Exercise and good eating habits keep the "Freshman 15" away |
Melinda Hawkins |
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As if starting college isn't stressful enough, studies show freshmen are likely to gain as much as 15 pounds during their first year of school. Dubbed the "Freshman 15," the weight gain is largely due to a change in environment, and eating habits. It is easy for new students to become distracted from health concerns while dealing with stresses they're unaccustomed to. Anyone who has battled weight gain knows it is easier to gain weight than lose it. An extra 15 pounds can be difficult to get rid of. But, don't despair! There are ways to avoid the "Freshman 15." One of the most beneficial activities students can do to avoid weight gain is exercise. Vigorous exercise is also important as a proven method for fighting stress and depression. Students should pick an aerobic activity that they enjoy and make it part of their weekly routine. The SIUE campus offers a variety of options for students wanting to improve their health through exercise. There are bike trails throughout the campus for students interested in cycling, jogging or vigorous walking. The SIUE Student Fitness Center offers more options to students. Aimee Knitter is the Fitness Coordinator in the Wellness Center. "I would suggest students become familiar with the facilities available to them on campus. Students can come to the Wellness Center and get a fitness profile, which assesses their level of fitness. Then we can help them create a fitness program suitable to their needs," she said. The Student Fitness Center has an indoor pool, racquetball courts, jogging track, basketball courts and a full range of cardiovascular and resistance training equipment. The center also offers group exercise programs from funk dancing to kickboxing. These are available in the evenings. Often the hard part is finding the time to schedule such activities. Knitter said time management is an important skill for freshmen to master. "Living away from home and being in a different environment combined with the added work of classes can be difficult to handle. Students have to know how to manage those changes and manage their time so they can find a balance between being a student and taking care of themselves," she said. Students who think that non-stop work is essential to being successful aren't doing themselves any favors by being too busy to exercise. "I think students decide to skip exercise because they feel they're too busy. However, taking a break to exercise, even for as little as 30 minutes will give them time to focus and take care of their body. This helps them to use their time more efficiently. Students need to realize when they get more exercise their lifestyle will change. They'll make better nutritional choices. They will be more active and have more energy to do their work," Knitter said. For many students the problem with starting an exercise program is motivation. The Student Fitness Center offers a number of fitness classes every semester. "For students who have trouble motivating themselves to exercise, taking a fitness class is a great idea. Since they are graded on attendance, fitness classes help students develop a regular habit of weekly exercise," Knitter said. Knitter stressed the many benefits to exercise. "Regular exercise reduces stress and depression. It increases energy levels and decreases blood pressure. It also decreases the risk of diseases such as stroke, heart disease, diabetes and osteoporosis. I recommend students participate in some sort of physical activity every day, even if it's just parking further away to give yourself a longer walk to class." Another key to avoiding the "Freshman 15" is to watch what you eat. Junk food as an occasional snack is one thing, however making these foods a primary part of your diet is a problem. While many freshmen may feel pressed to find time for a healthy meal,. hey should try to avoid making meals out of vending machines. The Wellness Center offers a Nutritional Profile program that helps students assess their eating habits. After an individual profile is created the qualified staff can make suggestions toward healthier nutritional choices. Also, students should remember soda and alcohol are pretty much devoid of nutritional value. Both contribute to weight gain. Many new students feel overwhelmed by the rigors of adjusting to college. By making time to exercise, you can improve your physical and mental health. And you'll be rewarded with increased energy and focus. Increased energy and focus are particularly useful when you're trying to drag yourself through finals. Don't be a statistic! Refuse to gain 15 pounds! Make time to exercise. For more information on weight room orientations, exercise programs, and fall semester hours at Vandalabene Center, pick up the Life After Class schedule book, which is available at the Information Desk. To find out more about the Wellness Center visit their Web site at www.siue.edu/CREC/wellnesscenter.htm. For a Fitness Profile or a Nutrition Profile call 650-BWEL (2935) to make an appointment. | |