The Power of Exercise: Unlocking Benefits for College Students

College life is a period of significant transition, marked by newfound independence, rigorous academics, and evolving social dynamics. While this phase offers exciting opportunities, it can also be a source of considerable stress and mental health challenges for students. The good news is that incorporating regular exercise into a college routine can provide a multitude of benefits, boosting both physical and mental well-being, and even improving academic performance.

The College Mental Health Crisis

Many students experience moving away from home, learning independence, and discovering a sense of self for the first time in college. These newfound freedoms can unfortunately become very stressful, especially with exams and homework thrown on top. Consequently, mental health concerns continue to increase among college students.

A 2016 report from Pennsylvania State University’s Center for Collegiate Mental Health indicated that over 60% of American college students were concerned with anxiety, exceeding concerns about stress, academic performance, or social isolation. The American College Health Association’s National College Health Assessment’s 2021 Reference Group Data Report revealed that nearly 40% of students experience depression. Other studies show similarly concerning trends. The Zebra, an insurance comparison company, compiled a suite of “2021 Mental Health Statistics” from a range of sources, further highlighting the growing mental health crisis on college campuses.

Campuses are getting creative with ways to address the mental health needs of their students, from developing wellness apps to offering group counseling sessions. However, studies show a direct link between our physical and emotional health, regardless of the innovations in technology. This connection between body and mind is why campus recreation departments have long strived to help students maintain good emotional health by providing exercise opportunities. Wellness retreat companies often leverage the benefits of outdoor exercise.

Looking again at the 2021 mental health statistics compiled by The Zebra, 95% of college counselors report that mental health concerns are growing on their campus. Given these trends, students need the benefits of outdoor equipment more than ever before.

The Physical-Emotional Health Connection

The correlation between physical and emotional health is well-documented. The mind-body connection is a powerful one, and exercise serves as a bridge between the two. Regular physical activity releases endorphins, which have mood-boosting effects and can alleviate symptoms of anxiety and depression.

Exercise as a Stress Reliever

College can be tough on students, both physically and emotionally. Being outdoors in nature is linked to a positive mood and reduced anxiety-so is exercise. When you combine the two, you increase the enjoyment of working out by orders of magnitude. One of the most extraordinary things about exercising outdoors is how quickly students see results, both physically and emotionally. In as little as 120 minutes per week, the cognitive and emotional benefits begin to accrue. And it can be easy for students to add exercise time to their schedule.

College life often involves long hours of studying, attending lectures, and working part-time jobs, leaving many students feeling overwhelmed and stressed. Exercise provides a healthy outlet for stress, helping to regulate the body's stress response system and promote relaxation. Engaging in physical activity can reduce levels of cortisol, the stress hormone, and increase levels of feel-good hormones like serotonin and dopamine.

Students at the College of William & Mary encourage other students to spend time outdoors during exam time. They hand out nature maps, tips for anxiety relief, and different ways to deal with the stresses of college life.

Benefits of Outdoor Exercise

Exercising outdoors also improves mental clarity through connecting with the environment. Training outdoors forces you to adapt to your surroundings, with changes in the environment and terrain. For example, running on a treadmill is a somewhat repetitive exercise with little change or variation. Running outdoors, by comparison, introduces variability to the terrain, elevation, and required effort.

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There are even more benefits to creating outdoor fitness areas or installing outdoor fitness equipment on campus. The social culture at an indoor gym is to put in your earbuds and look ahead while you complete your workout. An outdoor park or fitness area can connect people who might otherwise never meet.

For more variety, many colleges install outdoor fitness equipment like THRIVE. THRIVE functional fitness trainers offer multiple exercise stations in one compact design. Colleges that implement outdoor training and workouts report increased participation among peers. Students enjoy meeting one another for a workout or a jog around campus. Moreover, there is an added degree of accountability that comes with exercising outdoors.

