Exercise

Benefits

While there are many long term benefits of exercise it is important to know how exercise can help you now as a university student. Even 30 minutes of moderate physical activity (eg. walking that makes you warmer and breather faster) on most days of the week can provide significant health related benefits. Exercise can

  • improve memory, concentration and study performance
  • improve sleep, mood and a decrease in anxiety or depressive symptoms
  • improve energy, strength and fitness
  • enhance ability to cope with stress
  • maintain a healthy weight and body shape (including muscle mass)
  • regulate appetite
  • provide a protective effect against a variety of conditions including; heart disease, certain cancers, musculoskeletal conditions, mental illness, diabetes and osteoperosis.

How do I start?

Want to become more active but don't know where to start? The follow the FITT formula - a simple method using four variables which can make undertaking physical activity easy. FITT stands for:

  • Frequency - a minimum of three times per week, preferably 5+ days a week.
  • Intensity - depending on your level of fitness, choose an exercise that is either of low, moderate or high intensity. An example of each is; Low- walking, Moderate- jogging or gym, and High- organised sports such as hockey or netball.
  • Time - you need to aim for at least 30 minutes a day. This doesn't have to be one 30 minute session, it can be broken down into three lots of 10 minutes or two of 15 minutes. If you can fit in more that 30 minutes, then go for it!
  • Type - what you do is up to you. It can be walking the dog, riding a bike, playing football on weekends or throwing a frisbee in the park. Research indicates that you will be more successful if you choose an exercise you like.

Personalised exercise programs

Many people benefit from a prescribed and supervises exercise program. Personalised fitness assessments and personal training is available from you Deakin Fitness Clubs. Personalised exercise advice, including medical fitness clearances and a written physical activity script is available from the Deakin Medical Centre staff.

Walking and Travelsmart

'Walking is the best medicine' - Hippocrates

Walking is an excellent form of exercise with a variety of physical, social, mental and emotional health benefits. People of all ages can benefit from a minimum of thirty minutes of walking on most days of the week. Why not use a pedometer and aim for 10,000 steps per day. Pedometers can be purchased from your Deakin Fitness Club or the Deakin Medical Centre ( Excluding the Warrnambool Deakin Medical Centre).

Travelsmart is an exercise as a way to enhance your fitness and minimise your impact on the environment.

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Affordable exercise for students

Students typically live on a tight budget and sometimes fitness club / organised group sporting memberships aren't affordable. Try these simple, effective, low cost exercise and fitness alternatives:

  • Go for a walk. Most of the larger Deakin Campuses have an on or near campus circuit suitable for walking. Best of all walking can be done at your own pace, and is suitable for all fitness levels. Walking can be an individual activity: however think about creating a walking group with other students as a social, safe and fun way to exercise.
  • Alternatively exercise with your favourite music on! Challenge yourself by timing how long it takes to complete your chosen circuit and try to reduce the time it takes. Alternatively determine several suitable circuits that you can complete in different amounts of time. For example you don't want to have an hour circuit if you only have 20 minutes.
  • Use a pedometer - to know how far you've travelled and set goals for yourself. Aim for 10,000 plus steps per day and join one of the online pedometer challenge sites.
  • Purchase relatively cheap exercise equipment such as dumb bells, a yoga mat, a skipping rope and/or a physio ball. The equipment can be used in a variety of exercise activities and is a long term investment. If you live in a share house, split the costs and purchase the equipments for the house.
  • Design a mini-circuit for yourself. Exercises that could be incorporated include: lunges, push-ups, bicep curls and shoulder presses with dumb bells, dips (using the bench or chair) and sit-ups, squats skipping and jogging. Remember to make your circuit achievable. That last thing you want to do is be so sore the next day that you never want to exercise again! Start with 2-3 sets of 10 repetitions and slowly increase.
  • Ride a bike. Not only is it good for your health but it is a cost effective and environmentally sound transport option.
  • Discuss your exercise and sporting interests with your friends and/or housemates. Chances are you could have similar interests and enter a team sport or have an informal game of basketball (for example).
  • Move whenever and wherever you can. Take the stairs instead of the lift. Every bit helps!

While you study remember...

  • One of the most important things about studying is to take regular breaks. Sounds impossible, right? Who worries about breaks when you've an assignment to finish. Its difficult to take time out however IT IS A MUST DO!
  • Regular study breaks, good nutrition, exercise and regular sleep all improve your ability to learn, retain information and perform well in your studies and during exams.
  • Regular short breaks allow the brain time to consolidate information received, so it can be organised within your brain. As a result, the information is easier for your brain to retrieve and you can fit more in!
  • A short break is a perfect time to give yours body the food it needs to help you think and learn. Eat a healthy snack and drink some water.
  • Doing some simple type of exercise or stretches will relieve muscle tension and increase blood flow around your body.

Further information and advice

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4th April 2011