Small Steps, Big Benefits: Fitness, Wellness Tips for Online Students

Did you make some New Year’s resolutions? Did you include physical fitness?

Gyms are often full in January with people committed to improving their health. According to a December 2024 survey by Numerator, a market research company, more than half (53%) of U.S. consumers intended to make New Year’s resolutions in 2025.

Physical health was the most popular resolution of those surveyed, with 38% committing to physical wellness-related goals, the survey found.

But physical activity matters year-round – and for reasons that go far beyond checking off a resolution.

 

Why It’s Good for You

Exercising has many physical benefits, said Casey Fant, the U of A’s director of Wellness and Fitness at University Recreation + Wellness, including creating endorphins, natural chemicals produced by the brain and nervous system that help relieve pain and boost feelings of well-being. Regular activity can also relieve stress, build lean muscle mass and reduce overall body fat, she said.

Exercising has been found to support overall quality of life. According to the American Heart Association, regular physical activity can help reduce anxiety, depression and anger. It also increases strength, stamina and ability to function properly, according to the association, while being active may decrease blood pressure, raise levels of good cholesterol and prevent bone loss that could lead to osteoporosis.

For students enrolled in online degree programs at the University of Arkansas, making time for physical activity can be especially challenging. According to a 2024 survey of U of A students in online programs, 81% were employed full time. Half of them were parenting and 70% owned their own homes.

“It’s important for them to take time to focus on themselves for overall well-being,” Fant said. “Sometimes that could be a matter of being physically active.”

 

How Much Activity?

Even small amounts of movement can make a difference.

University Recreation + Wellness recommends a minimum of 150 minutes of physical activity per week for general wellness – a guideline widely supported by national and international public health authorities based on decades of research.

Of course, people should speak with a doctor before beginning an exercise program especially if they have any pre-existing medical conditions, Fant said. And then, start slow.

The recommendation amounts to about 20 minutes a day, she said, and it doesn’t have to be a structured workout. Walking the dog, gardening, cleaning the house or playing with children all count. Activity can also be broken down into 10-minute increments throughout the day, she said.

“There are family activities that work well,” she said. “You can get that quality time together and go for a bike ride.”

Students can find plenty of ideas online for getting more physical activity in their lives, Fant said, through websites including the Office of the Assistant Secretary for Health, Office of Disease Prevention and Health Promotion, American Heart Association and the Centers for Disease Control and Prevention.

Workouts are also available on YouTube and other social media. Watch them through once before trying, Fant advised.

 

Support Available

Online students can access services through wellness.uark.edu to help them get started or stay on track, Fant said. University Recreation offers wellness coaching for students that can be done via Teams. A coach collaborates with a student to identify motivations, values and strengths to assist in making positive lifestyle changes. The coach acts as a support system and sounding board for any stage of the wellness journey.

Wellness coaching is broader than exercise planning and supports students in several areas, including:

• Time management
• Balancing academics and personal life
• Exploring wellness goals
• Developing social connections
• Exploring passions and interests (personal or academic)

Coaching is not a treatment for mental health concerns.

 

Exploring Wellness

Students studying online can also participate in various promotional programs sponsored by University Recreation + Wellness, Fant said, as well as follow UREC on Instagram for information.

Often, a few jumping jacks or a short walk around the block can be the first step in a broader wellness journey. Becoming physically active often prompts people to reflect on other ways to improve their quality of life.

One University Recreation + Wellness offering, the Student Wellness Card Sort, allows students to complete a brief questionnaire to identify wellness priorities. Students receive a personalized report outlining strategies and resources to help them set and achieve goals. To find this resource, visit https://urec.uark.edu/wellness/wellness-resources.php and scroll down to Wellness Card Sort by Balanced Card Sorts.

This interactive, drag-and-drop activity focuses on eight dimensions of wellness: social, occupational, financial, environmental, intellectual, physical, emotional and spiritual.