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We’ve all been there: You have every intention of going for a run or working out at the end of the day, but once you’re home, snacks on the couch sound a lot more appealing than sprints on the field. With homework, extracurriculars, chores, and a social life, it’s tough to fit in physical activity. The benefits of routine exercise are worth the effort, though.

Some of the immediate perks include:

  • Stress relief
  • A sharper mind
  • Pride in your accomplishment
  • Increased energy
  • A more positive body image

Once you figure out your why, you can tackle the trickier part: the how.

Physical activity may lead to better grades and a longer life

Got a major assignment deadline or exam approaching? It may sound counterintuitive when your schedule is already packed, but breaking up a study session to fit in some movement could actually make you more efficient.

“Exercise helps clear your head and makes it easier to sit and stay focused mentally,” says Dr. Laura Offutt, creator of Real Talk with Dr. Offutt, an interactive health website for young people. “Choose whatever activity you love. It doesn’t have to be training for a triathlon or an hours-long workout. It can be going for a walk, playing Dance Central, or shooting hoops.”

Some studies have even shown a link between exercise and better grades. “We [Michigan State University] did a study looking at rec sports and GPA,” says Dr. Todd Buckingham, lead exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids. “The research indicated that students with gym memberships stayed in school 3.5 percent longer and had an average GPA 0.13 points higher than those who didn’t. One of the reasons that exercise boosts mental performance is that it stimulates the brain—specifically brain derived neurotrophic factor (BDNF), which plays a role in memory.”

happy academic girl | motivation to workout

You’ll also be setting yourself up for some solid long-term benefits, including:

  • Lower risk of chronic disease
  • Longer-term mobility
  • Weight management
  • Potential to live longer

Source: US National Library of Medicine

What motivates students to exercise?

In a recent CampusWell survey, more than 30 percent of respondents said they get motivated by calling a friend to join them for their workout. Another 25 percent find motivation through rewards (e.g., a post-workout smoothie).

Thomas E., a fourth-year student at Roanoke College in Salem, Virginia, finds motivation by thinking of exercise as “an opportunity to take a mental break and enjoy some endorphins and music.”

“Apps [like StepBet and SweatCoin] that send messages of support and challenges to complete” are helpful for Erika T., a graduate student at A. T. Still University in Kirksville, Missouri.

“The feeling of accomplishment after completing a tough workout or finishing a race” is what motivates Jessica D., a third-year student at the Colorado School of Mines in Golden, Colorado.

Try these research-backed ways to find the drive you need to stay active.

1. Think short term

Ask yourself this: How will physical activity help me right now?

WhyWhy:Think short term

The immediate benefits of physical activity are more motivating than the distant benefits, behavioral scientists say. Focus on that amazing feeling of accomplishment you’ll have after you crush your workout and cross exercise off today’s to-do list.

“Exercise is a great way to calm the mind and body. Try yoga, swimming, or taking the dog for a walk to distract yourself from obsessive thinking,” says Dawn O’Connor, a director at Think Productive in Calgary, Canada. “I find the simple act of taking off my shoes and setting up for a yoga session helps to reset my brain so that I can come back to work with greater focus.”

In the same CampusWell survey, respondents who are physically active said they noticed an increase in productivity (65 percent), more energy (59 percent), and better focus while studying (41 percent).

2. Enlist a buddy

Find a friend you can get active with and keep each other accountable (you’re more likely to stick to the plan when someone else is joining you). 

happy guys ready to workout | motivation to workout

WhyWhy:Enlist a buddy

A workout feels way more fun when you can socialize at the same time. Plus, having a partner can make you more comfortable trying something new, like a sport, running path, or class (think karate, acrobatics, yoga, or dance) you’ve been wanting to try. 

3. Prep your playlist

You know that song that makes you want to move every time it comes on the radio? Harness its catchy tune to get revved up. You can also try searching for workout playlists on Apple Music or Spotify.

WhyWhy:Prep your playlist

Research shows that music not only has the power to make you enjoy your workout more, but it can even increase your physical capacity and energy when compared to listening to a podcast or nothing at all.

4. Make it manageable

If you’re new to physical activity (or just getting back into the habit), start small with workouts that don’t feel overwhelming.

WhyWhy:Make it manageable

You’re most likely to reach your goals if they’re realistic. Try a short video workout or a hike with a friend. Once you’ve accomplished a couple weeks of routine exercise, you may be feeling confident and want to amp it up to longer, harder workouts.

5. ...And make it a priority

Don’t try to wait until you have a moment of free time to schedule in physical activity. Put it on your agenda and treat it like any other important task or appointment. 

WhyWhy:And make it a priority

“If you are going to ‘fit it in,’ something else will almost always take precedence (a phone call, a snack, a social media distraction),” says Dr. Eddie O’Connor, a professional speaker and sport psychologist in Grand Rapids, Michigan. “Put down time for exercise in your schedule and protect it. [A workout] class on Monday and Friday at 4:30, for example, and then schedule other things around that.”

