For a number of students entering college or returning to school in the fall, staying healthy and fit can be a challenge.

But West Virginia University is making it easy for students to develop and maintain healthy lifestyles during that initial back-to-school period and beyond through its Wellness and Nutrition Initiative.

The campuswide program offers information, facilities and services geared toward overall well-being, including exercise and nutrition.

Students can take advantage of the popular Student Recreation Center, a modern 177,000-square-foot facility which features weight and fitness equipment; courts for basketball, volleyball, badminton, squash and racquetball; six-lane fitness and leisure swimming pools; an elevated jogging track; a 50-foot indoor climbing wall; and an outdoor recreation center where members can rent ski, camping and other equipment.

The center offers free group exercise classes, intramurals and personal training while teaming students up with WVU health, fitness and nutrition experts who regularly answer questions through an online service calledAsk the Expertathttp://www.wvu.edu/~src/wellness/askexpert.html.

Exercise and Fitness

Staying fit after coming back to school in the fall can be a challenge, especially on top of a full course load, studying and exams,said Sam Zizzi, associate professor in the Sport and Exercise Psychology Program in the WVU School of Physical Education.Its important to develop positive habits to help cope with stress and fatigue.

Zizzi has advice for those who dont like to exercise:While some people enjoy working out on a treadmill or some other piece of equipment, there are plenty of us out there that would rather do anything but spend time in a gym. The good news is some of your favorite or routine activities can probably be counted as part of your daily physical activity, including walking the dog, taking stairs at work, gardening and doing housework.

Zizzi recommends people talk with a friend, listen to music or read a magazine while active. Its a good idea to go to the gym with a buddy or a good book the next time you want to work out, he said. Those just starting out exercising should go slow in the beginning. For example, students might exercise for 10 minutes and build their way up to about 30-60 minutes a day.

Your health is something that affects your performance in school, work and family life,he said.If you prioritize your health and plan activities in your weekly schedule, you will be surprised how much better you will feel.

Zizzi developed the following exercise tips with WVU graduate students Michelle Bartlett and Jessica Creasy:

• Use a planner. Schedule workouts like you would meetings or appointments.

• Exercise throughout the day. Scheduling three 10-minute walks during the day can be as effective as one 30-minute session.

• Be efficient. Pack your gym bag the night before and place it in your car. That way, you wont have any excuses not to hit the gym after work or school, and you wont have to return home to change first.

• Stay motivated. Put small remindersquotes, goals, pictures or your workout calendarin your kitchen or bedroom to help you remember to stick with your goals.

• Stay fit with family or friends. Work exercise time into your social activities. Plan walks or bike rides with your family or close friends so that you can spend time together and be active at the same time.

Nutrition

In addition to exercise, studentsdiets can greatly affect their ability to study and succeed in college, said Nettie Freshour, a WVU dietitian and adjunct professor of human nutrition and foods.

Too much fat, saturated fat, sugar, alcohol and caffeine can play a major role on ones health and overall wellness, she said.

Too many college students fall into the trap of late-night �€~conveniencefoods that tend to be filled with fat, sodium, sugar and caloriesand not many nutrients,Freshour said.When people follow this pattern for an extended period of time, they lose out on many important nutrients that fuel their metabolism. When these are missing in the diet, it can lead to feeling tired all the time and weight gain.

When you feel better, you do better, she said.

Eating healthy foods and exercising has been shown to increase mood and self-esteem,she said.This can lead to increased productivity and better grades. Plus, you will stay more alert in class.

Freshour offers these tips for healthy eating:

• Consume a variety of foods. This will enable you to receive all of the needed nutrients to stay alert, feel great and maintain a healthy lifestyle. Fresh fruits and vegetables, whole wheat and multigrain bread, lean sources of protein such as grilled chicken and turkey, fish, beans, nuts, skim milk and low- or nonfat dairy are all good choices.

• Pack a lunch. It is much healthier and cheaper to pack food to take to classes than to eat out.

• Reduce fat intake. Avoid or limit deep-fried foods, whole milk, high-sugar desserts and salad dressings.

• Avoid alcohol. Besides decreased physical activity, alcohol is the other major factor in weight gain during college. Consuming two regular beers a week will add one pound per semester; one 12-ounce strawberry daiquiri a week will add six pounds per semester.

• Reduce caffeine. Consuming caffeinated beverages can cause you to become dehydrated which will make you feel tired and possibly give you a headache.

• Eat low-calorie foods. Consuming too many calories from high-fat, high-calorie meals will only make you feel tired and less motivated to exercise, and possibly less willing to study. Consuming foods that are nutrient dense, high in antioxidants and low in fat and calories can help improve productivity, enhance mood and help maintain or lose weight.

As part of the WVU Wellness and Nutrition Initiative, Dining Services offers HealthyU,a nationally recognized educational program designed to help students live a healthier life during college and after graduation.

The program offers a 2,000-calorie daily menu, nutrition information, individual counseling for students and wellness lectures on topics such as stress management and good eating habits.

For more information about WVU s Wellness and Nutrition Initiative, call 304-293-5054 or visithttp://wellness.wvu.edu/.