Get Your 150 Fit Tips

150 Fitness and Wellness Tips

Here are 150 tips to help you aim for 150 minutes of physical activity in a week, and to help you live a healthy lifestyle. See how many you can do in one week:

Join Yoga Club!
Walk to class
Join a specialty class through the ARC
Aim for 7-8 hours of sleep a night
Download “Headspace” app as an easy way to meditate each day
Meet a friend or two at the gym to make sure everyone shows up!
Join an intramural team for a new sport! Try dodgeball to throw it back to the elementary school days!
Walk the grocery store instead of taking the bus
Sign up for a charity 5k race well in advance as motivation to get training
Love to dance? Try a Zumba fitness class!
Fill half of your plate with fruits or veggies at each meal
Aim to drink 8 (or more!) glasses of water every day
Walk by the lake to get downtown - a great way to see Kingston and get some activity too!
Take the stairs in the ARC instead of the elevator - you’re there to workout!
Do some squats or lunges while waiting for food to warm up in the microwave
Do some Stretching Exercises every day after wake up!
Go to a park and use the Children's Playground for a fun workout!
Make a smoothie with seasonal ingredients!
Don’t stand around in the club, let’s dance!
Take a bike to get around instead of the bus!
Download a podcast on a topic you’re interested in and go for a walk for the duration of the podcast. Learn while you get some exercise!
Start your day off with some turmeric powder mixed in a non-dairy milk as a delicious alternative to caffeinated beverages, and enjoy the anti-inflammatory properties of this amazing drink for your health!
Before you go to bed each night, write down 3 goals/ things you are looking forward to the next day to motivate you and give yourself something to wake up to.
If studying using flash cards, bring them to the gym with you and workout while you study!
Treat yourself to a new workout outfit to motivate yourself to exercise, and to help you feel confident!
Drink a glass of water before bed to wake up refreshed in the morning.
Walk downtown to go out to eat or shop instead of taking the bus or driving!
Take 15-30 minutes of “me” time every day to keep yourself centered in the stress of daily life!
Drink a glass of water after every cup of tea or coffee to keep you hydrated and keep your teeth pearly white
When you’re feeling stressed out, put on some sad music or a sad movie, grab a friend, and cry it out. The tears will cleanse all the bad stress hormones and help you refocus for the challenges ahead.
Make hot tea the night before and right before you fall asleep remove the tea bags, when you wake up in the morning you will have delicious cold tea as your first sip of the day.
Download netflix on your phone and binge your favourite show while rocking the stairmaster
Even if it’s 5, 10, 15 minutes any physical activity will do wonders to your body that no physical activity cannot
Celebrate every little achievement! A good grade, you finished an annoying chore, another beautiful day went by.
Set fitness goals and treat yourself when you reach them. Small goals get a nice treat, big goals grab a new pair of shoes!
If you study using cue cards, take a walk with your friend down by the lake and quiz each other!
When finding it hard to drink 8 glasses of water a day, add some lemon to your water bottle for a delicious flavour!
Need a challenge? Come to Sunday free spin classes at the ARC!
Set yourself a goal for every week and work towards it at the gym: run for an extra minute, lift a heavier weight, do another set!
Having trouble finding the time to eat healthy? Try taking one day of the week for meal prepping!
Missing a sport you played in high school? Bring a friend to gym and rent whatever you need with your student card!
Find a song that you and your friends both jam out to, and everytime it plays, just dance!!
If you need a break at the library, go to the staircase and climb all the steps to to the top and all the way to the bottom!
Avoid your phone screen or laptop screen before bed, it will make it easier for you to fall asleep.
If running on the treadmill is getting boring, try doing intervals! (Ex. Walk for 30 seconds and then jog for 1 minute and repeat that 5 times! If that’s too easy, challenge yourself by sprinting instead of jogging!)
Take a brisk walk outside for a study break, the fresh air and the blood flow will wake your brain up!
Change up your exercise routine daily to keep it fun and exciting.
Do 20 jumping jacks right when you get out of bed to wake yourself up.
Avoid sugary drinks and instead add some berries or lemon to your water.
Make healthy decisions at the grocery store, so you are not tempted when you get home.
Take study breaks. Make sure you get up every hour and take a lap around the library.
Meditate and de-stress during exams/ midterms.
Promote getting professors to do standup breaks during long lectures.
Carry snacks with you and do meal prepping on Sundays for the next week.
Plan your workouts ahead of time to use your time more effectively.
Do some stretching while watching TV.
Take advantage of being outside, go for a hike.
Try to get 10,000 daily steps or more.
Get off the bus one stop earlier and walk the rest of the way.