6. Sneak fitness into your day

To keep your body and brain active, sneak a few sets of moves into your everyday comings and goings on campus. 

friends on a hike | motivation to workoutWhyWhy:Sneak fitness into your day

If you’re wiped at the end of the day or your evening schedule is full, this might be the best hack for you. Start by swapping drives for walks wherever possible (e.g., going for lunch, or even to and from class). You can even throw in some strength training by hijacking a staircase for a quick glutes-and-quads workout. Try these ultra-efficient moves suggested by Eliza Shirazi, certified personal trainer in Boston, Massachusetts.

JUMP SQUAT

  • Stand facing the staircase with feet hip-width apart, arms relaxed.
  • Slightly bend your knees, then jump onto the first step as you lower into a squat. Your arms will naturally swing.
  • Find your balance. Then, from your low squat, jump onto the next step.
  • Try for eight steps.

STEP KICK

  • Stand facing the staircase with feet hip-width apart, arms relaxed.
  • Step your right foot onto the step. Lift your left leg behind you, keeping your hips squared and your foot flexed.
  • Step your left foot onto the next step, lifting your right leg behind you.
  • Do this all the way up your staircase.

If you use a wheelchair, check out the MS Society’s collection of seated exercise videos for anyone using a wheelchair, some of which require no equipment at all.

Here’s how students are fitting in fitness.

“YouTube helps me to get a workout in without going to the gym,” says Pia M., a third-year student at the College of New Jersey in Ewing. “Also, walking to my classes from my off-campus home helps me get some steps in.”

“Try 5–10 squats when bored or during a study break. It will wake you up, and it works some of the biggest muscles in your body to kick up your metabolism,” says Brittany L., a fourth-year student at Chadron State College in Chadron, Nebraska. “You’ll be surprised how many you can do.”

“I bike to class instead of driving. It saves time and money, and lets you enjoy the outdoors for a little every day,” says James A., another third-year student at the College of New Jersey.

For more ways to stay active on campus without going near the gym, see the FitnessU video demos on CampusWell.

GET HELP OR FIND OUT MORE

24 awesome group workouts that don’t feel like exercise: Greatist

Get motivated to exercise when you’re off track: VeryWellFit

Need exercise motivation? 11 tricks you haven’t tried: The Healthy

The biggest mental and physical benefits of working out: Shape

5 of the best exercises you can ever do: Harvard Health

8 ways to get fit and be social: American Council on Exercise

The 51 best workout songs: TimeOut


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Article sources

Todd Buckingham, PhD, lead exercise physiologist at the Mary Free Bed Sports Rehabilitation Performance Lab in Grand Rapids, Michigan.

Eddie O’Connor, PhD, author of The Psychology of Performance: How to Be Your Best in Life, professional speaker, and sport psychologist in Grand Rapids, Michigan.

Laura Offutt, MD, adolescent health advocate, founder of Teen/Adolescent Health Week and Real Talk with Dr. Offutt, Wayne, Pennsylvania.

Michelle Segar, PhD, MHP, director, Sport, Health, and Activity Research and Policy Center at the University of Michigan and author of No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness, Ann Arbor, Michigan.

Eliza Shirazi, certified personal trainer (Aerobics and Fitness Association of America), Boston, Massachusetts.

Xiaomeng Xu, PhD, associate professor of experimental psychology, Idaho State University.

Fred Zimmerman, PhD, co-director at the Center for Health Advancement, University of California Los Angeles.

Anxiety and Depression Association of America. (n.d.). Exercise for stress and anxiety. Retrieved from http://www.adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

Bigliassi, M., Karageorghis, C. I., Hoy, G. K., & Layne, G. S. (2018, February 3). “The Way You Make Me Feel”: Psychological and cerebral responses to music during real-life physical activity. Psychology of Sport and Exercise, 41, 211–217. https://doi.org/10.1016/j.psychsport.2018.01.010

Centers for Disease Control and Prevention. (2015, May 19). Adolescent and school health: Physical activity facts. Retrieved from http://www.cdc.gov/healthyyouth/physicalactivity/facts.htm

Harvard Health Publications. (2013, May). Regular exercise releases brain chemicals key for memory, concentration, and mental sharpness. Harvard Men’s Health Watch. Retrieved from http://www.health.harvard.edu/press_releases/regular-exercise-releases-brain-chemicals-key-for-memory-concentration-and-mental-sharpness

Michellesegar.com. (n.d.). Sustainable behavior change for organizations, professionals, and app developers. Retrieved from http://michellesegar.com/organizations/

Michigan State University. (2019, May 10). Can recreational sports really make you a better student? ScienceDaily. Retrieved from www.sciencedaily.com/releases/2019/05/190510124417.htm

CampusWell survey, December 2019.

US National Library of Medicine’s Medline Plus. (2019, October 4). Benefits of exercise. Retrieved from https://medlineplus.gov/benefitsofexercise.html

Zimmerman, F. J. (2009). Using behavioral economics to promote physical activity. Preventive Medicine, 49(4), 289–291.

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