College is the perfect time to build your physical fitness while also working toward your academic goals. You likely have free access to a student fitness center and should have more than enough time between classes to work up a sweat in the gym or around campus. Your college may even offer gym classes and martial arts courses for credits.
Finding time for fitness in college will help you stay motivated throughout the semester and build stronger exercise habits. You could even consider doubling up on the benefits of exercising by learning a few self-defense skills to keep you safe and more aware of your surroundings on campus. With all these options in mind, let’s explore how you can make time for fitness and find an exercise routine that works for you as a college student.
Finding time for fitness in college
If you’re a busy student with a full course load, you may feel like you don’t have the time or energy to focus on physical fitness. This is a common mistake, as folks who don’t engage in exercise often underestimate the energy-boosting potential of a great workout. Research shows that physical exercise enhances your cognitive function in the following ways:
- Boosting learning and memory
- Enhancing attention and executive functioning
- Supporting academic achievements
- Improving mood and emotional state
- Increasing mental flexibility and adaptability
Investing time and effort into a workout routine you enjoy will also help you reap rewards in the classroom. Taking an hour out of your day to move your body is well worth the short-term effort for the long-term benefits. You shouldn’t lose sleep or skip classes to work out either. Instead, intentionally plan fitness breaks into your day based on your class schedule.
Making exercise work if you live off campus
If you live at home or in an off-campus apartment, you can still get a great workout if you build yourself a small exercise space at home. Declutter your space to free up some floor area and
invest in a few pads to avoid damaging concrete or tile floors. Create a plan with details like where you’ll store barbells or yoga mats when you’re not using them, then look for used sports equipment stores in the area. Building a designated workout space will make it easier to exercise at home and help you make the most of your busy schedule during the semester.
Related: How to Set Up an Effective Exercise Routine Living in a Dorm
Fitness routines to consider
If you’re unsure of how to start improving your fitness in your free time, get the ball rolling with some of the best fitness routines you can incorporate into a college student’s schedule.
- Couch to 5K: You can find free couch to 5K programs online that are designed to get you used to running while avoiding injury. This can be particularly beneficial if it's been a while since you laced up your running shoes.
- Bodybuilding: Lifting weights is the bread and butter of gym programs. There are plenty of free online programs to help you get started building muscle and strength.
- Swimming: Doing laps in the campus pool is a great way to clear your mind and enhance full-body fitness. Swimming can help you live longer too, which makes it the perfect exercise for longevity.
- Yoga: A well-crafted yoga flow can help you breathe deep and improve mobility. Even simple flows like ying yoga for back health can improve how you feel daily.
Leaning into a fitness regime can be mentally stimulating too. There’s plenty to learn when you’re new to working out, and you’ll find it easy to connect with the community by asking questions about building muscle or trying a new stretch.
Once you form a fitness habit in college, you’ll also want to start taking your rest and recovery seriously. This is crucial—you can’t expect to gain muscle or achieve a personal best without eating right, getting enough sleep, and taking rest days. Get more from your workouts by tracking your diet and following a macronutrient ratio of 25% fat, 30% protein, and 45% carbs. This will keep you fueled throughout the day and help you achieve your health and fitness goals.
Related: Simple and Effective Exercise Routines for the Busy Student
Personal safety-focused exercise
If you want to get in shape but struggle with confidence, a self-defense course could be the right fit for you. There are plenty of martial arts to choose from, and you’re sure to find a practice that suits you. If you’re long-limbed, a striking art like Muay Thai may be fun. If you’re a little shorter, a grappling style like Brazilian Jiu-Jitsu may be better. If you love fighting, more intense arts like MMA or Judo are probably right for you. If you just want to work out and improve your balance, styles without sparring could be best. Do a little research when weighing your options. Self-defense and martial arts classes can vary wildly in price, so be sure to find one that fits your budget or look for free opportunities on campus.
Also, as a note of caution: While martial arts can help you feel confident and improve your personal safety, if you do find yourself in a conflict, you should avoid a fight. Instead of trying out your new skills, get out of the situation. Every conflict is unpredictable and could lead to serious injury.
Related: 5 Smart Personal Safety Tips for High School and College Students
Fitness is a great way to improve your academic performance in college and de-stress during a long semester. Spending an hour in the pool or at the gym can help you clear your mind and give you opportunities to make friends with like-minded fitness folks. Just be sure to recover properly after each workout to stay mentally sharp and succeed in college.
Find more advice on improving your mental and physical health with all our student health content!
