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

Prepaid SERVICES offered by Campus Wellness – we can help you take advantage of all the benefits being active has to offer!

Body Fat Percentage Measurement (calipers testing):

  1. 15 minute appointment
  2. Body fat calculated based on age, gender, bodyweight, and 7 measurements using calipers
  3. More accurate than BIA (handheld device)

Fitness Assessment:

  1. 60 minute appointment
  2. Blood pressure, heart rate, body fat, submaximal cardiovascular fitness, muscular endurance, and flexibility
  3. Guided interpretation of results from trained staff about recommended exercise/activity levels and resources for you, which are great for increasing/changing activity levels.
  4. Recommended (but not required) prior to exercise consultations
  5. FREE** to students, faculty and staff at Strom Thurmond Wellness & Fitness Center; just make sure to have your Carolina Card with you
  6. (fitness assessments are not available at the Blatt P.E. Center at this time)

Exercise Consultations:

  1. 60 minute appointment
  2. Trained staff will guide you through different types of exercise for creating well-rounded routines
  3. Personal customization for your busy schedule and training goals
  4. Includes optional orientation on how to use cardio equipment, free weights, and the machines
  5. Prior fitness assessments allow an easier stepping stone into a consult, but without one blood pressure & body fat screenings will be conducted as a part of your exercise consultation
  6. Fitness assessments are recommended, but not required, prior to exercise consultations.


Call or stop by Campus Wellness for more information or to make an appointment:
Strom Thurmond Wellness & Fitness Center (lower level): 803-576-9393

**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!

Dorm Room Workouts

Physical Activity Guidelines

Cardiovascular (Aerobic) Exercise:

  1. Minimum recommended amount for health is 30 minutes of moderate activity 5 days per week
  2. OR 20-25 minutes of vigorous activity 3 days per week (75 minutes per week).
  3. 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:

  1. Recommendations include doing some type of resistance training on 2-3 days per week for your major muscle groups
  2.  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:

  1. Recommendations include doing some type of stretching on 2-3 days per week for your major muscle groups and joints
  2. Flexibility training includes stretching after workouts, incorporating yoga or other stretching routines into your routine.

Other Campus Resources

Gamecock FitWalk Paths
Got time for a walk? Look up routes on campus here – interactive maps with distances and routes available.

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.

Local Resources

Congaree National Park
Enjoy camping, fishing, canoeing and kayaking, hiking and many other outdoor activities to the Southeast of Columbia on the Congaree swamp. 

Dreher Island State Park
Enjoy camping, fishing, boating, geocaching, biking, hiking and many other outdoor activities to the Northwest of Columbia on Lake Murray. 

Sesquicentennial State Park
Enjoy camping, fishing, boating, geocaching, biking, hiking and many other outdoor activities to the Northeast of Columbia. 

Three Rivers Greenway
Enjoy three nice trails for walking and biking right on the rivers next to Columbia.  There are also some awesome events that take place on their venues as well!

Harbison State Forest
If you love hiking and mountain biking then this is your location!