Students guide to staying well and Fit

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Students guide to staying well and Fit

Health and wellness are two aspects of a person’s wellbeing thrown away in college, due to the amount of stress, work and commitments that students have. The college experience is completely new and amid classes, studying, homework, meetings and maintaining a social life, college students forget to maintain their health. But with organised student housing like Placio offering health care, activities and gyms for students, it is easier than ever to stay healthy during your time at college. So make sure you take advantage of all your student housing has to offer health-wise, as it is vital to remain healthy in college to be successful. Here are tips for college students to stay healthy:

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Eat Right

Eating a healthy diet can help boost students’ immune systems, help students to maintain a healthy weight and improve their overall health and academics.  If your meal choices are unhealthy – there will be dire consequences such as putting on weight and illness: both of which you don’t want to happen during your college years.

Watch your caloric intake. Watch how much you eat as there is tons of food to be eaten in student housing and along with snacks in your room, it could be tempting to eat as much as you can whenever you feel like it. In reality, it is important to start to think about your eating habits, as not all of the choices provided are healthy in the long run.

Don’t skip meals. If you don’t eat, due to your busy college schedule you will lack energy. Set out even a few healthy snacks that you can eat on the run or while you’re doing your homework or other obligations.

Learn the proper portion sizes. Make sure you know how much you really should be eating. Your plate should contain fruits or veggies, a quarter plate of protein and a quarter plate of carbohydrates. Try keeping a good balance of dairy, whole grains, fruits, vegetables and protein every day.

Take vitamins. It is important to fill the holes in your diet to remain the healthiest you can be. If you feel like you aren’t consuming enough Vitamin D, for example, go out and purchase some Vitamin D supplements from your local pharmacy or chemist in order to stay healthy and illness free.

Keep junk food out of sight. Lastly, stop putting junk food in your body! Keep healthy food options in your room rather than junk food. It is okay to consume junk food in moderation. After your assignment treats yourself to healthy, delicious food. Do not make eating junk food a habit.

Drink water. Staying hydrated can help your concentration and keep you from overeating. It also replenishes your body and gives you more energy throughout the day. Always choose water instead of soda, or a sugary drink and bring water with you while you walk to class. It is recommended that every day you drink the amount of ounces that is half your weight. For example, if you weigh 130 pounds, you should drink 65 ounces of water a day, but more if you work out.

Avoid caffeine and sugary drinks.  Though caffeinated beverages like soda and energy drinks can be beneficial when studying or doing late-night homework, they are ultimately harmful in the long run. The combination of caffeine and sugar in these drinks causes you to crash and feel bad later. If you need an energy boost, try eating foods high-protein, high-fibre foods

Alcohol consumption. Yes, let’s not avoid it some of you drink. Just be wary that alcohol interferes with communication between the brain and kidney which causes excess excretion of fluids which can lead to dehydration.

Don’t smoke.  Everyone has heard the many life-threatening risks smoking poses, and even smoking occasionally can still put you at risk for ailments like lung cancer, heart disease and emphysema. For those looking to quit, check out your student programmes to assist you.

Exercise Tips

Keep time for exercise. There are unlimited ways of fitting in a good workout like a quick run in the morning or a short trip to the gym every day. Placio housing realising the importance of health and fitness has gym and fitness centres on its properties

Walk to class. One of the easiest ways to get exercise is to walk to class and perfect for those who are attending a large campus. Depending on your class schedule, this could add anywhere from 20 minutes to an hour or more of exercise every day helping you stay in shape.

Hit the gym. Placio offers gym on its properties. In your free time, rather than just sitting around and doing nothing, make it a habit to go to the gym a couple of times a week. It is always more fun going with your friends, so see if your roommate would be down to go with you and then see if others would like to go with you as well. You are usually more motivated to get up and get moving if others are too.

Play a sport. If you played a sport during high school and still want to do so in college then this is a great way to stay in shape while doing something you have always loved.

Take a yoga or Zumba class. Join fitness clubs, which offers yoga, Zumba etc. Being a part of a club that is focused towards staying active will certainly be a motivation to keep moving and staying active even at college.

Work all parts of your body. When you work out, make sure you don’t just focus on the same parts of your body each time! Don’t just do workouts your abs each time you decide to go to the gym. Focus on other parts of your body such as your arms, legs and back. In addition, take advantage of opportunities to do cardio, strength and conditioning, and stretching.

Deal with stress

Give yourself a break. Working on projects, assignments for hours can cause tons of stress and take a toll on your well being. Make sure to plan breaks in order to give your mind a break from all activity. If you don’t you might become so overworked that you may develop a negative attitude about your college in general when you are not able to cope.

Learn time management skills. If you don’t use your time effectively, you might be scrambling to get all of your work done. If you are aware that you are a procrastinator in school, change now.

Invest in an agenda. Knowing what you have to do is easier when you are organized with a routine. The feeling of crossing something out or putting a check next to it in a to-do list is so rewarding. Maintaining a list is extremely important in college in order to ensure all due dates are met.

Relax.  College students are usually pretty stressed with classes and exams, but relaxing and having down-time is essential to staying healthy. Stress can cause numerous problems and get too run-down can adversely affect your health. Make sure you make time to hang out with friends and de-stress by reading a book, listening to music, watching your favourite show or picking up a hobby.

Sleeping Tips

Getting enough sleep is integral to staying healthy at college.  Sleeping repairs and rests your body so you are ready to take on the next day.

Avoid all-nighters. You may feel the need to stay up all night and study, that is not healthy and it will certainly catch up to you. Sleep deprivation can lead to reduced brain function, fatigue, headaches and weight loss or gain. College students need between seven and nine hours of sleep and getting this amount can improve overall health.

Take small naps. If you do have the time and are feeling particularly tired, take a nap. Set your alarm for half an hour for a quick nap. You will feel refreshed and able to focus better.

Avoid eating and drinking before bed. Avoid eating and drinking as it can throw off your body’s internal clock, making it harder to settle down and go to bed.

Work out a schedule with your roommate. Unfortunately, it is often hard for you and your roommate to be on the same schedule. Talk out your sleeping schedules with each other, and as even your roommate needs quiet time to sleep.

Keep your dorm as dark, quiet and as cool as possible. As it will send a signal to your body that it is time to get some shut eye.

Create a bedtime routine. If you are a person who has trouble falling asleep quickly, try coming up with certain things you do at night right before bed. Then, your body will soon become aware that you are approaching bedtime.

Avoid Illness


When you are sick, don’t ignore it. Make sure you pay close attention to your symptoms and try over the counter medicine that will help your symptoms. If your illness persists, visit a doctor, or inform your warden at Placio for assistance – we have doctor-on-call facility.

Wash your hands frequently. One of the easiest ways to prevent illness is to make sure your hands are clean. Stop in a bathroom to wash them with soap and water or use a hand sanitizer.  College students are always in close contact with others: through classes, living situations with roommates, walking around campus, and it is very easy to catch colds or viruses.  This is so important because simple hand-washing can help prevent a large number of illnesses. Wash your hands before meals, any time you will be touching your eyes, nose or mouth, or if you’ve been around others who are sick.

Avoid sharing drinks with others. Friends are notorious for sharing beverages with one another. Doing so can make you sick. It often takes a few days for a cold or some sickness of sorts to show symptoms, so even if your friend says he or she is not sick they could actually be sick and just not know it yet.

Stay away from others. While you are sick, avoid friends so you do not want to spread your illness with others, just as you would not like someone to share their germs with you when they are sick.


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