Hey! My name is Izaiah Aragon, and I am your online health, fitness, & wellness coach. Just like you, I am a college graduate who has wondered how to stay fit after college. Maybe you were in the best shape of your life in college and you want to stay that way, or maybe you’ve fallen off track with your health since starting a Full-Time job. I get it. I’ve been there. Here’s something you’ll find out —After you graduate, everything changes.

Let me start off by saying this,

YOU ARE NOT ALONE!

One of the first things I want to start off with is letting you know that you are not alone! It’s a common struggle. Only 1 in 4 adults meet the physical activity guidelines set by the CDC, which is 150 minutes of moderate-intensity exercise each week ^[1].

When I graduated from college, I was relieved not to have any homework or take another exam (for a little while). The stress about finding a job or choosing the next path was my main priority, not my physical fitness, which I eventually regretted.

What I learned is that going from a relatively active college lifestyle to a full-time job leads to weight gain^[2], increased stress, and a higher risk for diseases like heart disease, type-2 diabetes, or cancer^[3]. With exercise, you will considerably reduce your risk of developing these diseases and many others if you establish a healthy routine now.

Exercise can relieve stress and encourages a smooth transition into this lifestyle as a young adult while boosting confidence at a time you need it the most. It’s also a lot easier to begin a new habit from the beginning or to continue a learned habit, rather than beginning and ending a new habit—so if this is your first time to prioritize exercise, the more you do it, the easier it will be.

Figuring out how to stay fit can be challenging for most people as you struggle with busy schedules and finding time to get some physical activity in. All it takes is some knowledge and planning to get started on the right foot.

How To Stay Fit After College

Post-college exercising can be a huge struggle when trying to find time to fit it into your busy schedule. The number one thing that I hear is “I don’t have time to workout”.

Make time to exercise. It’s important to set up your exercise routine as soon as you can. If you’re looking for a job, make exercise part of your daily routine—it will boost your mood, give you the energy to keep going, and build confidence.^[4]

If you’re already working, great! Look at your schedule and carve out some exercise time each day. Even if you start with just 10 minutes. Pick a time of the day to exercise and try to stick to it. Studies have proven that exercising at the same time every day increases performance and enhances adaptations to training.^[5]

Find a place to exercise. The beauty of exercise is that you can do it almost anywhere! If you’re on a budget, as many graduates are, you may need to be creative about where and how you exercise. Some options include:

At Home: Set up a home gym with basic equipment such as dumbbells, resistance bands, and a stability ball. If money is an issue, there are ways to save money by buying secondhand equipment or even making your own weights out of gallon jugs. (Hint: A gallon of water weighs about 8 pounds).
Outside: Running and walking are great ways to stay fit and manage your weight (along with a good diet) and only requires a good pair of shoes. You can also try cycling, playing tennis, basketball games at your local park, or meet up with fitness groups in your area. You could also try an outdoor circuit workout.
At the gym: To save money, look for small local gyms that charge lower fees, community centers, or your local YMCA, which usually aren’t as expensive as larger health clubs.
At the office: If you already have a job, take advantage of your onsite fitness center, if you have one, or any health club discounts your company offers.

Find Enjoyment in the Thing You Do

As important as exercise is for you, it will not be sustainable if you don’t enjoy what you are doing. Find something you enjoy doing. Here are some activities you could try and find out if you enjoy it;

Strength Training
Group Classes
Yoga
Pilates
Rock Climbing
Crossfit
Swimming
Running
Cycling
Brazilian Jiu Jitsu

The list goes on and on and on and on. In my opinion, the best activity you are doing is the one you enjoy doing the most. Remind yourself that exercise adds energy to your day rather than feeling that it’s taking something away. Find something you truly enjoy and don’t be afraid to try something new. You can thank me later (;

Prioritize Your Schedule

Whether you ease into post-college life without worry or you find yourself mildly freaking out along the way, exercise is an important part of the transition process. Be aware that moving into the workforce means you have to prioritize your schedule, so take charge of the time you do have to fit in as much exercise as you can. Starting now will help you maintain a healthy weight and keep your stress at manageable levels.

Have Fun!

Your health should be a priority in your life. Have fun and enjoy what you’re doing. Your body is an amazing thing capable of amazing things. Our bodies are so fragile, yet so strong. Go outside and enjoy all the things the body can do. Go for a walk, a run, a swim, a something and just get your body moving. Most importantly, enjoy what you’re doing and have fun! (:

Sources:

Health.gov https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks Korean J Fam Med. 2020;41(6):365-373. Published online November 19, 2020 DOI: https://doi.org/10.4082/kjfm.20.0165
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.html
Biddle S. Physical activity and mental health: evidence is growing. World Psychiatry. 2016;15(2):176-177. doi:10.1002/wps.20331
Chtourou H, Souissi N. The effect of training at a specific time of day: a review. J Strength Cond Res. 2012 Jul;26(7):1984-2005. doi: 10.1519/JSC.0b013e31825770a7. PMID: 22531613.