UJ STUDENT HEALTH AND WELLNESS STUDENT GUIDE 25 Quick Routine Neck Rolls – Slowly rotate your neck clockwise and counterclockwise (30 sec each). Shoulder Shrugs – Lift shoulders to ears and release (10 reps). Seated Torso Twist – While sitting, twist gently to each side (10 reps per side). Hamstring Stretch – Stand, extend one leg forward, reach for toes (20 sec each leg). Calf Raises – Stand on tiptoe, lower slowly (15 reps). Even short breaks improve circulation, focus, and posture. Small Moves, Big Gains: Sneaky Ways to Stay Active Gym memberships aren’t the only path to fitness. Campus-Friendly Ideas Walk Between Classes: Skip the bus if it’s a safe distance. 10-Minute Stretch Breaks: Set a timer while studying. Stair Power: Choose stairs over elevators to build leg strength. Move More Without a Gym Not everyone can afford a gym contract, and that’s okay. Movement doesn’t require fancy equipment. Campus-Friendly Moves Stair Sprints: Skip the lift. Take stairs to strengthen legs and lungs. Desk exercise: Shoulder rolls, neck stretches, and seated twists during study breaks. Campus Walks: Challenge yourself to hit 8,000–10,000 steps daily. Free Workouts YouTube: Try body weight HIIT, dance, or yoga. Outdoor spots: Kingsway and Soweto campuses have open areas for jogging. Sports clubs: UJ has everything from soccer to ultimate frisbee. Movement isn’t about aesthetics, it’s about mental clarity, energy, and long-term health. Quick Wins Short bursts of activity, like three 10-minute walks, are just as beneficial as one long workout. Consistency beats intensity for lasting health. Benefits Cardiovascular fitness | Reduced stress and anxiety | Environmentally friendly transport Fitness Alternatives Long lectures or study sessions can leave you stiff and sore. These simple stretches take just five minutes.
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