Try Kingston’s drop bike program to explore the city and be active.
Do body weight exercises like squats, pushup, lunges and tricep dips at home for a full body workout.
Commit yourself to something small if you're just starting back at physical activity – walk 15 mins a day.
Walking to class instead of driving or Uber will help you get your recommended 10,000 steps into your day.
Go to the gym with a workout buddy, so you won’t bail on your workout, or your workout buddy.
Get involved in what queens has to offer: join a club, Intramurals, take a free fitness class.
Organize a dance party at your house.
Drink lots of water!
Be flexible with how you are active, add flexibility in your schedule -some days are good or aren't – its ok.
Doing what you genuinely enjoy will help keep you active.
It’s ok to say no to your friends, so you don’t miss your workout.
Explore new ways to be active. You might find something new that you like!
Walk downtown instead of taking the bus.
Do an active study break instead of checking social media on your phone. Walk around or do some pushups.
Snack on some nuts rather than junk.
Dance like no one is watching!
Join an intramurals sports team to meet new friends and stay active.
Go for a walk when making a phone call.
Go skating for free at Springer Market Square during the winter.
If you live in residence try the free yoga classes each week. Ask your Don for details.
Take advantage of the free fitness classes at the ARC
Go for a hike in one of the nearby conservation areas.
Take the stairs to the top floor of the library for a quieter study spot.
Allocate an extra 5-10 minutes to take the longer, scenic route to one class a day.
Wake up and do 10 jumping jacks and stretches to help you wake up and start your day off right.
Go for a jog on Kingston's waterfront trail.
Turn on some music while doing dishes and dance.
Fill up your water bottle only halfway so that you have an excuse to get up and refill it.
If you're feeling overwhelmed, start a journal so you can write down what’s on your mind.
Plan a weekly dinner with a friend or group of friends.
Try colouring to relieve stress.
Swap white rice with brown rice for more fiber.
Sweeten your coffee or tea with honey or maple syrup.
Try swapping pasta noodles for zucchini noodles or squash.
Schedule exercise like an appointment.
Workout in the morning, you are less likely to skip your workout.
Take one day a week for active recovery. Do a yoga class.
Never go more than two days in a row without exercising.
Add lemon or fruit to your water to up your water intake.
Circuit training helps your burn calories and increase muscle.
Don’t expect the weight to come off fast, be realistic.
Interval train: go easy for 3 mins and hard for 1 min, repeat this 4-5X.
Keep an apple or banana in your bag for a quick snack.
It takes a deficit of 3,500 calories to lose one pound.
Elevate your mood and alleviate stress = EXERCISE.
If you want to rev up your metabolism and break through a plateau, ramp up the intensity of your workouts.
Exercise and your diet are married.
Commit to a 5k run to motivate you to train.
Try making overnight oats for a quick and healthy breakfast
Give up soda and juices with lots of sugar.
Fidget, it burns calories.
Buy produce in bulk and split it with your housemates for cheaper meals.
If you have a desk job, consider a standing workstation.
Make a list of bad habits you are willing to give up.
View each day as a clean slate.
Find music that motivates you.
Get enough sleep.
Have a plant-based potluck for your friends to share recipe ideas
Don’t chase perfect, chase perfectly healthy.
Don’t compare yourself to others it only puts you in a negative mindset.
Load up your Pinterest page with healthy recipes.
Eat healthy, not perfect.
Don’t try fads and gimmicks. Seek out an exercise professional, like a personal trainer to help guide you.
Eat small, frequent meals to keep your energy levels up throughout the day.
Don’t DIET. Reverse the letters in the word and EDIT what you eat.
Make a list of positive affirmations that work for you.
Thoughts are powerful; pay attention to yours.
The bigger your splurge, the bigger your workout.
Eat foods that are closest to their natural state as possible.
Watch your portions sizes.
Put yourself first.
Ditch excuses. Excuses won’t lead to results.
Shop the perimeter of your grocery store. Foods tend to be the healthiest and not packaged or processed.
Swap a bad decision with a good one.
Keep a food journal on paper, online or with an app.
Aim to eat five servings of fruits and veggies daily.
Make sure you have goals – write them down.
Reduce the amount of processed and packaged foods you consume
Don’t overdo it on cocktails. Don’t drink your calories.
Make a list of what you are grateful for.
Don’t go to parties hungry.
Meditate.
Cook at home more.
Take pride in your accomplishments.
If you get in a habit of thinking thankfully throughout the day, you will feel happier.
Go social. Announce your fitness goals on social media you will be surprised the amount of support and motivation you will receive.
Positive self-talk can boost your motivation.
Pair cardio with weight resistance for fast results.
Start doing anything. Just make sure you like it.
Set small, attainable goals you can reach along the way.
Have fun!

