There's no doubt about it: exercise is good for us. It keeps us physically healthy and mentally sharp in addition to providing a great medium to relieve stress - all qualities that help us to be better students. So everyone must be doing it, right? Wrong.
According to the Healthy People 2010 report by the U.S. Department of Health and Human Services, "The highest rate of decline in physical activity occurs in late adolescence and early adulthood in those ages 18 to 24 years." Researchers looked into why this trend is occurring and, after surveying 147 college students, they identified the following top three 'perceived barriers' to exercise. Perceived barriers? Sounds like a fancy way of saying excuses. Let's explore this further...
Excuse #1: Exercise makes me tired.
Actually, it is just the opposite. Exercise is like a can of Red Bull: it gives you wings! The key is to listen to your body and workout at your own pace. Not everyone needs to do a two-hour workout each day. Find your personal routine and stick with it.
Excuse #2: Exercise is hard work for me.
The days when exercise had to be intense to be worthwhile went out with the New Kids on the Block. Current recommendations by the American College of Sports Medicine suggest that you engage in moderate intensity activities - in other words, activities that increase your heart rate a bit and cause you to breathe a little heavier than usual. Heavy gardening, brisk walking, and biking can all be considered 'moderate intensity' activities. Choose activities that you like to do. Remember, there is no 'best' exercise and if you don't enjoy something or it doesn't make you feel good, don't do it.
If you have questions about how to exercise, don't be afraid to ask! Take advantage of the experienced trainers in the Tufts Personalized Performance Program (TPPP). They can help take all of the guesswork out of exercise. TPPP offers personal training sessions (or small group sessions of between two to four clients) that are customized to the strengths, weaknesses, needs, and goals of the client. TPPP staff members are motivational and work with clients to reach their exercise goals. The first five sessions are free.
Excuse #3: Exercising takes too much of my time.
The current recommendations are to accumulate 30 to 60 minutes of physical activity throughout the day, which means exercise does not have to be done all in one session. Don't stress out if you can't find an hour after class to make it to the gym. Plan on walking the long way to class, and you've got yourself an exercise session! Always keep in mind: ten percent of something is better than 100 percent of nothing.
You can also be creative with your time - learn to combine exercise with other activities that you do have time to fit in your schedule. For example:
- Study time. Suggest meeting your study partner at the gym. Use neighboring treadmills and walk as you talk. Or listen to the recordings of your lectures instead of music when you are out for a jog.
- Social time. Exercising is a great way to meet people! Consider joining an intramural team and compete in your favorite sport (competitive and non-competitive teams are available) while hanging out with friends. Join a running group or sign up for local races. Running groups and races provide a 'planned' workout in a friendly, non-competitive atmosphere. Or plan to meet your friends at the gym or for a walk instead of at Starbucks.
- School time. Tufts offers a full schedule of half-credit exercise courses. Learn to play squash, perfect your lifting skills, or practice Pilates and earn credits while you do it!
Being physically active makes you feel and look great; there simply is no 'barrier' or excuse good enough to justify skipping it. So, as you work out the logistics of your fall schedule, be sure to figure exercise into it!
Kennedy is pursuing her master's degree in Nutrition Communication at the Friedman School of Nutrition Science and Policy. She has a BS in exercise physiology.
