Students can stay physically and mentally healthy with simple low-cost fitness strategies that fit into busy school schedules

Rochester, New York – College and graduate school life often comes with long study sessions, back-to-back deadlines, and packed schedules. Between all the academic commitments and social obligations, finding time for regular physical activity can feel nearly impossible. But experts say making time for movement—even in small ways—is not only doable, it’s essential.

“Exercise is [also about] mental health,” says Amber Rivera, MSW, Director of Learner Life and Wellness at the University of Rochester School of Medicine and Dentistry. “The research shows that the higher your level of physical activity, the lower your risk of depression.”

With mental health concerns on the rise among students, Rivera’s point highlights just how critical regular movement is. Physical activity is known to boost mood, ease anxiety, and improve focus—all of which can help students perform better both academically and emotionally. Even short bouts of exercise can trigger the release of endorphins, those feel-good chemicals that improve mental well-being.

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But how do you make fitness happen when your planner is already overflowing? It turns out, staying active doesn’t require an elaborate workout routine or a gym membership. In fact, the simplest changes can make a big impact.

When every minute counts, the best approach is to weave movement into your daily life. Something as easy as walking or biking to class instead of driving can help you stay active—and save money on gas or parking fees. You can even be strategic about which restroom you use by choosing one farther away from your desk, sneaking in a few extra steps without it feeling like a workout.

If you’re studying for long periods, taking a short movement break can do wonders. A 10-minute walk between study sessions can reset your mind. And bodyweight exercises like squats, push-ups, and planks don’t require any equipment or fancy gym clothes—just a little space and commitment.

Affordability is another major concern for students. Fortunately, many campuses offer free or low-cost fitness centers that are often underused. Checking your university’s gym hours and group class schedules might reveal options you didn’t even know were available.

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Local gyms and fitness studios also tend to offer student discounts. And if going solo isn’t your style, gathering a few friends for a jog, a yoga session, or a dance break can make exercising feel more like a hangout than a chore. Not only does this help with accountability, but group workouts can also be way more enjoyable.

The key to sticking with fitness is finding what actually fits into your life—and what you don’t hate doing.

“I try to get a workout in every day, but I often don’t succeed. [You] can accomplish the same amount of exercise by augmenting certain daily tasks, like parking further away or taking the stairs,” says Darren Lipomi, PhD, Professor and Chair of the Department of Chemical Engineering at the University of Rochester.

This mindset of flexibility and self-compassion is critical. Not every day will allow for a full workout, but small tweaks in your routine can still make a difference.

Experts also recommend mixing up your activities to avoid boredom. Try walking one day, yoga the next, and a stretch or mobility routine when you need something low-key. Setting realistic goals, even if it’s just moving for 15 minutes a day, can help you stay consistent. And when you hit those milestones—celebrate them. Progress is progress.

Another important piece of the puzzle is knowing when to rest. Overtraining and burnout can be just as harmful as inactivity. Giving your body time to recover, especially during stressful academic periods, is vital for long-term wellness.

While chasing grades and deadlines, don’t forget that your body and brain need maintenance, too. Even mindful movement like stretching or walking outdoors can center you and help prevent burnout. The goal isn’t perfection—it’s consistency and sustainability.

As college life gets busier, it’s easy to feel like there’s no time for fitness. But with a few clever adjustments and a little creativity, staying active can be something that enhances your day—not something that takes away from it.

Would you like a printable checklist with daily movement tips tailored for students?