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Dorm Room Workouts

The Freshman 15 is an Elective, Not a Requirement

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College life opens new and exciting opportunities for young adults. Leaving the comforts of home for the first time to live with a total stranger in a room the size of a closet; making your own choices about where to go, when to return, what time to go to bed and who to spend time with; assuming more financial responsibility for books, groceries, and entertainment; oh, and there's that learning thing too.

Most colleges and universities require incoming freshman to live in the dorms, which means a couple things when it comes to your health:
  1. You have little choice when it comes to your food since you're using a meal plan and usually don't have access to a full kitchen.
  2. Your space is limited, which also limits your overall activity (three steps to your desk, one step to the fridge and a few steps to the hall bathroom).
  3. What you are able to do in your room, whether staying up to study or waking up early to workout, is somewhat dependent on your roommate's feelings and schedule.
This combination of limited food choices, small space, and late nights can lead to the notorious "Freshman 15". According to recent research, the odds are against you after move-in day:
  • Cornell University researchers found that college freshman gain half a pound per week on average. That's about 11 times more weight than the average 17-and 18-year old will gain, and nearly 20 times more than the average weight gain among adults.
  • The American College of Sports Medicine (ACSM) found that both male and female college students eat approximately 500 additional calories between the hours of 8 p.m. and 4 a.m. 
  • Research from Washington University in St. Louis confirms that most college students do gain weight. This research team reported in the Journal of American College Health that about 70% of students gained "a significant amount of weight" between the start of college and the end of their sophomore year.
But the dreaded college weight gain is NOT inevitable. Sure, some young adults are still growing in height, bone structure, and weight. But taking a preventive approach (rather than trying to crash diet or over-exercise when it's too late) is your best bet. Making healthier food choices, getting plenty of sleep, and increasing your daily activity (walking instead of taking the shuttle) will help. But one of the most important things you can do is exercise for at least 30 minutes, most days of the week. Your exercise plan should include three main components:
  1. Cardio (aerobic) exercise burns calories, trains your body to use more fat as fuel, strengthens your heart and lungs and helps relieve stress. Aim for 30-60 minutes, 3-6 days per week.
  2. Strength training helps you maintain and build lean muscle. If you aren't strength training regularly, you'll lose muscle (about half a pound per year) and your metabolism will slow down along with it. Fit in a full body workout (about 8-12 exercises) twice per week.
  3. Stretching, or flexibility training, can help you improve your fitness level in other areas as well as reduce your risk for injury and joint problems later. Stretch after every workout and when you need a relaxing break.
You college recreation center will likely have all the options you need to stay healthy and fit: cardio machines, fitness classes, personal trainers, weights, a pool, an indoor track and more. But on those busy days (or late nights) the gym might not be an option. Here's what you CAN do with little or no money right from the comfort and convenience of your own (little) room.
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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