Why Now Is the Perfect Time for College Students to Build an Exercise Routine

Did you know that less than half of college students engage in regular, moderate to vigorous exercise during the week?

Even more surprising—just 7–10 minutes of daily physical activity can significantly reduce symptoms of depression and anxiety.

As we enter the final stretch of summer before the fall semester kicks off, it’s the perfect time to talk about a lifestyle activity that plays a massive role in academic, mental, and emotional success: exercise.

Why Summer Is the Smart Time to Start

Trying to build new habits mid-semester—especially around fitness—is a common trap. With class schedules, assignments, jobs, and social events, students often struggle to find time to consistently exercise.

But starting now—during the summer—can give students the momentum they need to carry a healthy routine into the school year. Whether it’s walking, weight training, swimming, yoga, or intramural sports, movement is medicine, especially for the college brain.

Benefits of Regular Exercise for College Students

•  Increased energy and motivation

•  Improved academic performance and concentration

•  Better sleep quality

•  Stress and anxiety management

•  Healthier nutrition decisions

•  Boosted self-esteem and emotional regulation

Regular physical activity doesn’t just build strength and endurance—it builds resilience, focus, and discipline, all of which are key for student success.

6 Simple Ways to Start and Stick With It

Here are six proven strategies college students can use to get started (and stay consistent):

1. Keep it simple. Aim for 30 minutes, 3 times per week. You don’t need to overdo it to see results.

2. Make a new playlist every week. Music = motivation. It also gives your workouts variety.

3. Mix it up. Vary your workouts—cardio, resistance, classes, outdoor activities. Keep your brain and body engaged.

4. Make it fun. Don’t like lifting weights? Try yoga, hiking, dance classes, or intramural sports. Movement should feel good, not like punishment.

5. Use the resources. Many gyms offer one free training session. Use it to learn proper form and get personalized tips.

6. Make it a priority. Block it out in your schedule, set reminders, and create accountability—whether it’s a friend or fitness app.

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Our summer episodes dive into performance habits, emotional fitness, and preparing for a successful fall semester.

Final Thought (For Parents and Students Alike)

Whether you're a student preparing to return to campus or a parent supporting your child from afar, remember this: Starting small with movement today leads to bigger wins tomorrow.

Encourage your student—or yourself—to commit to one step forward this week. The return on investment? A stronger, healthier, more focused fall semester.

Dr. Joel Ingersoll

Psychologist & Performance Coach | Host of the Mental Health University Podcast