Physical Activity & Exercise
Did you know that only 50% of USC students are getting the recommended amount of physical activity and exercise every week to stay healthy? Are you getting enough? The benefits of regular exercise and activity go on and on, including:
- Feeling more energetic,
- Attaining or maintaining healthy body weight,
- Improving your mood,
- Getting better quality sleep, and
- Decreasing your risk of chronic disease, illness and injury
SERVICES offered FREE by Campus Wellness – we can help you take advantage of all the benefits being active has to offer!
Body Fat Percentage Measurement (calipers testing):
During this 15-minute appointment, we will estimate your body fat percentage using a seven-site formula, your age, gender and body weight. Most body fat measures done in clinics are estimates, but calipers testing provides a valid, reliable estimate of your lean-to-fat body mass.
Fitness Assessment:
During this 60-minute appointment, we will move you through a series of tests and measures to provide you an overall picture of your physical health and fitness. Tests and measures include: resting measures (blood pressure & body fat), sub maximal cardiovascular fitness, muscular endurance and flexibility. The staff trainer will review and interpret your results and consult with you about recommended amounts of activity and exercise and on-campus resources. A fitness assessment is a GREAT first start towards increasing or changing your activity level – it can help you tailor your workouts to your needs and goals!
Fitness assessments are recommended, but not required, prior to exercise consultations.
Appointments are FREE** to students, faculty and staff who are members of the Strom Thurmond Wellness & Fitness Center (fitness assessments are not available at the Blatt P.E. Center at this time).
Exercise Consultations:
During this 60-minute appointment, you can meet with staff trainer to learn how much and what types of exercise are recommended for you. Learn tips and strategies for creating a comprehensive, tailored workout for you that fits into your busy schedule. Learn more about the three types of exercise all well-rounded routines should have: cardiovascular (aerobic) exercise, strength training and flexibility training. Depending on your goals, your consultations may also include orientation to using cardio equipment, weight room orientation and assistance with creating a workout routine and selecting exercises that will help you meet your goals.
If you have done a Fitness assessment with Campus Wellness, the results of your assessment will be used to guide your exercise consult – otherwise resting measures (blood pressure & body fat) will be conducted as a part of your exercise consultation.
Fitness assessments are recommended, but not required, prior to exercise consultations.
Appointment are FREE** to students, faculty and staff at both the Strom Thurmond Wellness & Fitness Center and the Blatt P.E. Center.
SCHEDULE an APPOINTMENT TODAY!
Call or stop by one of our Campus Wellness locations for more information or to make an appointment:
Strom Thurmond Wellness & Fitness Center (lower level): 803-576-9393
Blatt P.E. Center: 803-777-6518
**Services are provided FREE to students, faculty and staff; however, a $15 no-show fee applies if you make an appointment and do not keep it. No fees will be applied if you cancel or reschedule your appointment at least 24-hours ahead of time.
More Information about Physical Activity and Exercise!
To take full advantage of all the benefits physical activity and exercise can offer, you need to know about the different types of activity and exercise.
Follow these links to learn more:
http://www.cdc.gov/physicalactivity/index.html
http://www.acsm.org/access-public-information/brochures-fact-sheets/fact-sheets
Physical Activity – get some of this every day! Includes walking, running errands, gardening, yard work, and anything else you do on a daily basis that gets you moving!
Exercise – This is physical activity taken to a higher level – you plan for it, do it on purpose and health & fitness are your goals! There are three different kinds you should consider when planning your workouts and routines.
Cardiovascular (Aerobic) Exercise: Minimum recommended amounts for health are 30 minutes of moderate activity 5 days per week (150 minutes a week) or 20-25 minutes of vigorous activity 3 days per week (75 minutes per week). You may need more depending on what your goals are! Cardio activities include: running, bicycling, dancing, brisk walking, exercise machines (e.g., elliptical and stepping machines) or anything else that gets your heart beating and your blood pumping!
Strength Training: Recommendations include doing some type of resistance training on 2-3 days per week for your major muscle groups. Strength (resistance) training activities include: lifting free weights, weight machines, body-weight exercises (such as push-ups or pull-ups), using other equipment (e.g., Pilates, TRX, resistance bands) or anything else that challenges your muscles more than your daily activities do!
Flexibility Training: Recommendations include doing some type of stretching on 2-3 days per week for your major muscle groups and joints. Flexibility training includes stretching after workouts, incorporating yoga or other stretching routines into your routine.
How to Get Started and Stay on Track – Resources for You
Campus Resources:
In addition to the Campus Wellness services described above, here are some other USC campus resources you can use!
Healthy Carolina Fit Walk Paths:
Got time for a walk? Look up routes on campus here – interactive maps with distances and routes available.
Fitness Buddies:
Need a workout partner or want to receive notifications about exercise and recreational events going on around campus? Sign up to use the Fitness Buddies online networking tool.
Campus Recreation:
Great opportunities to participate in Group Ex classes, intramurals teams, sports clubs, outdoor recreation activities, use the cardio equipment, pool, weight room and so much more.
Other Resources:
U.S. National Physical Activity Guidelines:
Learn about recommendations for regular physical activity and tips and tricks for getting started!
American Council on Exercise:
Get new ideas for staying active from ACE’s exercise library.
American College of Sports Medicine:
Leader in research and education about exercise and activity.
CDC’s Recommendations:
Center for Disease Control recommendations for physical activity for all age groups.
Healthy at Any Size:
Learn about the recommendations by the National Institutes of Health for activity and exercise that is safe and effective for all body shapes and sizes.
