Savanna Cowles  |  Contributing Writer

At the start of a new year and the spring semester, many find themselves making resolutions and goals to live better lifestyles. However, many also have experienced that once the school grind gets going, it’s easy to fall short and give up on newly acquired healthy habits.

As college students, it’s important to implement healthy habits for life, not just for the week. Fortunately, there are fitness and nutrition experts available to give helpful tips for living healthier, happier lives.

“Keep it simple, which means walk, get up and do something. We all know how to walk, so start with that,” says Diana Rudulph, a certified personal trainer and assistant professor in the Physical Education Department at APU.

Another helpful tip Rudulph suggests is to plan time every hour during your regular schedule to get up and move around, anything from squats, lunges or simply getting some fresh air. Movement allows the blood to flow and oxygen to circulate better in the brain, improving focus, clear thinking and energy levels all day.

“Do something enjoyable; go dancing, hiking, go back to what you liked to do as a kid, like jump rope. It’s cheap and you’ll work up a sweat,” says Rudulph.

Another great way to stick to a workout routine is to sign up for a fitness class or a 5k that sounds fun, like a color run. Not only may it be enjoyable, but it will keep you accountable because of the paid registration fee.

Another tool for accountability is to find a workout partner. Friends who support your healthy habits help you stay on track and be consistent.

“Having a workout buddy is beneficial because you can motivate each other and push each other, even when you may not want to work out,” said Lydia Mattern, a senior sociology major and certified personal trainer.

According to a study by Oregon State University, out of nearly 600 students, the majority were not getting their full daily or weekly serving of fruits and vegetables.

Eating healthy on campus can be hard with the cafeteria food that so many students choose to eat, as that keeps options fairly limited. If campus meals are the only option, find ways to make them healthier by adding fruits and vegetables to those plates.

“Make sure to always have a fruit or vegetable with each meal,” Mattern says. “Before you start trying to eliminate every bad thing from your diet, begin by adding more healthy options to your diet.”

One important factor to remember is implementing a “cheat day” during the week. Eating healthy doesn’t mean one can never eat any sweets or fast food, so long as it’s not a daily habit.

Rudulph recommends planning snacks ahead of time to help avoid eating all-too-convenient cookies or candy bars. Having snacks ready to go assists someone who is always on the go.

“Eat a rainbow,” says Rudulph, meaning to fill your plate with colorful, healthy foods. “Eat less fake food and more real food.”

In the midst of being healthy and creating new habits, staying motivated is the biggest challenge of all.

“I am big advocate for setting goals. Once you start checking off little goals for yourself, it motivates you to keep going and start setting more complex goals,” Rudulph says.

When it comes to goal-setting, be realistic; don’t set impossible goals that may never be achieved, such as never eating ice cream. Far-fetched ones are doomed from the start and cause people to give up more quickly.

Rudulph explains SMART fitness goals as “specific, measurable, attainable, realistic and timely.” Creating SMART goals will make staying motivated easier.

“It’s your body; it’s this gift that God has given us to live through. One of the ways I believe we can thank God for our health and be stewards of it is to take care of it,” Rudulph says. “Taking good care of your health should be motivation enough.”

Besides exercise and diet, sleep is a crucial element to living a healthier life. In college, most students are not getting enough sleep. Experts suggest at least 7-8 hours of sleep a night in order to function fully.

Busy schedules can cut into sleep time and cause lack of energy and brain power. For those days when sleeping eight hours is just not possible, take a nap to get through the rest of the day.

Adapting to healthy habits can be challenging, but will be even more so if you put off making positive changes year after year. So start now, and start strong!

“Don’t give up and keep striving to live a healthy lifestyle and before you know it, it will become a part of your daily living,” says Mattern.