By Hadil Izrafil | Staff Writer

College students face different challenges, such as busy schedules, academic stress, and various other things. The demands that bombard students may leave them to prioritize their piles of books and their assignments, therefore, abandoning their health and well-being. The benefits of physical activity are well known, but people tend to ignore them. Students and young people must know that establishing healthy habits in their youth is a good step to decrease the risk of facing complications later on in their lives. This article will tackle the importance of having a healthy routine in college and suggest some tips on maintaining it despite having busy schedules.

One of the main benefits of physical activity for college students is boosting their energy. Exercising three to four days a week boosts students’ energy and makes them active when participating in class or working on assignments (Bagley, 2017). When engaging in physical activity, the body releases dopamine and serotonin, also known as happy hormones, which in turn boost your energy. Following a healthy exercise program will help regulate that energy so that your body will be programmed to give a little extra every time. This way, fatigue will be defeated, and you will be more focused (Why Staying Active Benefits Student’s Mental Health, 2021). 

Another important benefit of a healthy routine is its stimulation of the brain cells and overall improvement of the brain’s health. Exercises improve the blood flow to the brain, reduce inflammation, and lead to lower levels of stress (Cleveland Clinic, 2022). It has been proven that engaging in physical activity several times a week has an important impact on the brain, stimulating the cells and providing people with good memory and more focus (Bagley, 2017). In addition, exercises physically benefit your brain, specifically preserving the thickness of the cerebral cortex and improving the strength of the white matter. Furthermore, a healthy routine influences the ability to learn by forming new neural connections (Cleveland Clinic, 2022).

Additionally, exercising boosts the immune system. As students, it is hard to be sick and attend your classes, lab, or get work done; exercising regularly positively impacts the heart and helps tackle that problem. Some exercises increase the blood flow to the heart and lungs, increasing their strength. Similarly, exercises build muscle strength, making it easier to fight any infection (Myers, 2018). Studies have shown that immune cells can increase from 50% to 400% through exercising, but this number will return to pre-exercise levels after three hours. Therefore, it is important to have a sustainable exercise program (Chen, 2020).

Relying on these benefits, students could be motivated to start a healthy lifestyle but may also be afraid of missing their deadlines. There are several exercises that can be done while having a busy schedule. First and foremost, it is crucial to stop making excuses and remember that a 45-minute workout is just 3% of your day (Bagley, 2017)! There are mini-workouts that can be done at home or even in the dorm with no needed equipment. The following, for instance, is a 6-minute workout: step touch, step outs, knee smash, straight leg kicks, and side knee lifts. Another 10-minute cardio workout can be the following: jog in place, high knee jog, plyo lunges, plyo jacks, burpees, prisoner squat jumps, burpee squats, puddle jumpers, ice breakers, and mountain climbers. Additionally, these mini-workouts are of huge benefit as they improve fitness and health and help with weight loss. They are easy to stick with and easier to schedule (Waehner, 2020).

In conclusion, the pressures of college life frequently cause students to put their personal health and well-being last in favor of prioritizing their academic responsibilities. However, neglecting exercise can negatively impact one’s physical and mental well-being. Students can improve their energy output and strengthen their resistance to illness by exercising regularly. Students who prioritize their health and make time for physical activity not only improve their academic performance but also set the foundation for a happier and healthier future.

References 

Bagley, C. (2019). Five Reasons Why It’s Important to Exercise as a College Student. The Odyssey Online. https://www.theodysseyonline.com/5-reasons-exercise-college-student

Clinic, C. (2023). How Exercise Protects Your Brain’s Health. Cleveland Clinic. https://health.clevelandclinic.org/exercise-and-brain-health

Cpt, P. W. (2020). Eight Mini Workouts that Work Your Whole Body. Verywell Fit. https://www.verywellfit.com/mini-workouts-that-work-your-whole-body-4145817

Myers, K. (2018). Katie Myers. https://papyrus.greenville.edu/2018/11/importance-of-exercise-for-college-students/

Resources to Recover. (2022). Why Staying Active Benefits Student’s Mental Health | RTOR. https://www.rtor.org/2021/12/17/benefits-of-exercise-for-college-students-mental-health/