Students blog

When it comes to our well-being and health, we were encouraged with vague statements such as “Get a good night's rest!”, “Eat healthy”, or “Make sure to exercise”. Often these conversations can be too generic, as they fail to encapsulate problems such as why someone may not exercise or why someone cannot sleep.

Studies show that nearly 50% of people abandon their gym membership within the first six months. Why? Because getting started can be intimidating. Here are some tips for overcoming common obstacles found in individuals who want to exercise. Before I begin, I want to clarify that every individual is subject to their own impediment. As much as you think the gym influencer on Instagram is perfect, they are not. There is a high chance they have had their own exercise block before.

A frequent problem I notice with people who want to start going to the gym is anxiety or “gymtimidation.” People fear what other gym-goers might think and are scared to be seen doing what others might perceive as “low-weight” or “low-intensity” workouts. I assure you that most gym enthusiasts are happy to see you taking time to better your life; others are just tunnel visioned on their workout. Nobody is going to degrade you for trying. Not to mention, that the whole concept of a gym routine is not an overnight process. It may be easier to take it slow by starting with things you are familiar with such as walking on a treadmill or a stair master. After a week or two you may progress onto running or weightlifting. All in all, the gym is individualized/tailored to your needs, take your time getting accustomed to it.

Another issue is conflicting schedules and a sense of laziness. Sometimes we just want to “take today off and rest”, which becomes multiple days. One way to combat this is finding a gym partner. Having a gym partner is one of the best drivers for the gym because you both can hold each other accountable, comfort, and compete with one another safely. This can also help with the previous issue of being anxious. Another way to combat laziness is the 3-2-1 method. This method just consists of counting down to the number one. Once you reach it, it is time to jump to action and prepare yourself for the task at hand! The more consistent you are with going to the gym the sooner it becomes a regular routine. Regarding schedule conflict, it is important to remember the gym does not have to be a 2-hour session. All it takes is 30 minutes of aerobic exercise, five days a week to meet the cardiovascular exercise recommendation. During that time, you can listen to music, watch shows, or talk to friends, and before you know it 30 minutes have flown by.

One of the biggest concerns of those beginning to exercise is the “how to”. The answer to this question starts with the question “What is your goal?” If you are like me and want to build muscle mass, then you should try out progressive overload. In short terms, progressive overload involves high-intensity weightlifting, with fewer reps and more weight to emphasize reaching hypertrophy. On the other hand, individuals who seek to lose weight must make sure that they are on a calorie deficit, a process in which you consume fewer calories than the amount required to fuel your body's essential functions and daily activities. If you maintain this deficit, you will lose weight. To attain extremely healthy weight loss, make sure you are getting adequate amounts of carbs, proteins, and fats (determined based on your demographics). Finally, if you are seeking to just stay healthy you should follow ACSM’s guidelines on frequency, intensity, time, and the type of exercise you should do weekly.

Overall, the best way to get into the gym is to get comfortable with being uncomfortable. Everything about the gym is going to be different from what you are used to. Your body will hurt from soreness, your heart will race to provide oxygen and blood throughout your body, you will sweat to cool off, and you will be in an environment that is new to you. All it takes is for you to dedicate yourself to the process of adaptation. Do not forget to do your research and practice proper form. Good luck with your exercise endeavors!

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The college experience is often described as living life to the fullest but it does have its ups and downs. No matter what your major is, you will face some obstacles and find yourself less motivated and productive at times. In order to raise spirits, some students indulge in their favorite hobbies, and others may sleep, but for those who are not sure what to do to stay productive, here are four possible solutions!

Plan ahead

As cliche as it sounds, planning is a strong foundation for remaining productive and motivated. Often, before I go to sleep or right after I wake up, I take a few minutes to plan out the things I wish to accomplish for the day ahead. As you follow your self-made agenda, you will notice how satisfying it is to complete each task. At the end of the day when you realize all the things you have completed you will feel more accomplished and ready for the next day! Remember, it is important to plan some time for yourself as well.

Consider your future

One of the biggest reasons we attend college is to mold our future for the better. Constantly remind yourself of your ambitions and of what awaits at the finish line. For some individuals, it may be a certain career, while for others it may be a certain lifestyle. Just continue to remind yourself why you want your future to look like this! If you are finding it hard to imagine what the finish line looks like for you, ask yourself some of these questions:

1. When pondering on a future home, what does it look like? Any unique rooms that you do not have in your family's house now?

2. What does your work situation look like? Are you remote?

3. Do you want to have the ability to give back?

4. Will you develop new hobbies or continue your current hobbies?

5. Do you wish to travel or try new things?

After you consider these few questions, I want you to ask yourself how you will attain them. Constantly reminding yourself of this vision will serve as a liaison between your current status to your future one. Remind yourself of the steps you need to take to reach your destination!

Get adequate sleep

Sleeping is one of the biggest factors for being motivated and productive. Failing to get adequate sleep can increase laziness which can indubitably lead to you skipping class or assignments. A lack of sleep can impair your brain's ability to think and process information, which are key factors for your time in school. With adequate sleep, you will undoubtedly feel more refreshed and energized to get your day started leading to more productivity!

Surround yourself with a strong community

One of my biggest factors for staying motivated and productive is my circle of friends. It is very important to keep like-minded individuals around you. If your friends are driven and goal-oriented, you will find that their accomplishments motivate you. It is important to try and make sure that you push your friends to do their best and vice versa. Overall, do not spend time around people who only influence you in recreational ways because there are times when work comes first!

Most importantly, staying motivated and productive starts with you. You must try your best to facilitate yourself. The world is yours for the taking, just make sure to have a strong will to do so!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!