Exercise: Getting Active

Moving Your Body

Do you remember how to play? When you were a kid, you probably enjoyed some type of activity, whether it was sports, swimming, dancing, or just a fun bike ride.

Play and physical activity are an important part of life! Burning off energy and tuning in to your body helps keep you balanced physically, emotionally, and mentally. Getting out into daylight has also been shown to improve learning and information retention. Take the time to give yourself some playtime. The benefits far exceed the time spent.

Getting Active: What type of body movement do you enjoy?

The first step in becoming more active is the hardest. It gets easier when you choose movement you enjoy and look forward to.

As you add activity to your day or week, you will see that the key to becoming active is spotting opportunities to move your body (like taking a quick walk or scheduling stretch breaks throughout your day) and focusing on small steps. Progress over perfection!

The Surgeon General recommends moderate-intensity activity for 30 minutes on 5 days a week. You don't have to do the 30 minutes all at once. Examples of increasing everyday activity include using the stairs instead of the elevator (if you can do so without injury), walking part of the way to work, or parking in the farthest available space and walking the rest of the way to your office. Every 5- to 10-minute dose of activity can boost energy and reduce stress. 

Sticking With It: Progress Over Perfection!

To avoid burnout or injury, start your exercise program slowly. Try to build these new activities, such as walking, into your school/work and home life.

By developing short-term goals (e.g., "I will walk for 10 minutes after lunch 2 times this week"), you are more likely to accomplish them. Add your walks for the week to your calendar so that you remember. Don't be too hard on yourself if you skip a day or a week—it's all about progress, not perfection!

Consider taking a moment, even just 2-5 minutes a day, to gently tune into how you're feeling and what your body might need. You might enjoy trying meditation, deep breathing, or breathwork to help you connect more easily, or do a quick mental body scan to notice where you might be holding tension that could use some stretching or movement. Listening to your body can be tricky, especially when we focus so much on studying and our busy schedules. But when you make the effort to check in with yourself, prioritize your well-being, and dedicate a few minutes to connect your mind and body, you'll find yourself more focused and ready to tackle that exam with clarity and confidence.

More Exercise Tips

  • Register for a walking event or short race (such as a 5K) 3-4 months from now. This will give you a goal to work towards and time to train for it.
    • Berkeley Half Marathon (5K, 10K, and Half Marathon) 
    • Albany Move'n'Groove 5K
    • Colusa Circle 5K Fun Run
    • Oakland Marathon (5K, 10K, Half Marathon, and Marathon)
    • Donut Fun Run 5K in Alameda
  • You can change up your walking program by diversifying the path, pace, distance, or difficulty of your regular walks.
  • Try joining a walking, running, or biking group. Or invite your friends to do activities together, like hiking or attending a dance class.
  • Try new activities as part of your exercise program, such as biking, swimming, tennis, hiking, rock climbing, or dance lessons. Mix it up, and find new ways to move your body and have fun!
  • Add a strength-training/weight-training component 2-3 times per week to increase muscle strength and raise your heart rate.
  • Don't forget to stretch. Stretching after exercising helps to improve flexibility and prevent injuries.
  • Be kind to yourself and check in with how you feel. The point of exercise is to move consistently and feel good!  

Disordered Exercise: Things to look out for

Regular exercise is an important part of a healthy lifestyle. But sometimes the drive to exercise can negatively affect your health. Disordered exercise has many names, but some warning signs to look out for include 1) extreme or harmful exercise behaviors, 2) obsessive focus on food, exercise, or body weight, shape, or size, 3) social isolation or sudden change in attitude or performance, or 4) fatigue, fainting/dizziness.

The University Health Services Eating Disorders Team is a good place to start for students who are struggling with disordered eating or exercise. To schedule an appointment, students should call the UHS clinic desk at (510) 643-7110. For questions or consultation, please call Social Services at (510) 642-6074.

Resources on Campus

Injury Prevention & Self-Care

Here are some guidelines for preventing sports injuries, along with a few self-care tips for treating minor sports-related health problems that happen from time to time. 

Warm Up

Always warm up before exercise. For example, 3-10 minutes of slow walking or jogging, easy cycling, or light weights help increase blood flow to major muscle groups and raise your metabolic rate to prepare your body for higher-intensity activity.

Cool Down

After exercising, cool down. Decrease the intensity of your exercise and keep moving for five more minutes, then do slow, static stretches for 5-10 minutes.

