Staying Active in School: Simple and Affordable Fitness Tips for a Busy Schedule

Staying active during college or graduate school is crucial for both mental and physical health. Regular exercise can reduce stress, improve mood, and boost focus. Even short bursts of movement can make a significant difference.

“Exercise is [also about] mental health,” says Amber Rivera, MSW, Director of Learner Life and Wellness at the University of Rochester School of Medicine and Dentistry.

“The research shows that the higher your level of physical activity, the lower your risk of depression.”

Physical activity releases endorphins, which are natural mood lifters. It also helps in managing anxiety and depression, common issues among students.

Table of Contents

Fitting Fitness into Your Day

Incorporating movement into your daily routine can enhance your overall well-being and academic performance, but finding time for exercise with a jam-packed schedule can be challenging.

Try these ideas:

Walk or bike to class instead of driving. (This has an added bonus of saving a little money!)
Use a bathroom far from where you’re studying to get some steps in.
Take study breaks that involve movement. Reset and clear your head with a 10-minute walk, or try bodyweight exercises like squats, push-ups, and planks.

Whatever you choose, building a fitness routine that fits your schedule is essential for long-term success.

Affordable Fitness Options

Many campuses offer free or low-cost gym access for students. Take advantage of these facilities to stay active without breaking the bank. Look for student discounts at local fitness centers or classes.

Forming workout groups with friends can also be a fun and motivating way to stay fit. Group activities like running clubs or yoga sessions can make exercise more enjoyable and consistent. If you enjoy your workout, you’re more likely to stick with it.

Find the Work Out that Works for You

“I try to get a workout in every day, but I often don’t succeed. [You] can accomplish the same amount of exercise by augmenting certain daily tasks, like parking further away or taking the stairs,” says Darren Lipomi, PhD, Professor and Chair, Department of Chemical Engineering at the University of Rochester.

Here are some tips to keep up motivation and stay on track with your fitness:

Find activities you enjoy and mix them up to keep things interesting.
Set small, achievable goals, and celebrate your progress.
Listen to your body. Overtraining can lead to injuries and burnout, and rest and recovery are just as important as exercise.
Practice mindful movement, like yoga, mobility work, or stretching. These can promote flexibility and relaxation, help you stay balanced, and prevent overexertion.