Amidst the constant barrage of assignments and extracurricular activities, it can be difficult to balance academic obligations with health preservation. Healthy habits, such as sufficient sleep, frequent exercise, and a balanced diet, seem like pipe dreams while pressed for time. Nevertheless, easy tactics exist for busy people who wish to reclaim their health.

1. Don’t waste calories on sugary drinks

It does not require expert knowledge to recognize the adverse effects of consuming two liter bottles of Coke on a daily basis. Despite this, many forget that seemingly benign drink can be high in sugar. While school vending machines do not offer cans of Coke, beverages like Snapple closely compare in sugar content. Consuming excessive amounts of sugar, whether in soda or artificial fruit juice, contributes to the risk of developing type II diabetes and weight gain. Sugar crashes can also make those who do not regulate sugar consumption drowsy and unproductive.

Diet drinks, including Propel, create a false sense of comfort. Artificial sweeteners used in diet drinks can stimulate higher glucose levels and high cholesterol.

Consuming water proves to be the most viable option, as it fully hydrates the body and flushes toxins.
Katie Zhu ‘17 speaks to the benefits of drinking water, declaring, “It is much easier to regulate your nutrition when you cut out sources of empty calories like soda and fruit juice. These drinks, although they do not satiate you, can have surprisingly high calorie and sugar counts. Water, on the other hand, provides all the hydration you need with none of the sluggishness that can come from drinking sugary beverages.”

Simply replacing certain beverages with water evidently boosts health in a variety of body functions.

2. Incorporate small doses of fruit into all meals

Since childhood, we are conditioned to associate fruit with good health. However, people often abandon this basic principle in hopes of discovering a quick-fix. Many misconceive that eating a multivitamin or drinking fruit juice delivers the same benefits as eating fruits. While taking a daily vitamin surely helps, it does not mirror the effectiveness of eating real fruit. Similarly, fruit juice lacks perhaps the most vital nutrient of real fruits: fiber. Fiber plays an essential role in regulating digestion, and reduces risk for heart complications later in life.

3. A little bit of exercise can go a long way

While spending hours each day in the gym or going for a run at five in the morning isn’t a feasible option for most high school students, small amounts of exercise culminate in long-term benefits. Simple bodyweight exercises, such as push-ups, sit-ups, squats, and lunges, stimulate important muscle groups. Performing these exercises does not guarantee the physique of Arnold Schwarzenegger, but definitely work better than inactivity. Since body-weight exercises do not require equipment, it is a convenient option for any time or place. Additionally, integrating more walking into your daily routine can be as effective as going for a run.

Technology, such as the Fitbit or a pedometer, helps track activity levels and provides instantaneous feedback. Another option for Ridge students is participating in the Option II program at the YMCA, a program of which Rohan Jinturkar ‘19 is a strong proponent. He finds that “replacing my normal gym period with a study hall allows me to lighten my workload during the school day and free up time to go to the gym, eliminating the typical impracticality of exercising after school. The classes I take at the YMCA are a much more effective workout than the typical gym class at Ridge, and I can maintain consistent levels of exercise as a result.”

With regular exercise, stress levels tend to decrease and sleep quality increases. With stress and lack of sleep being two of the biggest problems for students, efforts to increase exercise may very well result in a more enjoyable high school experience.

All Ridge students seeking new changes should turn to these considerations. With discipline, proper decision-making, and extra mindfulness, the implementation of one or more of these tips will promote positive change.