Sneak small amounts of activity into daily routine for adequate exercise

As a college student, you probably have lots of reasons for not exercising: classes, studying, social events, lack of money, fatigue.

But with a little creative planning, you'll be surprised how easy it is to fit activity into your day and your budget.

How much activity do you need? The newest guidelines call for 60 to 90 minutes most days of the week. That may sound like a lot, but activity can be accumulated throughout the day a few minutes at a time. For instance, walking to and from class counts as activity if you move quickly. Add that to some time on a treadmill and you're well on your way to fulfilling your daily requirement.

Try some of these ideas for adding a bit more activity to your day.

On your own

Walk, roller-blade or bike to class and other events, like movies and shopping.

Cut back on your TV time by 10 percent, and use that time to move.

Take a three-minute walk around your building and enter through the back instead of the front. These extra steps can add up.

Take the stairs instead of the elevator.

Read or study while you ride a stationary bike. It accomplishes two tasks at one time.

Tape your professor's lecture, then replay it on a portable tape player while you take a walk.

Do sit-ups and push-ups during the commercial breaks when you are watching TV.

Sit on a stability ball rather than a chair when you are doing desk work. Engage your abdominal muscles.

Put a pillow behind your back while you are driving, and use your abdominal muscles to squeeze the pillow against the car seat.

In class

Take a tennis ball with you and squeeze it in between your knees during class. It takes some serious strength to hold the ball in place for 45 minutes.

Sit straight up and all the way back in your chair while in class. Allow your feet to touch the floor. Alternate extending one leg at a time, squeezing while you are lifting.

Do shoulder and neck stretches.

Repeatedly tense and relax the buttocks muscles while you're sitting.

Press your shoulders against the back of your chair for a period of time, then release. It strengthens your back.

With your friends

Go hiking instead of out to eat.

Join a sports club. We have more than 50 sports and activity clubs at this university. To find out what Penn State offers call 865-9202.