STEM & Sweat: The Data-Driven Guide to At-Home Health
- Sara Mohsin
- Jul 22
- 5 min read
Audience: High School Students
Staying healthy is important for everyone - not just to stay fit, but to feel better mentally and physically. Maintaining good health can transform your physical health - it's crucial for mental health, emotional stability, and disease prevention. This isn’t about perfection, or adopting the “pink pilates princess” lifestyle; it’s about small, daily, consistent habits that can make a lasting impact. According to the CDC, regular physical activity can help you feel better, improve sleep quality, and enhance brain function. From a psychological point of view, the American Psychological Association mentions how exercise decreases stress by releasing endorphins (chemicals produced by the body that act as pain relievers and can induce feelings of pleasure and well-being) and supporting regulation of our emotions. Moreover, research confirms that physical inactivity can increase risk of chronic diseases, including heart disease and type 2 diabetes. Whether you’re feeling overwhelmed, tired, lazy, or just stuck inside, simple consistent daily habits can help you feel better and stronger. Nevertheless, understanding the harms of physical inactivity is the first step, but it is important to acknowledge that not everyone has a naturally active lifestyle or access to a gym setup. Busy schedules, stress, money, or health issues can also create barriers, like having access to a gym. However, your health doesn’t need to be compromised. There are plenty of ways to stay active at home or outdoors with very little to no equipment. In this article, we will learn how to set up a science backed at-home routine to help stay healthier and happier.
Let’s start by focusing on how to build a health routine without a gym. Short bursts of movement - like a 10-minute walk - can boost your mood and attention, according to American Psychological Association (APA) research. Despite what the gyms try to sell you, humans don’t need machines and equipment to stay strong and healthy. Bodyweight movements, requiring no equipment, - such as lunges, squats, and push-ups - can be extremely effective for naturally building strength. Even household objects (water bottles or books) can act as weights to use during at home workouts. You can also find plenty of free workouts online or through fitness apps. According to Verywell Mind, adults should aim for 150 minutes of moderate intensity activity per week or 75 minutes of vigorous intense activity. A brisk walk or jog are some examples of aerobic exercises that are more beneficial for cognitive health. Non-aerobic exercises like yoga, pilates, etc, are also important, and help stretch and tone your body. Incorporating outdoor movement like walking, biking, or gardening can also increase cardiovascular fitness and support mental wellness. Additionally, exposure to natural sunlight increases vitamin D intake, which is important for immune function and bone health. You can distribute exercising throughout the week, and target different muscle groups each day, with a bit of cardio mixed in daily. Nutrition is a huge factor to pay attention to when it comes to staying healthy. You don’t need to eat perfectly; but aim to include a variety of whole foods, lean proteins, and fiber-rich vegetables consistently. You can follow the 80/20 lifestyle: 80% healthy and whole foods, and 20% satisfactory foods. This can help you to achieve a balanced lifestyle. Your health journey doesn’t need to be perfect, but rather effective and consistent.
We all know staying motivated is the hardest part of staying consistent with our health journeys. Psychology Today recommends beginning with small, achievable goals to gain motivation and build confidence to continue. For example, try setting a goal of just 10-15 minutes of daily movement, before gradually increasing the time. Along with that, knowing how to track progress and overcome slumps is also vital to success. Tracking your workouts helps build momentum, and helps us see visual progress, which can boost motivation. To stop yourself from getting bored, variety in workouts and music during exercise can also increase enjoyment and boost motivation. If you lose motivation, remind yourself about why you are exercising. It’s to have a healthy lifestyle, improve your mental health, and decrease your risk of diseases. Reminding yourself of this can help you realize how important exercise and taking care of your health is to help you get back on track. Don’t forget that resting properly is also essential to your health journey. Muscles will grow and recover during downtime, not during the workout. If proper rest is not made a priority, our muscles will not get enough time to grow and repair to their peak. Remember, consistency is key, but with that being said, it’s okay to miss a day or not exercise. Taking breaks is okay and can be healthy too.
Oftentimes, nutrition and health can get pushed aside due to our busy schedules, especially as students. Staying healthy during busy times doesn’t have to be as hard as it seems. Try to figure out what works for your schedule. You can do this by trying to integrate movement into your busy days. It can look like taking the stairs, walking during phone calls, choosing walking or biking as a method of transportation, or even doing 5-minute workouts during breaks. Small movements like these can help contribute to your total daily activity, according to the APA. You could try tackling schoolwork on the treadmill, or listen to an audiobook or lecture while taking a walk. Adding mindfulness practices into your day like deep breaths or 2-minute meditations can help reduce stress cortisol (decreased cortisol levels) and improve mental health. Additionally, creating an environment where staying active feels easy - putting reminders on your phone or keeping a pair of dumbbells out - can gently help you take action. These are some examples of “choice architecture”, a concept of behavioral science which can help us make healthy decisions. Remember to do your best and stay positive. Not everything works for everyone, so make sure to try out different routines and notice what helps you stay consistent and focus on that.
You don’t need a gym or a perfect plan to take care of your health and mind. With knowledge from science and psychology, we know that consistent movement, nutritious food, sufficient rest, and a positive mindset can go a long way. Start small, stay flexible, and find what makes you feel strong and happy. Your health journey is personal - and backed by science, every step forward counts.
Bibliography
June 16, 2022, Benefits of Physical Activity, CDC, https://www.cdc.gov/physical-activity-basics/benefits/index.html
March 8, 2024, Kendra Cherry, How Exercise Benefits Your Body and Your Mind, Verywell Mind, https://www.verywellmind.com/exercise-benefits-your-body-and-your-mind-8707408
August 31, 2020, Time for More Vitamin D, Harvard Health, https://www.health.harvard.edu/staying-healthy/time-for-more-vitamin-d
April 9, 2024, Felicia Lee, How to Boost Dopamine Naturally, Psychology Today, https://www.psychologytoday.com/us/blog/unlock-your-true-motivation/202409/how-to-boost-dopamine-naturally
Choice Architecture, The Decision Lab, https://thedecisionlab.com/reference-guide/psychology/choice-architecture
The Importance of Variety in Creating Your Exercise Program, Trevor Linden Fitness, https://www.trevorlindenfitness.com/newsletters/the-importance-of-variety-in-creating-your-exercise-program/
August 2022, Meditation and Mindfulness: What You Need To Know, National Center for Complementary and Integrative Health, https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
Stress and Exercise, APA, https://www.apa.org/topics/exercise-fitness/stress
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