Question: I'm heading off to school in the fall and am going to be living on my own for the first time. One thing I'm a bit anxious about is weight gain because I keep hearing about the "freshman 15". Is it true that I'll automatically end up two sizes bigger after my first year?

Answer:

The "freshman 15" has become a catch-phrase for the weight gain that SOME students experience during their first year of school. It is very common but it's certainly not inevitable!

First, you want to identify WHY it happens. It's actually quite understandable when you look at the change in lifestyle when you head off on your own for the first time.

Your eating habits change. This may be the first time you're entirely on your own with eating habits without anyone else making sure the fridge is full and all food groups are accounted for. Lack of routine and an abundance of less-than-healthy temptations can make it a real challenge to keep calories in check.

Activity often decreases. The increase in screen time and decrease in activity is a challenge throughout school. Once you add the stress and time demands of school with living on your own, it can become even more challenging to include recreation and activity into the mix. That increased time pouring over a computer and notes can also increase strain in the back and tightness through shoulders and chest – these imbalances can cause fatigue and make you more susceptible to injuries.

Stress definitely increases. The stress of independence, school and deadlines can end up impacting your weight in a few ways – increasing fatigue, promoting stress-induced eating, decreasing sleep and reducing metabolism.

Question: Should I really worry about it, or is it more of a temporary issue?

Answer:

Although we never like to have people obsess over numbers and weight, you do want to be aware of how the change in lifestyle may be impacting your overall health and your ability to maintain a healthy weight. I always encourage students to maintain some kind of exercise or activity at school for both health and balance:

Health. Although you can help maintain your resting metabolic rate (the rate at which you burn calories daily) through regular exercise, that rate can start to decrease by 2-3 per cent every year after the age of 20. A few pounds a year doesn't feel like much at the time, but after a few years that starts to add up. And, I can guarantee you that most people over the age of 30, 40 and 50 will also agree that managing your weight doesn't get any easier as you age! Aside from being frustrating, that additional weight can end up increasing fatigue and your risk of other chronic health issues including diabetes and heart disease.

Balance. When school can end up increasing stress, exercise can be a positive outlet, increase endorphins and may even inspire creativity. Exercise and recreational activity can also help provide balance. Life on campus can also get hectic with lots of temptations with fast food and late nights. If you're involved in some kind of activity (intramurals, sports or recreation) your school, social and physical time is likely to be more balanced.

Question: So what can I do to avoid this "freshman 15" on a student schedule and budget?

Answer:

The right combination and solution will be unique to everyone's schedule, personal preferences and personality, but here are some ideas you can include in your recipe for success:

Manage stress

• Manage workload and avoid last-minute cramming
• Sleep – sleep deprivation can have numerous negative health impacts INCLUDING reducing your metabolism
• Find positive social options and balance– moving to an new area is always filled with new opportunities - good and not-so-good; avoid drowning in text books and get out for some balance and interaction

Get moving, get active!

• Join the gym – many schools have great fitness and recreational facilities
• Get involved with intramurals – great activity, fun as well as a great way to meet people
• Source out student rates – if your school doesn't have a gym, check around to local gyms as many offer student rates and short-term memberships
• Try new activities – this is the perfect opportunity to step out of your comfort zone and into something new
• Take 5! – one of the main causes of repetitive strain is sustained awkward postures – hunched over books, computer, etc; take a break once every hour – even a few minutes moving or stretching can dramatically reduce stress, strain and risk of injury
• Start small with your routine – 5-10 minutes here and there might be more manageable in your school routine and could end up leading to more once you get started
• Keep it simple – keep it easy, low tech and low cost…walk, jog, calisthenics, squash with friends, biking, hike local trails,
• Make it fun – try new activities, find out what's free – just for kicks, try group and social activities, intramurals make it easy
• Be a positive influence on others – very often you can get drawn away from healthy options, enjoy, but balance it out by suggesting some fun and fit activities
• Hit the stadium stairs – one of my favourite workouts, it's free and an amazing challenge; walk or run, it's better than a stairclimber at the club and will make you end up feeling like Rocky!
•  DIY boot camp – campuses typically have great spaces with benches, stairs and grassy areas that are perfect for an outdoor boot camp; there is so much information on the web and youtube along with DVD's (just be cautious of the credibility of the information or expert)
• Get a group together – there's safety and fun in numbers! If you have more friends on the fitness wagon, it's a safer bet that you'll end up with a workout buddy as opposed to someone bailing on you

Whenever you're making changes in your life, it's a great opportunity to try new things and to re-prioritize your time and goals. Recreation, sports and activities are all wonderful ways to add balance and to meet people which will end up being one of the things you cherish most about your school years. Good health, good people – sounds like words to live by and perhaps a good toast!

Try out the "Dorm Room Circuit" we've posted. It's a total body workout that only requires 10-20 minutes of your time and a couple of washcloths. For additional ideas and workouts, visit www.libbynorris.com.