How to Stay Healthy? 5 Exercises Students Need to do



Mental and physical well-being is a huge part of academic success in college. Student life can be stressful and hectic, and it is important to stay in the right state. If you want to stay healthy, this guide will teach you exactly how to achieve it in college.

The Main Factors of Well-Being

Well-being incorporates various aspects that influence one another. The three main ones are:

  • Nutrition;
  • Sleep/rest;
  • Exercise.

It seems pretty simple, yet it might be challenging to find the right balance for students. For instance, sleep is something a lot of young adults might have trouble with. Simply because they might choose to study all night or go to a party. While doing it once in a while will not have a detrimental effect on your body, it is still pretty harmful.

And if students do it regularly, it can lead to serious consequences and health problems. But what should I do if I have a paper due tomorrow? Who will write paper for me ? – you might ask. If you find yourself in such a stressful situation, you can always ask professional writers for help. Academic experts offer writing, editing, and proofreading assistance to all students in need. They can tackle any subject, topic, or format with ease. And they can do it pretty quickly, even if the deadline is tomorrow.

Professional writers can polish your work and make sure it is excellent. Or they can do the task completely according to your requirements. In any case, it is a great opportunity to learn from the best and also get quality rest.

To live a fulfilling life, students need to learn time management, task delegation, and prioritization of their health.

Influence of Exercise And Nutrition on College Performance

Besides them being a foundation of mental health, exercise, and nutrition has a direct impact on academic performance. So if you want to work to the best of your abilities, you need to incorporate healthy habits into your routine.

Here are several ways exercise and nutrition influence students’ performance:

  • Nutrition impacts brain function. Without all essential nutrients, the human brain cannot perform at its maximum potential;
  • Your diet directly influences your energy levels. If you do not consume enough nutrients, you will feel weak and tired;
  • A well-balanced diet boosts immune response and prevents illnesses;
  • Food also affects mood and sugar levels;
  • Exercise helps release stress and decrease cortisol levels;
  • Physical activity impacts brain function because it improves blood flow and increases oxygen levels;
  • Regular exercise has proven to be useful in the treatment and prevention of mental illnesses like anxiety and depression.

It is also important to state that these two factors are connected. Exercise requires energy, which comes from food. And if you want to build muscle for summer, you need to stick to a specific diet.

The Best Exercises For Students

To stay healthy, young adults need daily physical activity. But even if you have time to only go to a gym twice a week, it already reduces the risk of developing heart disease or having a stroke.

So what type of exercises are the best for students? Here are five main types to incorporate into your routine:

  1. Aerobic exercise. This type includes activities that increase your heart rate and breathing. They involve working on your big muscles like arms and legs. They can also be called endurance activities. Such exercises improve heart and lung health. Jogging or biking are great examples of this type. Also, playing soccer, basketball, or tennis counts as aerobic practice.
  2. Anaerobic exercise. These are short and intense activities. They are also called muscle-strengthening ones. Students should incorporate them to boost their strength, endurance, and power. A good example is weight lifting, climbing stairs, or doing push-ups.
  3. Bone-strengthening activities. Here your legs and arms support your body weight. This type helps build core strength, feel more energetic, and improve bone health. They can be aerobic or anaerobic, depending on the form of activity. Some examples are rope jumping, running, walking, or weightlifting.
  4. Balance activities. These exercises are aimed at improving your balance. They are great for boosting resistance and resilience. For example, students can practice walking backward, using a wobble board, or standing on one leg.
  5. Flexibility training. This type is all about stretching and bending. It is perfect for overall well-being and joint health as it incorporates all muscle groups. Yoga is one of the best examples of flexibility training.

Ideally, students need to plan their activity so that they incorporate all 5 types of exercises regularly. For example, you can do strengthening activities 2 a week, aerobic practice 2 a week, and balance & flexibility for 2 other days.

Here are examples of moderate aerobic exercises students might do:

  • Dancing;
  • Hiking;
  • Rollerblading;
  • Riding a bike;
  • Pushing a lawn mower.

Usually, adults need about 150 minutes of moderate-intensity activity per week. But if you do not have much time, you can do 75 minutes of high-intensity activities instead. For example, young adults might try:

  • Jogging;
  • Swimming;
  • Walking up the stairs;
  • Doing gymnastics;
  • Doing martial arts;
  • Participating in hockey, football, soccer, or basketball.

Also, some activities are considered very vigorous. Often, they are referred to as High-Intensity Interval Training (HIIT). This type of exercise is suitable for those in good shape and with a lot of experience. If you are any health problems, it is better to consult with a doctor about whether they are suitable for you.

HIIT training includes:

  • Heavy weightlifting;
  • Spinning classes;
  • Circuit training;
  • Crossfit;
  • Running up the stairs.

The exact workout routine depends on individual needs and resources. The important thing is to maintain a balance between practice and college responsibilities. This way, students will have time for everything from soccer and yoga to assignments and 8 hours of sleep. The secret is smart time management.

In Summary

Physical activity is one of the three main factors that impact our well-being. It boosts cognitive performance, ensures stress relief, and helps you live a better life. That’s why college students must incorporate exercise into their routines.


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