Fitness And Nutrition
Eating on the run? Busy class schedules and extracurricular activities can lead to eating on the run and having more sedentary lifestyles.
Quick tips for healthy eating habits
- Eat breakfast daily. A well-balanced breakfast gives your metabolism a jump start for the day and can prevent over-eating later in the day.
- Incorporate variety. Adequate variety will assure that your diet is nutritionally balanced. Be sure to consume foods from each food group (grains, fruit, vegetables, milk, protein) on a daily basis. Check out the daily options at any campus dining location offered by USF Dining Services
- Stay hydrated. Most people need at least 64 oz. (8 cups) of fluid per day.
- Limit consumption of sweetened beverages. Soda, juices, sweet tea and caffeine drinks have excessive amounts of sugar and unnecessary calories. Use water as your main fluid source and choose skim milk or soy milk.
- Handle stress without turning to food. Work off stress at the Campus Rec Center
- Slow down when eating. Take at least 20 minutes to eat meals, this allows your brain to trigger that food has been consumed and provide fullness cues.
- Listen to your body. Eat when you are hungry and stop when you are full.
Starting or maintaining a regular exercise regimen can often seem like a daunting task, but it actually can be made simple by initiating these steps and making it an enjoyable part of your day rather than a chore. Working out with a friend also helps. Currently 25% of USF students reported a sedentary lifestyle, so `get involved and help lower that statistic. Campus Rec Center offers lots of fitness opportunities, ranging from intramural teams to tango classes.
- Schedule time. Sometimes getting started is the most difficult part. Make this a daily priority to increase your success!
- Choose activities that you enjoy, such as walking, cycling, rollerblading, or playing basketball. Physical activity can be accumulated through a variety of activities, not just running.
- Start slowly. Begin with 10 to 15 minutes of cardiovascular exercise daily. Progressively increase your duration over time until you reach 30 minutes of moderate-intensity exercise for a minimum of five days per week.
- Include resistance training. Choose 8 to10 resistance training exercises that work the major muscle groups. Complete each exercise for 8-12 repetitions twice per week.
- Remember ANY exercise is better NO exercise!
5 ways to stay active in college
- Walk or bike to class rather driving or taking the bus. You don't even need your own bike! You can grab a bike from the Campus Rec Borrow our Bikes program.
- Join an intramural or club sport offered through Campus Rec.
- Take group fitness classes at Campus Rec.
- Use workout DVD's in your residence hall or apartment.
- Take the stairs, avoid elevators.