MORE TIPS

Quick Health Tips

Getting Started
1.     Before you start, come up with some realistic and healthy fitness goals
2.     Start with workouts a few times a week
3.     Schedule it into your calendar
4.     Already paying for the ARC membership? Think of going to the gym as not wasting money
5.     Try an intramural or club sport! There are plenty of drop-in sports as well
6.     Take as many classes offered by the ARC
7.     Keep challenging yourself in your workouts
8.     Find a friend to go the gym with to keep you motivated

Fitness Tips

Exercise

Join an intramural team. Queen's offers many intramural sports such as volleyball, soccer, and basketball.
Head to the ARC. The ARC has many facilities such as gymnasiums, swimming pool, and squash courts, and equipment such as treadmills, weights, and ellipticals.
Play some pick-up sports. The gyms are open for drop-ins for sports such as volleyball, basketball, and badminton.
Join fitness classes. The ARC offers many fitness classes throughout the year, so why not try them out?
Take a stroll downtown. Walking for even just 15 minutes a day is enough to extend life expectancy.
Grab a friend to hit the gym. Working out with a friend will not only be more fun, but they can also motivate you and keep you accountable. Two is better than one!
Incorporate different types of exercises in your routine. Strength training, cardio, and stretching exercises can make your work out more well-rounded.
Go skating by city hall or in Victoria Park.

Diet

Eat breakfast. Eating a healthy breakfast can help you concentrate throughout the day.
Keep healthy snacks around. Carry fruits and nuts around with you.
Never skip a meal. Squeeze in just a few minutes between classes to grab a salad or wrap!
Drink water. Drinking water can help boost concentration and keep you from overeating.
Portion your foods right. Avoid eating too much of even the healthiest foods. http://www.healthycanadians.gc.ca/eating-nutrition/healthy-eating-saine-alimentation/tips-conseils/interactive-tools-outils-interactifs/eat-well-bien-manger-eng.php?_ga=2.68708177.1105246667.1500263791-808308305.1500263791
Limit junk food. While they are super delicious, they do have lots of excess sodium and oil. Or choose alternatives with less fats and sugars.
Eat more fruits and vegetables. Delicious, full of minerals and nutrients, so why not?
Eat a balanced meal. Carbohydrates, protein, and fat, you got them?
Studying until late or after a night out and craving pizza? Try substituting the pepperoni on your pizza with vegetable toppings!
Don't fight stress by eating. Eating won't help your stress go away. Instead, go for a walk or a jog!
Limit sugary and caffeinated drinks. Beverages contain lots of sugar and may have a detrimental effect on your health.
Snack! It can be a great way to keep your appetite in check throughout the day, but make sure to have healthy snacks like vegetables, nuts, and fruits.
Get better at cooking! Not only will it save you money but knowing how to cook will encourage you to prevent eating out, processed meals, and ensure you have a healthy diet. Queen’s Healthy Cooking Club is a great resource to learn how to cook healthy meals.
Balance your alcohol intake if you decide to drink! Alcohol has lots of empty calories and ultimately has no nutritious benefits.
Avoid multitasking while you eat. The more distracted you are, the more you tend to eat! Be more mindful and set aside time for your meals

Sleep and Mental Health

Aim for a good night’s rest. 6-8 hours of sleep can prevent you from slowing down metabolism and an imbalance of hormones.
Manage your stress. University is a very stressful time! There’s many ways to reduce your stress such as getting physical activity
Make time for yourself! Do some leisure reading, watch Netflix and chill, do whatever makes you happy.
Stay connected with your friends and family from back home.
Get help when you need it. The Peer Support Center and Mental Health Services can help!
Volunteer in Queens or in the Kingston community. Often, volunteering can give you a sense of satisfaction from helping others.
Get involved on campus. Meet new friends in different clubs.
Don't take on too much.
Find a way to get organized and time manage such as using an agenda and schedule in your sleep and work outs.

https://www.buzzfeed.com/carolinekee/lift-those-textbooks?utm_term=.ap5XWG0qo#.qoBD8q3JZ

These tips may seem redundant or common sense but they are listed as a reminder of various minor to major changes we can work on or incorporate into our daily routine to achieve a more balanced life style, especially as a student!