Even small changes can have a big impact on health
Between lectures, assignments, deadlines, and social commitments, it can seem like there’s little room for anything else at uni.
In the middle of all this, you're expected to take care of your mental and physical well-being, which can sometimes feel like another item on the to-do list.
Exercise can feel like something to tick off rather than something that supports everything else you’re trying to do. But getting enough physical movement in our lives goes beyond fitness goals or building strength. It plays a direct role in how well we think, feel, and cope with stress.
When days are filled with long stretches of sitting, whether in classes, libraries, or in front of a laptop, it’s easy to underestimate the impact on the mind. The body isn’t built for endless hours of inactivity. A sedentary routine can dull concentration, lower energy, and even disrupt our mood and sleep.
Even small amounts of movement, on the other hand, send signals to the brain that help keep it sharp. Blood flow improves, oxygen levels rise, and mood-regulating chemicals like endorphins and serotonin give us a boost. This is why even a short walk leaves you feeling more awake, and why stretching between study sessions helps you refocus.
One reason many people avoid exercise is the way it’s framed. If it’s seen only as intense workouts or long training sessions, it becomes overwhelming. That turns activity into a chore, which makes it harder to start. But movement doesn’t have to be packaged as a workout.
Think of it as giving your body and mind the conditions they need to function properly. A short stroll across campus, taking the stairs instead of the lift, or standing up for a few minutes each hour helps more than most people realise. For anyone who uses health data on their phones, features like “stand minutes” give us an idea of how much we're getting up from our chair. Standing for even a couple of minutes each hour improves circulation and offsets the physical strain of sitting too long.
The mental side is just as important. Activity works as a pressure release. After a jog, a swim, or even a slow walk outside, problems often feel lighter and easier to manage. Stress doesn’t disappear, but your capacity to deal with it improves. This reset can make a noticeable difference when deadlines and other responsibilities are weighing you down.
There’s also a social dimension. Physical movement becomes more enjoyable when shared. Sunway College and University have many clubs and societies that encourage activity, from fitness groups to sports teams (click here for more info). Being part of these communities means you gain both the physical benefits and the connection that comes from shared experiences.
This doesn’t require a complete lifestyle overhaul. You don’t need to suddenly become a fitness enthusiast or give up large chunks of your schedule. What matters is having at least some small bursts of movement in your day. Walking more, stretching often, taking stairs, or joining a casual game with friends all build towards better health. Over time, these small choices add up, leaving you with more energy, better sleep, and a clearer mind.
When you support your physical health, you also create the mental clarity and focus that make daily pressures easier to handle. Rather than seeing it as another demand on your time, view it as an investment in your ability to feel steady and capable.
