By Colin Ross
Campus News
We have all heard it said before, “beware of the infamous freshman 15.” Although many might simply shrug off this common expression for the possible weight gains during one’s first year at college, it is quite easy to get out of shape quickly. From increased alcohol consumption to the buffet-style carb-rich foods in the college cafeteria, students sometimes cope with that first-year stress by engaging in these unhealthy lifestyles. While this may seem like a horrifying prospect for many students concerned about staying in shape, there are numerous resources available at college to help you.
Join a Fitness Club or Intramural Team
One of the first resources you can utilize as a student is your college’s numerous physical health opportunities. From gym classes to intramural clubs to the campus gym, you can make it worthwhile to keep your fitness up at college. Try to explore these different options at school and see if one or another is a particular fit for you. Try to make it a habit of doing at least an hour of physical activity each day. You can spread this out by doing 20 minutes here and 40 minutes there but try to stick to the hour minimum.
Get Decent Sleep
Another key component to staying in shape in college is to make sure you are getting enough sleep. The sometimes excessive amounts of schoolwork and social activities will usually end up affecting your sleep pattern, which can have dangerous effects on your health. For starters, sleep deprivation can slow your body’s metabolism, which will make it harder to convert what you eat and drink into energy. This may make you inclined to overeat, which can lead to a cycle of weight gain. Sleep deprivation will also make it harder to get out the door and workout, which is critical to keeping your body in shape. All in all, try your hardest to get the magic number of 7-8 hours of sleep a night to help keep your body in shape.
Hydrate!
An obvious tip to keeping in good health during your college years is to drink more water. Although it is not technically a weight-loss supplement, water will help your body function properly, especially helping your metabolism. Because you need water to help your metabolism function, the lack of water, dehydration, will slow down this process. I highly recommend getting a reusable water bottle that you can carry around campus. By keeping yourself fully hydrated through water, not only are you staying away from those sugary drinks but also are allowing your body to do its natural processes.
Stay Away From the Buffet
A common source of getting out of shape in college is through the college dining hall. While many unhealthy options might being appealing at first glance, it is important to keep yourself in check. Try to select foods that will encompass a healthy plate, like fruits, vegetables, whole grains, and protein. Go around to all of the various food stations that your college dining hall has to offer and try to make a colorful meal full of many different options. Although it is not necessarily a bad thing to treat yourself occasionally, make sure you are getting the nutritional basics that will serve as an important foundation for your health.
Alcohol Calories Count
If you are going to go out in college and engage in drinking alcohol, you should be aware of the possible health risks that come along. In a caloric sense, a can of beer will usually contain around 150 calories, which can add up quickly throughout the night. While alcoholism and binge drinking also can come hand in hand with college parties, it is important to plan before a big night out and understand the nutritional risks with drinking.
While all of these potential risks may seem like a lot to handle for some, it is also important to know that using common sense can go a long way. You do not have to be a perfectly healthy student; you just need to be able to make smart choices now and then to keep your health and nutrition in check. Even the hype behind the “freshman 15” expression is a little misguided, as a recent Ohio State University showed that the average college students only gain 2-3 pounds during their first year. Just try to follow some of these tips and I guarantee you will have a healthy and successful time in college.
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