Cooling down helps your body adjust by allowing a proper decrease in heart rate and blood pressure, preventing blood from pooling in your legs, and promoting the removal of lactic acid to help reduce muscular soreness, which is common after a moderate to high-intensity workout.

Stretch Slowly and Gently

Never bounce, and stop before you feel pain. Inhale and exhale regularly while stretching. Hold the stretch for 10-30 seconds. Learn proper exercise techniques by joining an instructional class, taking private lessons, or using the guidance of a certified personal trainer.

Wear Comfortable Clothing, etc.

  • Shoes should fit well and be designed for the activity you are doing.
  • Wear cotton or wool socks to prevent blisters. 
  • Wear shirts on hot days to protect your skin. 
  • Women should wear sports bras when exercising strenuously.
  • Wear helmets for sports such as roller skating and biking.
  • Wear safety glasses for sports such as racquetball and squash.
  • Wear clothes designed for the activity.

Nutrition - There's No Right Way to Eat!

Eating nutritious foods not only improves your overall health but also helps you feel full and energized throughout the day. Here are some tips to help you craft a meal plan that feels right for you.

  • Meals: Eat balanced meals that include: 1) protein, 2) grains or starches, 3) vegetables or fruit, and 4) healthy fats. Eat a nutritious meal or snack every 3-4 hours for sustained energy.
  • Snacks: To satisfy hunger and maintain steady energy between meals, include at least 2 food groups in each snack. Ex. Try pairing fiber-rich foods with protein and/or healthy fats. Prepare your snacks the night before a busy day on campus for quick and easy access. 
  • Caffeine: If you rely on caffeinated drinks instead of meals or snacks, consider switching to real food to sustain your energy longer and prevent crashes. 
  • Hydration: Staying hydrated helps maintain energy. Bring a reusable water bottle to campus and use the refill stations.
  • Meal Prep: Finding time to cook every day can be difficult. Prepare meals or parts of your meals ahead of time so you can eat quickly whenever you're hungry. (Ex. Ground beef, mixed veggies, and rice.)

Remember, there is no right way to eat, so create eating habits that feel best for your body and suit your lifestyle. To learn more about the body-inclusive nutrition resources available to UC Berkeley students, please visit our Student Nutrition webpage.

Warm Weather Precautions 

  • Drink plenty of water before, during, and after exercise. Don't wait until you are thirsty.
  • Wear light-colored, lightweight, loose-fitting clothes. 
  • Wear a hat or sun visor, sunglasses, and sunscreen.
  • Exercise more slowly and less intensely. 
  • Watch for symptoms of heat exhaustion: weakness, dizziness, rapid pulse, headache, muscle cramps, decreased sweating, and nausea.  

Cold Weather Precautions

  • Wear a hat and warm clothing to prevent heat loss. 
  • Avoid overdressing; wear layers you can remove as you warm up.
  • Wear loose clothing; it traps layers of air and provides good insulation.
  • Remove damp clothing as soon as possible. Water increases heat loss and reduces the clothing's insulating value.

Rest

If you are tired or have had insufficient sleep, reduce the duration or intensity of exercise. Also, give your body adequate time to recover from exercise, ideally 24 to 48 hours.

Causes of Injuries

Do not ignore pain. Pain is the body's response to injury or overuse. As you get accustomed to exercising, you will be better able to distinguish between soreness and pain. Soreness may develop one to two days after a workout and dissipate 24 to 48 hours later. Pain can occur immediately and persist with everything you do.

Stiffness and Soreness Caused By Overtraining

  • Intensity - exercising too much and too hard
  • Frequency - exercising too often, not giving your body enough time to recover (24 to 48 hours)
  • Dehydration
  • Impending or low-grade illness 

Back Pain

  • Improper technique while bending and lifting
  • Weak abdominal muscles
  • Inflexibility in the hamstrings or hip flexors
  • Hypermobility in the lower back from excessive stretching of hamstrings and pelvic girdle muscles
  • Emotional stress 

Other Causes

  • Ill-fitting shoes 
  • Poor exercise equipment - weight machines that don't fit or align properly with your body 

Injury Treatment

For treatment of minor injuries not involving the eye, follow the RICE procedure:

  • Rest the injured area by reducing activity and immobilizing it. 
  • Ice the injured area for 20-minute periods on and 40 minutes off to help decrease inflammation and pain. 
  • Compress the injured area by wrapping it for at least 30 minutes to prevent swelling.
  • Elevate the injured area above heart level. If pain or swelling worsens after 24 hours, see a physician. 

