physical fitness

physical fitness

Physical fitness is all about listening to and caring for your body for optimal health and function. Taking care of your physical body will help you get through the stress that comes with college.

Check in with your physical fitness

1.Do you eat foods you enjoy, stay hydrated throughout the day, and listen to your hunger pangs?

2.Are you able to keep a consistent sleep schedule and get 7 hours of sleep/night?

3.Do you move your body every day?

4.Are you practicing safe sex using condoms and contraception?

5.Are you choosing alcohol, nicotine, other drugs that align with your values?

6.Do you have a habit of washing your hands regularly to prevent colds and flu?

Wine

1.Not everyone drinks at UNH.

2.Most students who choose to drink, drink in a less risky way (drinking in a way that minimizes negative consequences).

3.The choice not to drink is always a low-risk choice. Even if you want to drink one day, you can choose not to drink the next.

4.It's okay to say "no."

5.Eat food before drinking and while eating. Food slows the absorption of alcohol.

6.Always know what you are drinking. Don't leave your drink unattended; Make or drink your own drink.

6.Know what an ideal drink is. Generally, a standard drink is 12 ozs. beer, 5 ozs. of wine or 1.5 ozs. 80 proof liquor.

7.If you are tired, sick or upset, alcohol may affect you more than usual.

8.Spread the drink over time to give your body a chance to catch up. The body can metabolize about 1 drink per hour.

9.Do not mix alcohol with over-the-counter drugs, prescription or illegal drugs.

10.Follow campus, local and state rules and laws.

11.Know your limits, and stick to them!

 

Flu prevention

1.Avoid close contact as much as possible, avoid close contact with sick people.

2.If you are sick, keep your distance from others to prevent them from getting sick too.

3.Stay home if you are sick. You should not go to class, work or participate in social activities. Avoiding public places will help prevent others from catching your illness.

4.Cover your mouth and nose with a tissue when you cough or sneeze or cough into your elbow or shoulder. And don't forget to dispose of your tissues properly!

5.Wash your hands often with soap and water to protect yourself from germs/viruses. You can pick them up by shaking hands, door knobs, phones, computers, etc.

6.Do not share towels, eating utensils, toothbrushes, drinking glasses, or other items that can spread germs. Even if someone isn't sick at the time of sharing, they can still be contagious for the flu or a cold that can turn into symptoms the next day.

7.Germs are often spread when a person touches something contaminated and then touches their eyes, nose or mouth.

8.Take care of yourself by eating healthy and getting enough sleep.

Prevention of illness

1.Go for recommended check-ups (physical, eye and dental).

2.Be a partner in your health with your health care provider - share symptoms and health information, ask questions, make sure you understand, and participate in decision-making about care recommendations.

3.Perform a monthly breast and/or testicular examination.

4.Listen to your body and respond appropriately and learn to recognize early signs of illness.

5.Stop using your tobacco products and protect yourself from secondhand smoke.

6.Use any prescription or non-prescription medicine only as recommended and do not share with others.

7.Watch your exposure to the sun. Wear sunscreen. Avoid tanning booths.

8.Use seat belts and helmets and encourage others to do the same.

9.Be aware of health issues and ways to prevent illness and injury.

 

nutrition

1.Eat a rainbow of fruits and vegetables at every meal or snack

2.Start the day with a nutritious breakfast containing grains, protein, calcium and fruits or vegetables.

3.Relax and enjoy your meal. Give yourself time to enjoy the joy of eating.

Eat slowly and mindfully. Pay attention to the taste, texture, flavor and appearance of the food.

4.Accept and love your body and what it does for you. Allow only positive thoughts and comments about your body.

5.Stock your backpack and dorm room with healthy snacks: yogurt, fruit, energy bars, trail mix, or cheese.

6.Stay hydrated to feel better and perform better.

7.Eat 3 meals and snacks to keep yourself energized and avoid extreme hunger.

8.Respond to hunger and fullness signals. They guide your portion control.

9.Eat an array of foods from different sources to ensure a balanced intake of nutrients.

10.Include at least three calcium-rich foods daily: dairy products, nuts, green vegetables, tofu, beans, and fortified cereals. And don't forget to focus on fiber: fruits, vegetables, whole grains, beans, nuts and seeds.

11.College students often consume vitamins A and C in orange, red, and yellow fruits and vegetables.

