Student swimming at the CoRec, smiling at the camera.

Physical Health and Wellbeing

Resources for Sleep Wellness
  1. Daytime sleepiness may be caused by not having good sleep habits or environmental disturbances while you are trying to sleep.
  2. It is important to go to bed and get up at the same time every day or at least within an hour window to maintain a consistent schedule.
  3. Create a ritualized, relaxing and consistent bedtime routine for the final 30 minutes of the wakeful part of your day right before your scheduled bedtime.
  4. Exercise several times a week, but not right before your bedtime.
  5. Avoid using your blue light devices right before bedtime, such as a television, computer, tablet or cellphone. Recommendation to make the bedtime routine blue light free.
  6. Limit your caffeine intake during the afternoon by avoiding tea, coffee or soda in the afternoon.
  7. Avoid alcohol and smoking, especially in the evening.
  8. Sleep in a dark, quiet, temperature-controlled room with comfortable pillows and mattress. Consider using a fan or earplugs to block out noise.
  9. What you do during the day does impact how well you sleep at night. Try sticking to a consistent daily routine, with exercise and sun exposure activities, and deep breathing or meditation to help manage stress.
  10. For additional information please visit Sleep Education from the American Alliance For Health Sleep.
Resources for Nutrition
  1. A balanced diet can give you the nutrients your body needs to keep you healthy.
  2. Carbohydrates give you quick energy, proteins help grow and repair the body and fats give long-term energy.
  3. Your body also needs vitamins and minerals.
  4. Do not skip meals. Stick to your scheduled meals and snacks to avoid hunger and over-eating.
  5. Drink plenty of water throughout the day.
  6. A healthy diet is good for everyone. For more information visit What Is MyPlate
  7. Free apps and websites promote nutrition and meal planning. Examples include:
    1. Super Cook – Recipes for ingredients you already have in your kitchen.
    2. Fridge Food – Find Recipes for ingredients you have on hand.
    3. Forks Over Knives – Healthy recipes, meal plans and at-home tips.
Resources for Physical Fitness
  1. Exercise has many benefits for your body and includes aerobic, resistance and stretching activities. It is important to include all three types of activities into your physical routine.
  2. Start slow and increase over time.  Start with a warm-up, then do your workout, followed by a cool down.
  3. If you can not exercise for 30 minutes straight, try to exercise for 10 minutes at a time 3-4 times a day.  This type of activity can be of benefit to you, especially if it means spending less time sitting.
  4. Spending extended periods sitting still is bad for your physical health.  Get up and move around whenever you can.  Even small movements like short walks or doing household chores can improve your physical health and well-being.
  5. Always remember to drink plenty of fluid, and wear properly fitting shoes.
  6. Purdue RecWell has great resources for maintaining your physical health, including home workout videos and nutrition resources.
  7. Free APPS and websites promote physical well-being. Examples:
    1. Fitness Blender offers FREE membership to all exercise videos – Physical Activity & Mental Health
    2. 7 Minute Workout App
    3. C25® - Couch to 5K App
    4. Daily Yoga App & Website