Health and fitness

Exercise, play sports, and keep healthy. Your concentration, creativity and memory will improve if you get moving! Physical activity can give you better concentration, memory and increased creativity. You will get better sleep, and more energy, and reduce stress and anxiety. The recommendation is 20–30 minutes of movement five days a week.

Physical activity

Our bodies are built for movement and activity. There are many good reasons to reflect on our activity and exercise habits.

Everyday life can involve a lot of time sitting still. Sitting still too much can have negative effects on both the body and the brain. A half-hour walk or bike ride has a great effect to prevent the negative effects of sitting still. It also helps to take short breaks and move around at regular intervals during the day.

As a student at Uppsala University, you have access to a great variety of sports and activities.

The Student Health Service offers free group training for those who want to test and experience the positive effects of exercise. The offer varies depending on whether you are a student at Campus Gotland or in Uppsala.

Several student nations and student unions offer a large range of activities.

Campus1477 is the students' training facility in Uppsala. Through collaboration between the Student Health Service and Campus1477, you are offered a free Student Sports Membership and can participate in several exercise sessions, events and activities.

Horse riding through Akademistallet, the university stables.
Student ice skating and falling.

Training for depression

Physical activity promotes your mental health and can counteract both anxiety and depression. Therefore, it's good to make physical activity a habit when you feel well. Additionally, physical activity is as effective as medication for mild to moderate depression.

You may need to adjust your level of effort according to how you feel. For example, a 20–30 minute walk can reduce anxiety and alleviate your condition, but if you have the energy, higher-intensity exercise can have a greater effect.

The anxiety levels decrease straight after a workout, but the effect can last for several days afterwards.

You will need to have patience as it can take up to several weeks for the effects of regular exercise to kick in. If you are depressed, you may also need a combination of exercise and other treatments such as medication and/or counselling. It is important that you seek help so you can get the support you need.

What should I think about?

  • The important thing is not really what you do, but that you are physically active.
  • If you are not used to exercising start gently and make progress slowly.
  • Find an activity you enjoy. It increases the likelihood that you will establish a habit in the long term.
  • Spend time being active outdoors. Daylight has a positive impact on your sleep.
  • If you need to sit still for a long time try to take breaks and shorter walks during the day.
  • Adjust your activity level to how you feel. If you are sick or feel exhausted, do not exercise intensively. Instead, focus on getting enough sleep and take slow walks.
  • Perform activity for 150–300 minutes per week where your heart rate increases moderately, or 75–150 minutes at high intensity. The activity should be spread out over the week.

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