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Physical Activity

Healthy Exercise Habits and Tips

  • Make an exercise routine
    • Scheduling time for physical activity drastically increases the likeliness of staying active.
  • Set attainable goals
  • Workout with a friend
    • It's easy to convince yourself that you'll start your exercise regimen tomorrow; however, if you set a time to work out with a friend you are more likely to keep and continue that commitment.
  • The daily recommended amount of exercise for adults 18 and older is 45-60 minutes.
    • ½ endurance (Aerobic):  A form of physical activity that is designed to improve stamina and energy requirements to reach fitness goals.
      • Examples: Walking, running, stair climbing, cycling, rowing, cross country skiing, swimming, jump roping.
    •  ½ resistance (Anaerobic): A form of physical activity that is designed to improve muscular fitness by exercising a muscle or a muscle group against external resistance.
      • Examples: Weight lifting, sprinting, jumping or any exercise consisting of short exertion, high-intensity movement.

Sports Nutrition


  • Water
    • Weighing before and after an intense workout can indicate how much water weight has been lost.
    • For every pound lost consume an extra 16-24 oz of water.
  • Gatorade/Powerade
    • Supplemental hydration: 4-6 oz every 15-20 minutes after 60 minutes of continuous exercise.



  • 3500 calories = 1lb
  • Although input vs. output is important, it is still recommended that you are conscious of what you are consuming. Practicing moderation increases the likelihood of maintaining a well-balanced diet. Watch this video to understand more about calorie dense foods vs. empty calories.

Exercise Related Health Issues

Additional Resources

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Office Hours 
Monday - Friday
8:30 a.m. - 5:00 p.m.
Campus Life Center, Suite 220 

Contact Us
Sydney Will
Health Educator  

USC Upstate
800 University Way
Spartanburg, SC 29303