An athlete’s performance depends not only on the strategies used during practice, but on his/her daily choices regarding health and wellness. Similarly, your overall health and wellness largely impact your potential for success!

Tip 1: Get 7 hours of sleep per night.
Don’t deprive yourself of sleep! Avoid taking speed/no-doz (amphetamines) or others’ prescription drugs to stay awake or study.

Reflect:
I get ___ hours of sleep per night.

Tip 2: Exercise 4-5 days per week.
The average time for cardiovascular fitness is 30 minutes; 60 minutes to maintain body weight, and 90 minutes for weight loss. This does not have to be completed in one stretch of time. You can leave your residence hall 20 minutes early and take the long route to class. Take the stairs instead of the elevator.

Reflect:
I exercise ___ hours per week.

Tip 3: Make healthy choices regarding your nutrition and eating.
Eat foods that are grilled or baked (not fried). Eat 5 servings of fruits and vegetables a day. Limit your caffeine intake and increase the amount of water you drink. Eat breakfast. To schedule an individual consultation with a registered dietitian and to learn more about free nutrition programs, contact Campus Wellness at 576-9393.

Reflect:
How healthy is my diet? (How much caffeine do I drink per day? How many servings of fruits/vegetables do I eat per day?)

Tip 4: Make responsible choices regarding alcohol and other drug use.
You don’t need to use alcohol or other drugs to have fun! As a college student, be aware of health and legal risks, and the impact that alcohol can have on your academic success. For more information on responsible choices regarding alcohol and other drugs, as well as programs such as Late Night Carolina and Great Gamecock Tailgate Parties, visit http://www.sa.sc.edu/adp/.

Reflect:
What choices am I making regarding alcohol and other drug use?
Are these choices responsible and healthy?

Tip 5: Use effective strategies for coping with stress.
Physical fitness is a great coping mechanism for stress! Recognize the signs and symptoms of stress (ex. regular headaches). Avoid the misuse of prescription drugs (those prescribed for someone else) to deal with stress.

Reflect:
What stress coping mechanisms work best for me?

Tip 6: Avoid the use of tobacco.
70% of smokers want to quit! Campus Wellness offers free smoking cessation groups http://www.sa.sc.edu/shs/cwp/swp_tobacco.shtml to help you stop smoking.

Tip 7: Complete your Personal Wellness Profile.
Visit the Campus Wellness office located on the Bottom Floor of the Strom Thurmond Fitness and Wellness Center (576-9393) to complete a wellness profile. This profile provides you with personal feedback on your physical fitness, stress management, and overall wellness.

Tip 8: Know and use the Health and Wellness Resources on Campus:
Check out the Student Health Services for more information about Health and Wellness.

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