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College Students & Health Eating/Exercising/Weight Management

Healthy Eating on Campus

You would like to eat better and get more exercise, but lots of things keep getting in the way: classes, studying, parties, your budget (or lack of!), fatigue, significant others, and sleep. With careful planning, you CAN find a way to eat well on campus and to add some exercise to your daily routine. Check out some of the awesome links below!

Nutrition 

A great starting point for helpful nutrition information is the Mayo Clinic's Nutrition & Healthy Eating resource, which includes an expert blog. Also be sure to take this quiz on How's Your Diet? to get a better sense of exactly what you are eating and where you can make changes. Finally, check out how you can customize the USDA nutrition guidelines with the MyPlate Plan.

Several helpful web sites have information specific to eating well while at college, such as College Eating and Fitness 101, which offers dining hall tips and alternative food choices  Get more general nutrition information via the additional links below.

http://www.nutrition.gov/
http://www.eatright.org/

Exercising on campus

Your Basic Fitness Needs

Be sure to visit our Exercise is Medicine page for more information!

Aerobic Exercise

  • Includes any type of exercise which gets the heart pumping and uses up additional oxygen (i.e., you breath faster and heavier).
  • Recent research has shown that even 5 minutes of running per day has health benefits--try jogging up and down stairs in your residence hall during a study break!
  • Interested in walking for fitness? Check out this guide on Walking and Steps from MyFitnessPal.

Strength Training

  • Strength (resistance) training can include both body weight exercises and exercises using other forms of resistance, including dumbbells, free weights, kettlebells, resistance bands, and machines.
  • Join Geneseo's Workout Center for access to equipment as well as Personal Trainers who can help you develop a program tailored to your needs.

Flexibility Training

  • Stretching should be done after your muscles have heated up.
  • Flexibility can include activities such as stretching, martial arts, ballet, yoga, and Pilates - try yoga stretches while you watch TV

Staying Active

You can participate in fitness activities on campus through Intramural Sports, the Workout Center, and recreational activities such as skating and swimming.  Try this list on the Top 5 Ways to Include Fitness in College Life (scroll down to the bottom of the page). Using exercise DVDs is another easy, inexpensive way to get started on a fitness program; check out VideoFitness.com to determine whether working out with videos is right for you.

If you already participate in regular fitness activities, test your current fitness levels via a few quick, easy tests which you can perform yourself at home.  Think you are already active?  Take this quiz on How Much Do You Sit?

Managing Your Weight

If you want to start an exercise program as a means to lose weight, take this Fit or Not? quiz to determine whether you are currently at a healthy weight. This personalized assessment tool also calculates your body mass index and helps you design a safe plan for using exercise to lose weight. In addition, the Mayo Clinic's Weight Loss Center offers strategies for successful weight loss as well as information on adding pounds for those who are underweight.  Also be sure to review resources for Health at Every Size (HAES).

Finally, take a look at this excellent brochure, College Eating & Fitness 101--it offers great eating and exercise hints, tips on dining room dilemmas, a dorm room food guide, and more!

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