per year could have been avoided if the world’s population had been more physically active. Physical activity is especially important for college students because it helps their bodies develop, preventing the occurrence of numerous health issues in the future. So, what should a college student do to stay healthy and fit?
People who are not physically active enough have a 20% – 30% higher risk of death than those who devote enough time to physical activity. Today, more than 80% of young people around the world do not engage in any form of physical activity.
This problem is caused by a variety of factors, including body shyness and a lack of knowledge about what types of exercises can help them get their bodies in shape without causing serious consequences or injuries.
How Much Exercise Should A College Student Get?
When it comes to staying healthy, college students have a lot going against them. There is the stress of coursework, hectic schedules, and frequent searches for writing services reviews, which reveal the reviews of companies that specialize in services or product provision.
And then there is the newly discovered independence, which brings more freedom and junk food as well. All of the “benefits” of living independently result in weight gain. A student should engage in at least 30 minutes of physical activity per day, in some form or another.
This time should be increased significantly if you want to lose weight or gain muscle faster. It is considered normal for a person to walk approximately take around 10.000 steps per day, which equates to approximately five miles.
How Can College Students Get Fit?
College students spend a significant amount of time doing homework and writing research papers. These types of work significantly reduce the amount of time they spend on daily.
You can delegate some of your tasks to professionals to improve your health and find some free time for training. Check out writing service reviews of the best paper writing service reviews to find the most advantageous option.
Why is physical activity so important?
- Provides significant benefits for maintaining heart, brain, and overall human body health.
- Aids in the prevention and treatment of non-communicable diseases (cardiovascular disease, cancer, and diabetes);
- Alleviates symptoms of depression and anxiety;
- improves thinking, learning, and critical thinking skills;
- Encourages young people’s healthy growth and development;
- Raises overall well-being.
Regular training should include a variety of exercises aimed at the balanced work of all muscle groups (cardio, stretching, and muscle-training):
- Aerobic physical activity of moderate intensity for at least 150 – 300 minutes per week (for example, swimming, brisk walking, bike riding on level ground, water aerobics) or aerobic physical activity of high intensity for at least 75 – 150 minutes per week (for example, basketball, running, bike riding on hills, etc.);
- A combination of moderate and high-intensity physical activity throughout the week;
- A person should devote time to moderate or high-intensity physical activity aimed at developing muscle strength in all major muscle groups at least twice a week, if not more frequently, as this provides additional health benefits;
- Walk as much as possible;
- Play outdoor games;
- Use workout videos as a source of motivation and knowledge to learn a set of exercises that can be used to train a specific group of muscles.
You do not have to complete all of your weekly exercises on the same day. It is advised that you exercise at least three times per week.
This plan can also be spread out in intervals if desired. It makes no difference whether you take 10 minutes after each meal or 50 minutes all at once, as long as you get your 25 to 50 minutes.
People suffering from chronic diseases should also avoid sedentary lifestyles. They should get at least 150 – 300 minutes of moderate-intensity aerobic exercise per week.
In addition to regular physical activity, you should review your daily schedule and lifestyle:
- If your campus or rental apartment is far from campus, ride your bike instead of taking the bus.
- Make a plan for your workouts.
- Forget about junk food. Consume more vegetables and fruits. If you get hungry a lot in college, bring some home-cooked food, nuts, or healthy snacks with you.
- If possible, go to the gym. To make training sessions more enjoyable, make friends with people who have the same problem and want to get their bodies in shape as well. The competitive spirit also contributes to better results.
- Take the stairs instead of the lift.
- Purchase a wearable exercise tracker to monitor your daily progress.
Remember that before beginning any activity or attempting a diet, you should consult with a doctor to assess your overall health. This visit will assist you in determining whether or not you are permitted to engage in strenuous physical activity, as well as identifying issues that may be detrimental to your health.
Frank Hamilton is a blogger and translator from Manchester. He is a professional writing expert in such topics as blogging, digital marketing and self-education. He also loves traveling and speaks Spanish, French, German and English. Meet him on Facebook and Twitter.