Online Health & Wellness

Online Health & Wellness

The Office of Student Life prides itself on giving opportunities to all students at OSUIT. 

Our mission is to create a healthy and fun lifestyle for our students, faculty, and staff. Health and Wellness is more than just physical, it is a process of becoming aware of and making choices towards a healthier and enjoyable life. Our department strives on being a part of the America’s Healthiest Campus initiative and seeks to provide choices and changes through the quality programs offered in Student Life.

Whether you're a commuter student unable to use the gym in your schedule, an online student who doesn't visit campus, or a residential student needing guidance on what to do in the gym, we have something for you! Check out the workouts below for a jump start or a routine that requires little to no equipment. All you need is some space and a set or dumbbells or a resistance band. 

Workouts

Weighted Deadlift Full Body Workout
(with dumbbells/resistance bands)

 

Weighted Squats Lower Body Workout
(with dumbbells/resistance bands)

Bicep Curl Upper Body Workout
(with dumbbells/resistance bands)

 
 

Running Programs

Not sure where to start when it comes to training for a run? Check out these running programs. Kick start your training with a 5k training guide, and if you really like that guide, check out our half marathon training guide to get you on the right track to completing your next race! 

Healthy Grocery List

Having a well-planned grocery list will help you get in and out of the store quickly and helps you stick to your healthy eating plan. Follow these tips for filling that list with the healthiest food from each aisle.

  • Proteins: Chicken, lean red meat, turkey, fish, eggs, tofu, shrimp.
  • Fruits: Berries, bananas, apples, oranges, limes, lemons, grapefruit, etc.
  • Vegetables: Broccoli, cauliflower, asparagus, onions, carrots, spinach, etc.
  • Carbohydrates:  Sweet potatoes, potatoes, oats, quinoa, brown rice, beans, whole wheat bread, whole-grain pasta.
  • Healthy Fats: Olive oil, avocados, coconut, nuts, seeds, almond butter, peanut butter.
  • Dairy and non-dairy products: Greek yogurt, low-fat cheese, cottage cheese, skim or low-fat milk or soymilk.
  • Snacks: Dried fruit, nuts, seeds, whole-grain crackers, hummus, dark chocolate pieces.

Nutrition Guide

Nutrition is nourishment or energy that is obtained from food consumed or the process of consuming the proper amount of nourishment and energy. Here are basic nutrition tips that will help you push start a healthier lifestyle way of eating.

  • Find a healthy eating style that you will enjoy.
  • Drink water instead of sugary drinks.
  • Eat more fruits and vegetables.
  • Do not focus on “diet trends.” Make eating healthier a lifestyle change.
  • Choose whole foods over process foods.
  • Learn what protein, carbohydrates, and fats are.
  • Learn the basics of reading a nutrition facts label.
  • Eat breakfast.
  • Take multi-vitamins and fish oil.
  • Get a good night’s rest.