Finding strength in routine: Student-athlete shares how exercise fuels her college journey

By Roman Gallitz

If you’re a college student, chances are that you have felt some depressive condition: 38 percent of U.S. college students have reported moderate-to-severe depressive symptoms, according to a 2023-2024 Healthy Minds Study.

Between classes, athletic or personal commitments, homework, studying and getting enough sleep, it's understandable that less than 50 percent of college students are meeting physical activity guidelines. Many decide to skip out on exercise because they feel they’re already too busy. Oftentimes, those same people fall into the 38 percent of people who report moderate-severe depressive symptoms mentioned earlier. However, a 2022 scientific study suggests students could be missing out on a key factor in preventing negative mental health symptoms, estimating that 1-in-9 depression cases could be avoided through exercise.

Isabella Henderson / Photo provided by Henderson

Isabella Henderson, a student-athlete on the cheer and stunt team at Muskingum University, agrees with the study’s claim. She credits exercise for keeping her spirits up, which in turn helps her maintain good grades. Henderson landed herself a spot on the Dean’s Academic List (which requires students to have a grade point average of 3.6 or higher) in the fall 2024 semester, her first semester at Muskingum. However, to her, that has become the standard; she feels that maintaining her physical fitness enables her to perform at her best each day.

 Life as a collegiate-level student-athlete is more demanding than that of a typical student. Finding the time for school, studying, athletics, personal life and daily workouts without burning out is a task in itself, but Henderson chooses to make time for what’s important to her. She believes that getting in exercise doesn’t need to be a considerable time commitment and should be something enjoyable. Furthermore, she believes that exercising helps her better handle the stressors of life and increases productivity.

According to the Centers for Disease Control and Prevention (CDC) guidelines, adults should get at least 150 minutes of physical exercise per week. However, any amount of exercise is more beneficial than none.

“Overall, working out makes me feel more productive, energized, and motivated to do more things,” Henderson said. “Putting some effort into how I want to look, knowing eventually I'll be what I want to be just by doing these little workouts every single day, makes me more excited for my future.”

Henderson understands that it can be tough to find that motivation to get started. But, eventually, exercising becomes a routine if you stick with it long enough. Henderson has a routine of her own, aiming to work out every day, whether it is cardio, weightlifting or stretching. She encourages everyone to give it a shot.

For anyone included in the 38 percent mentioned earlier, incorporating some form of exercise could be a beneficial step forward. That one small step could be the spark that ignites a fire of lasting change.

“Find people who are like-minded as you, like you are both going for the same goal, so then you can both hold each other accountable in that way,” Henderson said. “And when you find someone like that, hold on tight.”