Seek Medical Help For: 

  • Any eye injury 
  • Severe pain, disability, or numbness
  • An injured joint or broken bone 
  • Loss of movement
  • A minor injury that does not improve or heal within 3 weeks
  • Infection, pus, red streaks, swollen nodes, or fever

Starting a Walking Program

General Guidelines

Please check with your physician before starting a regular exercise program. 

  • Beginner: Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20 minutes), starting with 10 minutes of walking per day for the first 3 weeks. At the start, the goal is consistency. Slowly increase your walk time by 5 minutes per week until you can walk 30 minutes per day, 5 days per week.
  • Intermediate: If you are already regularly active, start at this level. If not, you can continue after about a month of the "Beginner" program. Aim for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walking 3 miles (about 45 minutes) 3-5 times per week. If you can't walk that fast, increase the distance you walk instead.
  • Advanced: If you are ready to take your walking to the next level, increase the intensity of your workout by doing the following: 
    • Walk/hike with a 10-15 lb. backpack.
    • Add uphill/downhill and stair climbing to your regular walks.
    • Walk on the beach; the sand will increase your intensity level.
    • Use 2-3 lb hand weights and continue your arm swing motion.
    • Try racewalking (5-9 mph). Many local organizations and competitions offer opportunities to get involved.

Walking Techniques

Proper walking techniques can make your workout more effective and enjoyable while helping to prevent injuries.

  • Posture: Keep your head upright and look ahead. Keep your chin in a neutral position, not too high or tucked toward your chest. Your shoulders should remain back and relaxed, not hunched over.
  • Foot Placement: Keep your feet close to an imaginary line in the center of the pavement in front of you (follow lines on a track).
  • Finding Stride Length: Stand upright with feet slightly apart. Lean forward at the ankles (like a ski jumper). Transfer your weight forward, and as you do, put your right foot out in front of you and catch yourself before you fall forward. This is your stride length. You should maintain the same stride length regardless of the walk you do (Strolling - 3 mph; Brisk/Fitness walking - 4 mph; Racewalking - 5 mph 
  • Stride: Always keep at least one foot on the ground. The heel strikes the ground first, then rolls onto the ball of your foot, finishing with a strong push off the toes (trailing foot). Focus on quicker, shorter strides rather than longer ones. Avoid slapping the ground with your feet, and focus on smoothing the movement.
  • Arm Swing: This makes your walk a total-body exercise, and you will burn an additional 5-10% of calories. Let your arms bend at the elbows and swing them in step with your feet in an arc from your waist to the front of your chest; your hands should reach just below chin level. Your forearms should brush your hips to keep your stride forward.

Walking Throughout Your Day

The Surgeon General recommends doing at least 30 minutes of moderate-intensity exercise most days of the week. The good news is that any activity you do throughout the day counts and can be accumulated (i.e., three 10-minute walks spread out during the day) to produce real health benefits. Walking is a great low-impact exercise that can help you meet your health and fitness goals.

Try to accumulate a full 30-60 minutes of daily activity by doing some combination of the following:

  • You can walk to work 1-2 times per week or take public transportation part of the way and walk the rest.
  • Take a 10-15 minute brisk walk during your breaks.
  • Take a 10-15 minute brisk walk before or after meals.
  • Walk up and down stairs when you can.
  • Enjoy a brisk walk to meetings across campus. 

When at home, find ways to stay active. Do some gardening or yard work. Walk the dog. Walk to the grocery store. Take an after-dinner walk along safe streets. You can also try to sign up for an evening dance class or learn a new sport by taking lessons or enrolling in a class (i.e., soccer, tennis, water aerobics). When you plan to exercise away from home, pack a bag with your walking shoes, workout gear, water, snacks, etc., so you are ready to exercise during the workday or on your way home. 

Notice How You Feel

After a few weeks, you may notice stronger leg muscles, improved energy levels, and a better mood. Celebrate your wins, or note these changes if it encourages you to keep going.

Also check in with yourself about possible pain to avoid injury. The point of exercise is to move consistently and feel good!

Safety Tips

Below are some safety precaution tips for walkers:

  • Walk on sidewalks where possible. If walking on streets, always face oncoming traffic. 
  • Avoid walking after dark. If you choose to, walk on well-lit streets, wear reflective accessories and light-colored clothing, and carry a flashlight, a whistle, and a cell phone. 
  • Walk with a mission. Try to look like you know where you are going and walk briskly.
  • If you are attacked, yell "FIRE!" instead of "Help." People will respond more readily to you if they hear "FIRE!"
  • Try to let someone know where and when you will be walking so they know your whereabouts and when to expect you back.