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Fitness
for 1st Year Students
By
Laurie Keenan McGarvey
Director of Residence Life/College Judicial Officer at Cabrini College
& Certified Fitness Instructor
In
the Off to College 2000 publication it states, "a healthy body is vital
for you to perform at your highest level." Thus, proper nutrition,
adequate sleep, exercise, leisure, and relaxation are essential. These
are the key elements to not only ensuring your success in college but
in life.
As
college students the health and fitness industry will try to sell you
many different methods, mechanisms, memberships and diets to help obtain
and maintain the "perfect" body. I would like to suggest that you would
never need to buy any of these things and still be able to maintain a
great mind and body. Remember that everyone is different and our bodies
our uniquely shaped, that is what makes this world such a great place.
Having a personal fitness plan is important, as individuals at higher
levels of fitness have generally been shown to have improved concentration
when studying and writing papers. So when you begin to develop your fitness
plan, and everyone should have one, you must develop goals that are in
line with your current body make up. Don't try to be something you are
not, work with what you have until you reach your level of comfort and
then work hard to maintain it. Fitness and nutrition are part of a life
long journey and should be looked at over time and not just sporadically,
i.e. before spring break. For your convenience I have listed below some
general tips for getting you on the road to good health. Enjoy the tips
and I guarantee they will assist you in maintaining your best self ever!
- Exercise
is your key to success: Most colleges have a gym on campus or better
yet a fitness center with treadmills, weights, aerobics classes and
intramural sports programs that are free and easily accessible for both
commuters and residents. If you do not enjoy exercising start out slow
and with a friend. This will help you boost your motivation to exercise.
When you are trying to develop an exercise plan it is vital to find
an activity that you enjoy not dread. It is recommended that individuals
should do some type of physical activity for 30-40 minutes 3-5 times
per week. If you are an avid exerciser please remember to always give
yourself one day of rest to allow your muscles and bones to relax and
recover. Never over-train because it can create permanent damage in
your joints and ligaments. Some suggestions to get started on an exercise
plan would be walking; jogging, squash, ultimate frisbee, tae-bo, or
lifting weights. All you need to do is to stop by the center on your
campus for a schedule of these events. It really is that easy and the
benefits will appear instantly. You will make more friends and have
much more energy!
- Tips
on what to eat in the dining hall or at your home/apartment: Make
your plate colorful. Eat lots of vegetables, greens (lettuce and cucumbers),
reds (tomatoes), and yellows (peppers), a balance of these will always
be key. Make sure to get one protein (meat, fish or tofu), and one carbohydrate
(potato, pasta, some fruits), at every meal. Don't forget to add a little
fruit for dessert. Also, get into the habit of eating smaller meals
throughout the day instead of 2 or 3 large meals. Try snacking on pretzels,
granola bars, or fruit during the day and between classes. This will
keep your metabolism constantly in motion and burning calories.
A note about vitamins: A multi vitamin is best along with
some vitamin C. You don't need to spend a lot of money on vitamins or
supplements, however the vitamins listed above will help with your energy
levels, as well as, keeping away colds and flu.
- Treat
yourself to some treats: It is never good to deprive your body of
something that it is craving. For example sometimes you just need that
pizza, so have two slices instead of four, and everyone needs a little
chocolate or ice cream once in a while.
- Make
H20 (water) your best friend: Nothing will keep your more fit than
drinking this free beverage (unless of course you prefer bottled water).
It is important to remember that your body is made up of 70% water and
needs to be replenished in order to function properly. The minute you
deprive your body of something it needs to survive it will react to
the shock by holding on to other things such as fat until you give it
what it needs. Water will also give you more energy and make your skin
feel better.
It is recommended to drink 8-10 glasses of water per day.
I
hope this information will prove useful for you in your health endeavors.
Remember to have fun and enjoy yourself because that is the best way to
maintain good health. Happy exercising!
About
the Author
Laurie
Keenan McGarvey is a certified fitness instructor and currently the Director
of Residence Life/College Judicial Officer at Cabrini College in Radnor,
PA. In addition to fitness and housing she is an adjunct faculty at Rosemont
College where she teaches communications and women's studies courses in
their accelerated degree program for adult students. She has spent the
last 10 years working at various colleges and universities in housing
and residential living programs. She enjoys walking, reading, outdoor
fitness programs, and of course spending time with her husband Chas and
their dog Bailey.
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