For most people, their New Year’s resolution is to start working out and/or eat healthier. Both options boost productivity and mental health in young adults, however maintaining a healthy lifestyle while balancing schoolwork can be difficult. 
According to an article by Ashima Sharma et al., regular exercise acts as a stress reliever, improves sleep and increases attention spans (Sharma, 2006). For students, the effects of working out can positively affect academic performance. When students come to school feeling well-rested and calm, they allow their minds to focus on learning and their assignments. The exercise doesn’t have to be intense. A 30-minute walk three times a week is enough to relieve stress and reap benefits that’ll improve memory and concentration (Harvard, 2023).
Another common resolution amongst students is to start eating healthier. In a study conducted by the American Society for Nutrition (ASN), 72 males between the ages of 18 and 25 who were diagnosed with severe depression were divided into two groups: a group that began the Mediterranean diet and the control group. The Mediterranean diet includes more fruits, vegetables, fish and whole grains from natural sources. After 12 weeks, the group that adhered to the Mediterranean diet saw significant improvement in their depression symptoms in comparison to the control group (ASN, 2023). The pressure of perfectionism, workload and social relationships can severely impact the mental health of students in high school and cause students to become depressed. In 2022 alone, 16% of teenagers had at least one major depression episode (Newport Academy, 2023). Depression rates in teenagers have been increasing with each passing year; in 2007, depressive episodes only impacted 8% of teenagers and in 2017 it impacted 13% of the age group (Pew Research, 2019). As teenage depression becomes more common, awareness in practical, lifestyle methods that combat symptoms of mental disorders become more common.
For most people, diet and mental health are directly correlated. If they’re struggling mentally, then their diet tends to fail and vice versa. The same phenomena occurs with working out. Changing lifestyle habits to improve quality of life can be difficult, but not impossible. Set meaningful and reachable goals, find purpose and become surrounded with motivated people. Motivated people are optimistic, planners and gather feedback from their peers (Hack Spirit, 2023). Progress isn’t a linear slope, but rather a series of ups and downs with a general positive development.
After a while of working out and/or eating better, progress can be visibly seen, however this isn’t the only progress made. Following a healthy diet can improve heart health, strengthen bones, prevent diseases and improve mood (Medical News Today, 2023). In addition, exercise stimulates the vagus nerve, the nerve that runs down the spinal column, and improves mind-body connection. For example, High-Intensity Interval Training (HIIT), a series of intense training followed by easier work, increases the safe heartbeat range, a factor indicating a healthy heart and a better brain-body interaction (AARP, 2023).
As assignments start pouring in after winter break and students stress over grades, it is important to set aside time away from the books and focus on activities that’ll improve their academic performance and long term health. Working out and maintaining a balanced diet allows students to make progress towards a better lifestyle alongside their academic goals.
Works Cited:
https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills
https://nutrition.org/how-to-boost-mental-health-through-better-nutrition/
https://hackspirit.com/habits-highly-motivated-people/
https://www.medicalnewstoday.com/articles/322268
https://www.aarp.org/health/healthy-living/info-2023/exercise-and-mental-health.html
