6.3 Healthy Living ¹

Many students have goals that are related to their overall health and well-being. These can include sleeping more, eliminating junk food, integrating more exercise or finding ways to reduce stress and anxiety. This section will help you think about ways to set goals around your health and well being to hopefully create long term practices that enable you to live a more balanced life. Healthy Eating in College

College offers many temptations for students trying to create or maintain healthy eating habits. You may be on your own for the first time, and you’re free to eat whatever you want, whenever you want. Cafeterias, all-you-can-eat dining facilities, vending machines, and easy access to food twenty-four hours a day make it tempting to overeat or choose foods loaded with calories, saturated fat, sugar, and salt. You may not be in the habit of shopping or cooking for yourself yet, and, when you find yourself short on time or money, it may seem easier to fuel yourself on sugary, caffeinated drinks and meals at the nearest fast-food place. Additionally, your exercise routine might not be as structured or active as in the past. There are other priorities in your life now.

On top of that, it’s common for people to overeat (or not eat enough) when they feel anxious, lonely, sad, stressed, or bored, and college students are no exception. It’s incredibly important, though, to develop healthy ways of coping and relaxing that don’t involve reaching for food, drink, or other substances. It’s also important to eat regular healthy meals to keep up your energy.

Having a healthy diet means making food choices that contribute to short- and long-term health. The right mix can help you be healthier now and in the future. Developing healthy eating habits doesn’t require you to sign up for a gimmicky health-food diet or lifestyle: you don’t have to become vegan, gluten-free, “paleo,” or go on regular juice fasts. The simplest way to create a healthy eating style is by learning to make wise food choices that you can enjoy, one small step at a time. See the ChooseMyPlate website for more guidelines. Additionally, the following current USDA Healthy Eating Guidelines replace the old “food pyramid.”

USDA Healthy Eating Guidelines

Make half your plate fruits and vegetables:

• Choose whole fruits—fresh, frozen, dried, or canned in 100% juice.
• Enjoy fruit with meals, as snacks, or for a dessert.
• Try adding fresh, frozen, or canned vegetables to salads, side dishes, and recipes.
• Choose a variety of colorful veggies prepared in healthful ways: steamed, sautéed, roasted, or raw.

Make half your grains whole grains

• Look for whole grains listed first or second on the ingredients list—try oatmeal, popcorn, whole-grain bread, and brown rice.
• Limit grain desserts and snacks, such as cakes, cookies, and pastries.

Vary your protein routine

• Mix up your protein foods to include a variety—seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry.
• Try main dishes made with beans and seafood, like tuna salad or bean chili.

Move to low-fat or fat-free milk or yogurt

• Choose fat-free milk, yogurt, and soy beverages (soy milk) to cut back on your saturated fat.
• Replace sour cream, cream, and regular cheese in recipes and dishes with low-fat yogurt, milk, and cheese.

Drink and eat less sodium, saturated fat, and added sugars

• Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent obesity.
• Eating foods with less sodium can reduce your risk of high blood pressure.
• Use the Nutrition Facts label and ingredients list to compare foods and drinks. Limit items high in sodium, saturated fat, and added sugars.
• Use vegetable oils instead of butter, and choose oil-based sauces and dips instead of those with butter, cream, or cheese.
• Drink water instead of sugary drinks.

Eat the right amount

• Eat the right amount of calories for you based on your age, sex, height, weight, and physical activity level. Visit the VeryWellFit nutrition calculator, which can help you plan, analyze, and track your diet. There are additional apps, such as MyFitnessPal, to keep track of your activities and exercise.

Regular Exercise: Health for Life ²

The importance of getting regular exercise is probably nothing new to you. The health benefits are well known: regular physical activity can produce long-term health benefits by reducing your risk of many health problems, such as heart disease, cancer, and diabetes, and it can also increase your chances of living longer, help you control your weight, and even help you sleep better.

As a busy college student, you may be thinking, I know this, but I don’t have time! I have classes and work and a full life! What you may not know is that—precisely because you have such a demanding, possibly stressful schedule—now is the perfect time to make exercise a regular part of your life. Getting into an effective exercise routine now will not only make it easier to build healthy habits that you can take with you into your life after college, but it can actually help you be a more successful student, too. As you’ll see in the section on brain health below, exercise is a powerful tool for improving one’s mental health and memory—both of which are especially important when you’re in school.

The good news is that most people can improve their health and quality of life through a modest increase in daily activity. You don’t have to join a gym, spend a lot of money, or even do the same activity every time—just going for a walk or choosing to take the stairs (instead of the elevator) can make a difference. The following video describes how much activity you need.

Physical Fitness and Types of Exercise

Physical fitness is a state of well-being that gives you sufficient energy to perform daily physical activities without getting overly tired or winded. It also means being in good enough shape to handle unexpected emergencies involving physical demands—that is, if someone said, “Run for your life!” or you had to rush over and prevent a child from falling, you’d be able to do it.

There are many forms of exercise—dancing, rock climbing, walking, jogging, yoga, bike riding, you name it—that can help you become physically fit. The major types are described below.

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it’s best to aim for a total of about thirty minutes a day, four or five days a week. If you haven’t been very active recently, you can start out with five or ten minutes a day and work up to more time each week. Or, split up your activity for the day: try a brisk ten-minute walk after each meal. If you are trying to lose weight, you may want to exercise more than thirty minutes a day. The following are some examples of aerobic exercise:

• A brisk walk (outside or inside on a treadmill)
• Dancing
• A low-impact aerobics class
• Swimming or water aerobic exercises
• Ice-skating or roller-skating
• Playing tennis
• Riding a stationary bicycle indoors

Strength Training

Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying heavy backpacks (or grocery bags) easier. When you have more muscle mass, you burn more calories, even at rest. Here are some ways to do it:

• Join a class to do strength training with weights, elastic bands, or plastic tubes (take advantage of the Rec Center)
• Lift light weights at home

Flexibility Exercises

Flexibility exercises, also called stretching, help keep your joints flexible and reduce your risk of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming.

Being Active Throughout the Day

In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burn calories. The more you move around, the more energy you will have. The following strategies can help you increase your activity level:

• Walk instead of driving whenever possible
• Take the stairs instead of the elevator
• Work in the garden, rake leaves, or do some house cleaning every day
• Park at the far end of the campus lot and walk to class

Benefits of Exercise and Physical Fitness

In addition to keeping your heart healthy and helping you live longer, regular exercise can also improve your mood and help keep depression and anxiety at bay.

Exercise has many physical and mental benefits in addition to lowering stress. Regular physical activity is one of the best things you can do to be healthy. According to the Centers for Disease Control and Prevention, its benefits include: controlling weight, reducing risk of cardiovascular disease, reducing risk for type two diabetes, reducing risk of cancer, strengthening bones and muscles, improving mental health and mood, increasing chances of living longer.

Citations

1. College Success. Provided by: Lumen Learning. License: CC BY: Attribution
2. Dillon, Dave. Blueprint for Success in College and Career. OER Commons. https://press.rebus.community/blueprint2/. CC BY 4.0.