Exercise is an excellent stress-management technique, the best way to stay fit, and an important element in effective weight management. Whether it’s walking to class, going to the campus recreation center, or going for a bike ride, it is important to get outside and be active every day. Any kind of exercise benefits your body and spirit and is a great choice for stress and weight management. Choose activities that you enjoy so that you look forward to your exercise time and make it a regular part of your routine. People who exercise report higher energy levels, less stress, better sleep, healthier weight, and an improved self-image compared with people who do not exercise.

Besides doing wonders for your body, aerobic exercise keeps your mind healthy. When you do aerobic exercise, your body produces hormones called beta-endorphins. These natural narcotics cause feelings of contentment and happiness and help manage anxiety and depression. Your mood and general sense of competence improve with regular aerobic exercise. In fact, people who undertake aerobic exercise report more energy, less stress, better sleep, weight loss, and an improved self-image.

Think about ways to combine activities and use your time efficiently. Maybe you can leave your car at home and walk or ride a bike to class. If you must drive, then park at the far end of the parking lot to get in extra steps. Try going to the gym with a friend and asking each other study questions while you’re on the treadmills. Take the stairs whenever possible. Wear a pedometer, and aim for a certain number of steps each day. If you’re a parent, run around with your kids. Play organized sports or use your campus fitness center. Most important, remember that exercise is most effective if you make it part of your day-to-day life.

Another way to monitor your weight management and progress during exercise is not just to focus on your weight, but also to be aware of your body mass index (BMI). Knowing your BMI is a good way to understand your optimum size. According to the U.S. Centers for Disease Control and Prevention (CDC), BMI is calculated by weight and height, and provides an effective way to screen for health issues. For an adult, BMI is calculated with this formula:² weight (lb) / [height (in)]² × 703

Calculate BMI by dividing weight in pounds (lbs.) by height in inches (in.) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs., Height = 5′5″ (65″)

Calculation: [150 ÷ (65)²] × 703 = 24.96

Per cdc.gov, a BMI of under 18.5 indicates “underweight,” 18.5 to 24.9 is “normal,” 25 to 29.9 is “overweight,” and 30 or higher is “obese.”