Newswise — For a number of students entering college—or returning to school in the fall—staying healthy and fit can be a challenge.
But West Virginia University is making it easy for students to develop and maintain healthy lifestyles during that initial back-to-school period and beyond through its Wellness and Nutrition Initiative.
The campus-wide program offers information, facilities and services geared toward overall well-being, including exercise and nutrition.
Students can take advantage of the popular Student Recreation Center, a modern 177,000 square-foot facility which features weight and fitness equipment, courts for basketball, volleyball, badminton, squash and racquetball, six-lane fitness and leisure swimming pools, an elevated jogging track, a 50-foot indoor climbing wall, a whirlpool that seats 20 and an outdoor recreation center where members can rent ski, camping, and other equipment.
The Rec offers free group exercise classes, intramurals and free personal training while teaming students up with WVU health, fitness and nutrition experts who regularly answer questions through an online service called "Ask the Expert" at http://www.wvu.edu/~src/wellness/askexpert.html.
Two of these experts are sharing tips on exercise, fitness and nutrition for students beginning the fall semester.
Exercise and Fitness
"Staying fit after coming back-to-school in the fall can be a challenge, especially on top of a full course load, studying and exams," said Sam Zizzi, associate professor in the Sport and Exercise Psychology Program in the WVU School of Physical Education. "It's important to develop positive habits to help cope with stress and fatigue."
Zizzi offers meaningful advice, even for those who don't like to exercise.
"While some people enjoy working out on a treadmill or some other piece of equipment, there are plenty of us out there that would rather do anything but spend time in a gym," Zizzi noted. "The good news is some of your favorite or routine activities can probably be counted as part of your daily physical activity, including walking the dog, taking stairs at work, gardening and housework."
Zizzi recommends people talk with a friend, listen to music or read a magazine while active. It's a good idea to get to the gym with a buddy or a good book the next time you want to work out, he said. Those just starting out exercising should go slow in the beginning; for example, going for 10 minutes and building your way up to about 30-60 minutes a day on most days of the week.
Research has shown that those who prepare well and plan to encounter barriers along the way, will be more successful at sticking with a new program, Zizzi explained.
"Your health is something that affects your performance in school, work and family life " if you prioritize your health and plan activities into your weekly schedule you will be surprised how much better you will feel," he said.
Zizzi developed these helpful exercise tips with WVU graduate students Michelle Bartlett and Jessica Creasy:"¢ Use a planner. Schedule workouts into your day like you would a meeting or appointment. "¢ Exercise throughout the day. Scheduling in three 10-minute walks during the day can be as effective as one 30-minute session. "¢ Be efficient. Pack your gym bag the night before and place it in your car. This will give you no excuse not to hit the gym after work or school, and you won't have to return home to change first. "¢ Stay motivated. Put small reminders for your self around your kitchen or bedroom " these can be quotes, goals, pictures or your workout calendar. These simple reminders will help you remember to stick with your goals. "¢ Stay fit with family or friends. Work exercise time into your social activities. Plan walks or bike rides with your family or close friends so that you'll all get to spend time together and be active simultaneously.
Nutrition
In addition to exercise, a student's diet can greatly affect the ability to study and succeed in college, said Nettie Freshour, who serves as a dietitian with WVU Dining Services, adjunct professor of Human Nutrition and Foods and consulting dietitian with the University's Athletic Department.
Too much fat, saturated fat, sugar, alcohol and caffeine can play a major role on one's health and overall wellness, Freshour said.
"Too many college students fall into the trap of late night 'convenience' foods that tend to be filled with fat, sodium, sugar and calories and not many nutrients," Freshour noted. "When people follow this pattern for an extended period of time, they lose out on many important nutrients that fuel their metabolism. When these are missing in the diet, it can lead to feeling tired all the time and weight gain."
Maintaining a healthy diet is recommended for all students.
"When you feel better you do better," Freshour said. "Eating healthy foods and exercising has been shown to increase mood and self esteem. This can lead to increased productivity and better grades. Plus you will stay more alert in class."
Freshour offers these tips for healthy eating:"¢ Consume a variety of foods. This will enable you to receive all of the needednutrients to stay alert, feel great and maintain a healthy lifestyle. Fresh fruits andvegetables, whole wheat and multi-grain bread, lean sources of protein such as grilled chicken and turkey, fish, beans, nuts, skim milk and low- to non-fat dairy are all good choices."¢ Pack a lunch. It is much healthier and cheaper to pack food to take to classes than to eat out. Also, doing it the night before will save time and stress. Packing a turkey sandwich, baby carrots and a banana the night before is a lot better than standing in line for a hamburger, fries and a pop."¢ Reduce fat intake. Avoid or limit as much as possible deep-fried items, whole milk, high sugar desserts and salad dressings. Instead try a quick, easy alternative such as a bagel sandwich with whole wheat bagel, two ounces of turkey, lettuce, tomato and mustard."¢ Avoid alcohol. Besides decreased physical activity, alcohol is the other major factor in weight gain during college. Consuming two regular beers, one time per week will add one pound per semester. Consuming one 12-ounce strawberry daiquiri once a week will add six pounds per semester."¢ Reduce caffeine. Consuming caffeinated beverages can cause you to become dehydrated which will make you feel tired and possibly give you a headache."¢ Eat low calorie foods. Consuming too many calories from high fat, high calories meals will only make you feel tired and less motivated to exercise, and possibly less willing to study. Consuming foods that are nutrient dense, high in antioxidants and low in fat and calories can help improve productivity, enhance mood and help maintain or lose weight.
As part of the WVU Wellness and Nutrition Initiative, Dining Services offers the nationally-recognized Healthy "U," an educational program designed to help students live a healthier life during college and after graduation.
The program offers a 2,000 calorie daily menu, nutrition information through posters and hall meetings, individual nutrition counseling for all students and group lectures that usually relate to topics that concern college students such as the "Freshmen 15," stress, weight gain, empty calories and good eating habits.
For more information about WVU's Wellness and Nutrition Initiative, call 304-293-5054 or visit http://wellness.wvu.edu/.
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