General Health

The FLU Ends with U. Learn more: www.flu.gov

General Health Outreach Programs

Student Health Advocates facilitate a variety of interactive, informative programs! We can help you equip your group or organization with the latest information to make healthy life choices. SHAs can provide blood pressure screenings, workshops on nutrition, fitness, stress and more. Information tables can also be provided at your event.

All programs are provided free of charge and usually run about 1 hour. We request a minimum of 10 students per session. Plan ahead - allow at least 2 weeks to schedule a program. Listed below are general health programs. Sexual health programs and alcohol, tobacco, and other drug programs are also available.

Cooking with SHAs. One of our most popular outreaches! Learn how to cook a quick and inexpensive meal while learning about key nutrition facts. This program includes a cooking demo plus healthy recipes to take home with you. * Please note: requestors must provide cooking space, cooking materials, and ingredients.

Freshman 15: Fact or Fiction? Don't have time to go to the gym? Want to learn more about exercise and nutrition? Find out how to incorporate these two components while adjusting to college life.

Get Movin' at UCSD. Get acquainted with all the exercise opportunities on and off campus in this fun and interactive outreach.

Life in the Stress Lane. Students will learn a variety of ways to handle stress. SHAs will accomplish this by taking students through a series of fun activities and group discussions.

Nutrition Jeopardy. Ever wonder what type of fat raises good cholesterol? Why is it important to get enough fiber? Get these questions and many more answered while playing the fun and famous TV game show centered on nutrition information.

Sleepless at UCSD. Do you find yourself dozing off in class? This program contains fun activities and valuable information for getting a good night's sleep.

Staying Healthy During Flu Season. Find out how to protect yourself against the flu, what to do if you get sick, and discover how a SHS Flu Buddy can help you.

Schedule your program now! To schedule a FREE outreach for your group or organization, fill out the online request form or call (858)534-1824.

Stress, Sleep and Fitness

Stress, sleep and fitness are all important issues that can certainly impact the health and well-being of college students. As with most other health issues, these can be interconnected.

Stress makes it difficult to go to sleep; lack of sleep can increase feelings of stress. Exercising can help you have a more sound sleep, but if you are feeling tired, you may find it hard to exercise.

The following are some ways to reduce and manage your stress, get a good night's sleep and make time for exercise. Fitness Guidelines

Physical activity promotes mental and physical health. It is a fun way to also help reduce stress levels. In 2007, the American College of Sports Medicine and the American Heart Association updated physical activity recommendations as:

moderately intense cardio 30 minutes a day, five days a week
OR
vigorously intense cardio 20 minutes a day, 3 days a week
AND
8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week

Moderate intensity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.

The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

Circuit Training

Are you limited on time to exercise? You can do circuit training in the comfort of your own home! Click on the link below for a circuit training guide. This is not meant to replace your exercise routine, but it is a great way to get in some physical activity during a study break or in between classes.

Circuit Training at Home

For some great physical activity links, check out www.healthierus.gov/exercise.html.

NOTE: If you suffer from any heart or physical condition, see a doctor before participating in physical activity.

Walking - Get Fit & Reduce Stress

We often hear from students who have low energy and high stress. Students are also concerned about their weight and general fitness level. Walking is an excellent way to get (or stay) in shape, enjoy the fresh air, and reduce those stress levels. Walking is especially good for students with varying schedules and physical ability.

Wearing a pedometer, available at most sporting goods stores, can be motivating and help you measure your progress. After some research, we found the Digi Walker SW-200 pedometer to be consistently good at a reasonable price ($15-25). This is a basic pedometer that tracks only your steps. See more info at: New-Lifestyles.com or phone 888-748-5377.

Walk around and get to know your campus! Visit the Walk UCSD link for maps of walking paths on campus.

FITstop - a Personal Fitness Assessment

The Student Health Advocates provide a personal fitness assessment called FITstop. This measures a person's level of fitness compared to others in the same age group. Special equipment and exercises are used to measure blood pressure, heart rate, percent of body fat, vital capacity, flexibility, cardiovascular endurance, abdominal strength and upper body strength. The four specific categories measured are: cardiovascular health, muscular strength and endurance, body weight and composition, and flexibility. These assessments are done on a walk-in basis at the RIMAC facility each week.

The Personal Wellness Program

A 10-week program consists of an initial physical fitness assessment, evaluations with UCSD Recreation personal trainers, 8 weeks of small group fitness training, and a follow-up fitness profile for your long term fitness program. Provided free of charge to UCSD students, this unique program is sponsored by Student Health and UCSD Recreation.  Get more information on the UCSD Recreation page.