According to the World Health Organization (WHO), adults should engage in at least 150 minutes of moderate-intensity physical activity per week. Physical activity has proven benefits for both physical and mental health. However, due to a busy academic schedule, many students find it difficult to make time for regular exercise. Their days are filled with lectures, lab work, thesis writing, student society meetings, and part-time jobs. A lot of time is also lost commuting, and let’s not forget the need to maintain a social life.
Adding regular exercise to your daily routine may initially feel like a challenge. Still, even small changes to your daily schedule can be worthwhile. Regular activity boosts the immune system, improves cognitive function, and helps maintain a healthy weight. Furthermore, movement helps stabilize the nervous system and reduce accumulated stress — something students often experience.
Proper nutrition is another key component of a healthy student lifestyle. Unfortunately, many young people eat on the go, opting for quick snacks like fast food, sweets, or energy drinks — products that often raise health concerns. These highly processed foods provide only short-term energy boosts and harm the body in the long run. On the other hand, a balanced diet improves focus by supplying the brain with the nutrients it needs to function efficiently and positively affects overall well-being by supporting the immune system, regulating metabolism, and improving sleep quality.
It’s especially important for students to eat regularly and consume complete meals that help maintain a stable blood glucose level — a crucial factor for concentration and long-term mental performance. A daily diet should include vegetables, fruits, whole grains, lean meats, and fish — all sources of essential nutrients. Also, staying hydrated is key to preventing headaches, fatigue, and metabolic disruption.
Many students believe that healthy eating is too expensive or time-consuming. However, there are practical, budget-friendly strategies that can be easily implemented. Choosing seasonal produce — which is usually cheaper and widely available — is a good start. Cooking in batches for several days ahead also helps avoid impulsive food purchases and unhealthy snacking during long university days. For quick breaks between classes, opt for simple snacks like whole grain sandwiches with poultry or cottage cheese, fresh vegetables, and sprouts.
Smart eating habits significantly impact academic performance. Student diets can also include functional drinks and snacks that enhance concentration. For example, green coffee, which contains chlorogenic acid, helps maintain steady energy levels. Unlike regular coffee, it has a gentler stimulating effect and is a great alternative for those looking to avoid sudden caffeine spikes. Green coffee also supports cognitive function and focus, making it a valuable addition to a student’s menu.
Herbal teas are also a great choice. Rich in bioactive compounds, they can have calming, stimulating, or relaxing effects depending on the herbs used. Peppermint and lemon balm teas, for instance, help relax and refresh the mind — perfect during high-stress study periods.
Dark chocolate, especially those with over 70% cocoa content, provides antioxidants like flavonoids and magnesium, which help reduce stress and elevate mood.
Responsible eating is an investment in your health and productivity — one that benefits both your time at university and your future career. That’s why it’s important to monitor sugar intake, as too many sugary drinks and snacks can negatively affect your mood and focus — both now and in the long run.
Incorporating exercise into a busy schedule can be difficult, but even small changes in daily habits can yield big results. Many people think that an occasional intense workout is enough, but without consistency, the benefits quickly fade. That’s why exercise should be treated as a daily habit — even in smaller doses. Gradually integrating physical activity, like taking the stairs instead of the elevator or walking home from university, helps improve overall fitness.
Take time to find the form of movement that suits you best — whether it’s fitness classes, swimming, dancing, or long walks. When exercise becomes enjoyable, it’s easier to make it part of your daily routine, even with a packed schedule.
If you prefer group activities, check out the Academic Sports Association (AZS) at your university. This organization offers a wide range of sports sections, allowing students to find a discipline that matches their preferences. AZS membership also comes with benefits like scholarship points and PE credit. These associations typically help students balance physical activity with studies by offering campus-based training at convenient times.
Taking care of mental well-being is often challenging. Students face emotional stress from exams, final projects, and thesis defenses. Social pressure — especially comparing oneself to peers — can also impact self-esteem. Balancing ambitious goals with the need for rest is a crucial aspect of young adulthood. In this context, self-awareness, resilience, and stress management skills are invaluable.
Good time management plays a key role in maintaining mental calm. Careful planning helps set priorities and allocates time for study, exercise, and rest — reducing the risk of falling behind. Maintaining social relationships is also essential — regular meetups with friends and attending cultural events help provide emotional support. Developing non-academic interests promotes a positive outlook, especially during tough times in the semester. Everyone has different needs and personalities, so it’s worth experimenting with various relaxation methods to find what works best for you.
Students often feel overwhelmed, but it’s helpful to step back and gain perspective. Instead of focusing on an ever-growing to-do list, try crossing off tasks that are already done. Short recovery breaks — even just a few minutes — can help sustain motivation. During these moments, it’s beneficial to step away from screens and give your eyes and mind a rest. Simple relaxation techniques, like breathing exercises or light stretching, help reduce physical and mental tension.
If you're feeling overwhelmed, don’t hesitate to talk to a lecturer or academic advisor for help in prioritizing tasks. Often, fellow students have useful time management strategies they’re willing to share. In tough moments, don’t be afraid to seek support. Most universities offer counseling services and support centers that provide professional help. Early intervention against destructive stress can prevent academic burnout, helping students stay motivated and enjoy a fulfilling academic life.
Modern student life often involves staying up late — especially during exam season or before major deadlines. Social media and computer games make it even harder to rest, encouraging all-nighters. But chronic sleep deprivation strains the nervous system and weakens immunity, leading to poor concentration, low energy, and increased susceptibility to illness. Short and fragmented sleep also negatively affects mental health, causing irritability and mood swings.
Proper rest not only refreshes the mind but also boosts memory-related processes. Knowledge consolidation happens during sleep — a vital function during intense learning periods. Sleep also regulates hormone balance. Insufficient rest disrupts hormones responsible for hunger and satiety, leading to overeating in the long run. That’s why it’s essential to plan your day to allow for regular sleep and wake times.
Sleep is often underrated in healthy living, despite its crucial role in recovery. When the body is well-rested, it’s easier to meet academic challenges and stay motivated. To make sleep truly restorative, it’s important to unwind beforehand — avoid bright lights and put away phones and computers at least 30 minutes before bed. This helps you fall asleep faster and recharge more fully for the next day. Maintaining the right room temperature and ventilation also helps create ideal conditions for restful sleep.
A healthy student lifestyle is about caring for both body and mind. Despite the demands of university life, these years provide an opportunity to build positive habits that yield long-term benefits. Balanced nutrition, regular physical activity, and smart time management can help prevent burnout and ensure rest isn't sacrificed for productivity. Prioritizing well-being during your studies supports holistic development and sets the stage for success in your future career.
Sources:
World Health Organization (WHO)
Academic Sports Association (AZS)
Article prepared in collaboration with a service partner.
Author: Joanna Ważny
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