Page 290 - Keys To Community College Success

How much exercise do you need? Try to do both aerobic and muscle-strengthening
activities and spread out your activity through the week. You may want to break it into
smaller chunks of time throughout the day. Even 10 minutes at a time is just fine.
8
Dr. Mike Evans has a video on YouTube identifying 30 minutes of exercise a day as a
more significant health intervention than any other. He asks a question: “Can you limit
your sitting and sleeping to just 23½ hours a day?” When you think about it, that’s a
pretty minimal risk for a significant reward. 9

Make exercise a priority
Busy students often have trouble getting to the gym, even if there is a fully equipped
athletic center on campus. Use the following ideas to make exercise a priority, even in
10 the busiest weeks.
CHAPTER ■ Walk to classes and meetings from the parking lot, bus stop, or your home. Use
stairs whenever possible.
■ Use your school’s fitness facilities.
■ Ride your bike instead of driving.
■ Play team recreational sports at school or in your community.
■ Use your school’s fitness facilities.
■ Take walks or bike rides for study breaks.
■ Find activities you can do outside of a club, such as running or pickup basketball.
■ Work out with friends or family to combine socializing and exercise.
■ Do a routine on your own with a DVD or on-demand TV
exercise program.
Being fit is a lifelong pursuit that is never “done.” Further-
more, since your body is constantly changing, re-evaluate your
exercise program on a regular basis to maximize its benefits.
Finally, remember that taking charge of your well-being is part of
your personal responsibility.

Increase Stability and Focus with
Mindfulness Meditation

Many people’s minds are overwhelmed with thoughts and wor-
ries on a daily basis. Mindfulness refers to paying focused atten-
tion, and meditation is a form of contemplation that helps you
create that focus, reducing stress and anxiety and the damage
they cause to your body.
Pick a quiet time of day and a location where you can be
alone and comfortable. Sit on a cushion or in a chair. Rest your
hands in your lap, palms up, and close your eyes. Start by breath-
ing deeply, in and out, preferably through your nose. Listen to
your breathing. Some people like to count as they inhale and
exhale. When thoughts come up, let them pass by as if you were
watching a movie. If you have a hard time sitting still, try an
active meditation, breathing and counting while you walk, bike,
or swim.

Get Enough Sleep

College students are often sleep deprived. While research indi-
How you meditate is up to you—it’s your time. Some cates that students need eight to nine hours of sleep a night to
people prefer to meditate outdoors in a natural setting. function well, studies show that students average only six to
seven hours—and often get much less. Inadequate sleep hin-
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