12.Fish, walnuts, soy products, and fortified foods such as cereals and eggs contain essential fatty acids for the heart, brain, and immune system.

13.In New Hampshire, vitamin D is only produced in the skin from April to October. A few foods contain vitamin D: fortified milk, margarine, butter, cheese, juice, and breakfast cereals. Fish naturally contains vitamin D (salmon, tuna).

14.The most absorbable sources of iron come from animal sources: meat, fish and poultry.

Vegetarians can get iron from nuts, seeds, beans, enriched bread and cereal products, green leafy vegetables, raisins, dates and molasses.

 

Body movements

1.There are countless health benefits to exercising your body!

2.Being active helps maintain healthy bones, muscles and joints.

3.Physical activity reduces the risk of certain health problems such as heart disease, stroke, diabetes and high blood pressure.

4.Exercise helps reduce feelings of anxiety and depression, helps prevent and manage stress, and promotes emotional well-being.

5.Adults should aim to be moderately physically active for at least 2.5 hours per week (about 30 minutes 5 days/week).

6.Participate in activities that strengthen muscles and bones at least 3 days a week.

7.Be sure to include stretching/flexibility activities to keep muscles and joints healthy and reduce the risk of injury.

8.Shake! Vary your activities to reduce boredom and keep your body guessing.

9.No trouble, no gain is a myth! Do activities/movements you enjoy (dancing, bowling, basketball, yoga, weights, walking, biking, etc.). The key is to develop healthy lifestyle activities and habits.

 

sexual health

About the expression of body, mind and spirit

It means that we see our sexuality as a healthy and normal aspect of who we are

How we express our feelings to ourselves and others

Includes our ideas, values ​​and beliefs about sexual pleasure and how we express them to ourselves and others

It means honoring your sexual, emotional and sensual attraction to others, whether they are same-sex or opposite-sex attractions

Celebrating your own body, mind and soul through self-pleasure (masturbation).

Respecting your own personal and sexual boundaries (not having sex with someone just because they ask you to have sex with them) as well as the personal and sexual boundaries of others (respecting their decision not to have sex with you).

About using protection against sexually transmitted infections (STIs) and pregnancy (condoms, dental dams, contraception)

It means understanding your own erotic and sexual desires (what you want from sex) and communicating those desires to your partner.

About understanding yourself as a gendered person – what makes you tick as a woman, man or transgender person

Know that it's okay to decide not to have sex.

sleep

College students need 8-10 hours of sleep per night.

Regular and adequate sleep helps your body and mind rest and repair.

Protects you from illness and helps in weight control.

Allows you to be more productive and creative.

Maintains mental health and enhances ability to retain and process information and solve problems.

Say "no" to "all night". Sleeping before a test or project will help more than staying up all night.

Sleep helps you remember what you study.

Alcohol and caffeine, including energy drinks, can interfere with your sleep cycle, so avoid/limit consumption.

Create a sleeping space that is inviting, peaceful, dark and quiet.

Do not exercise, work or study until you go to bed. Take time to relax.

Limit the activities you do in bed so that your body recognizes it as a place to rest and relax.

Do not take sleeping pills unless prescribed.

Naps are fine if they aren't your primary way of sleeping. Limit the length so they don't interfere with your ability to sleep at night.

 

stress

Stress is the physical, mental and emotional response to change.

Stress can be beneficial when it serves as positive motivation, such as when writing a paper or playing a sport.

Too much negative stress can be a key factor in half of all illnesses.

Your stress level affects your immune and nervous systems, heart, metabolism and hormones.

Stress can occur at any time, but the college years bring many new and challenging stressors including: academics, roommates, finances, social life, and intimate relationships.

Common symptoms of stress include: eating problems, sleeping problems, decision making problems, procrastination, anger, crying often, frequent illnesses and substance abuse.

Quick stress relievers: exercise, spending time with friends, a good scream/cry.

Take time for yourself. Make self-care a priority. Find time to relax every day, if only for a moment or two.

Stress is a normal part of life. Learning how to manage stress means knowing what stresses you out, expressing your feelings, taking care of your body, and not being afraid to ask for help.

Organization can help reduce stress. Create to-do lists and prioritize your tasks. Tackle one thing at a time.

Learning to say "no" is an important part of reducing stress. Know and accept your limits.

Practice self-love. Self-esteem is important for stress management. Reinforce positivity by surrounding yourself with positive people.