Combating Sedentary Behavior

According to the Bureau of Labor Statistics, the average full-time college student is indoors two thirds of the day. Despite the known benefits of regular physical activity, research shows a significant decline in physical activity participation and an increase in sedentary behavior during young adulthood during the college years.

The sedentary lifestyle associated with college life can lead to various health problems, including weight gain, cardiovascular issues, and weakened immune systems. Exercise helps counteract these effects by increasing energy expenditure, improving cardiovascular health, and boosting immune function.

Vitamin D Deficiency

When students are deficient in Vitamin D, they experience weakened immune systems, higher levels of inflammation, depressed mood, and poor bone health. Sunlight exposure during outdoor exercise helps the body produce Vitamin D, an essential nutrient for bone health, immune function, and mood regulation.

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Improved Academic Performance

Studies examining the relationship between academic outcomes and fitness/physical activity have not extensively examined this among college students. Therefore, the purpose of one study was to examine the relationship between fitness measures (cardiovascular endurance, muscular endurance, flexibility and body composition), physical activity, and academic outcomes in college students. It was found that academic outcomes and physical activity may have a different relationship among college students compared with younger age groups.

Physical activity is associated with decreased risk of heart disease, stroke, type-2 diabetes, metabolic syndrome and lower all-cause mortality rate. A study of 233 undergraduate students reported physical activity levels decreased during the transition from high school to college years; 65% of students reported engagement in regular vigorous and 26% in regular moderate physical activity during high school. This decline in activity can be related to a variety of factors. As students transition from high school to college they gain greater autonomy relative to their daily lives. Epidemiological findings have reported a decrease in physical activity as autonomy increases throughout middle and high school.

Time spent studying was positively correlated with days per week of strength training for females, and with minutes per week of exercise for both males and females. These differences suggest that further inquiry is necessary about the impact of social media and study time on physical activity behavior and related health outcomes.

Social Benefits

An outdoor park or fitness area can connect people who might otherwise never meet. Students enjoy meeting one another for a workout or a jog around campus. Moreover, there is an added degree of accountability that comes with exercising outdoors.

Practical Tips for Incorporating Exercise into College Life

Schedule it: Treat exercise like a class or appointment and schedule it into your weekly routine.
Find an activity you enjoy: Experiment with different forms of exercise until you find something you genuinely like, whether it's dancing, swimming, hiking, or team sports.
Set realistic goals: Start small and gradually increase the intensity and duration of your workouts as you get fitter.
Utilize campus resources: Take advantage of campus gyms, fitness classes, and recreational sports programs. Most colleges and universities have guidelines in place for regarding the amount of square footage per student they should provide for indoor recreation or health training.
Exercise with friends: Working out with friends can make exercise more enjoyable and provide motivation to stick with your routine.
Take study breaks: Use study breaks as an opportunity to get moving, whether it's a quick walk around campus or a few minutes of stretching.
Walk or bike to class: If possible, walk or bike to class instead of driving or taking public transportation.
Join a club or team: Participate in intramural sports, club sports, or recreational sports teams to stay active and socialize with other students.
Set up an early riser walk or run group: Students who have early classes may be willing to get an earlier start to socialize with friends before their day gets started.
Host periodic workshops or classes on how to use study breaks as an exercise break.
How much physical activity do adults need? According to the CDC, college students should get at least two hours and 30 minutes a week of moderate-intensity exercise and participate in muscle-strengthening activities at least twice a week.
If you commonly hear college students say they don’t have enough time for this kind of workout regimen, don’t worry.
GameTime offers outdoor fitness and recreation solutions for every campus. GameTime‘s fitness environments maximize the use of outdoor space and minimize construction expenses.

The Importance of Policy

Policy plays a crucial role in shaping health behaviors, and implementing effective PA policies in colleges and universities could foster long-term engagement in PA. Unlike K-12 schools, which have state and federal PA policies, higher education institutions lack similar oversight, leaving college-aged students without adequate support for regular PA.

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