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Daily habits to help keep fit and healthy this term

​News | ​15 September ​2023

​​​​Freshers’ Week is just around the corner and this will be an exciting and busy time for Freshers starting their university experience.

For students who want to keep on top of their health and fitness during their studies and maintain a routine, Cardiff Met Uni’s Active Lifestyle Manager, Rhodri Williams, shares some small habits we can easily incorporate into our daily routines that will keep us physically and mentally well.


Read every day and take time away from a screen for an hour before sleep. Reading can help improve long-term neurological function, whereas limiting screen time before sleep will help you fall asleep faster and have a better quality sleep (screens stimulate the brain!). This in turn improves mood, energy and function.


Walk whenever possible. Walk to lectures. Walk to tell a housemate something rather than sending a message, take the stairs rather than the lift, walk around whenever on the phone, and if you have a car, park as far as possible in the car park to get some extra steps in.

Meal prep

Prepare food. This saves you from eating something unhealthy from the canteen or shop. Regular snacker? Make sure you have some fruit in your uni bag ready to go.

Keep hydrated

Drink a large cup of water first thing every morning as your body will dehydrate overnight. Buy a 2L bottle of water and fill it first thing in the morning and aim to finish it twice during the day, sipping regularly. Don’t wait to be thirsty; this means your body is already 1% dehydrated. Being 5% dehydrated can cause severe health risks.

Limit social media

Set a daily limit for social media apps on your phone.

Write down what made you happy today

At the end of each day, write down three positives from your day. This helps with a sense of wellbeing and having a positive outlook.

Cut down on caffeine

Swap the mid-morning coffee for a green tea. Green tea is rich in antioxidants, improves brain function, increases fat burning and is still packed with that caffeine you crave.

Avoid caffeine in the afternoon – this could impact your sleep.

Colour in your dinner plate

Make your meals as colourful as possible. All colours of fruit and veg are packed with different types of antioxidants that are great for the body. Variation is key.

Listen to your body

Movement every day is great, but this can be as simple as a gentle walk. If the body doesn’t feel up for a fourth consecutive day of heavy lifting in the gym, listen to it. You’ll be better off in the long run for taking that rest day. The body adapts when resting; it’s so important.

Rhodri Williams is Active Lifestyle Manager at Cardiff Met Sport​ who offer excellent sports facilities and an extensive range of activities to cater for everyone from elite athletes to students, staff and the wider community.