Exercise is Medicine – On Campus (EIM-OC) at Montclair State University

Moving Toward a Healthier You — One Step at a Time

Why Exercise is Medicine?

Physical activity in appropriate amounts promotes optimal health and is integral in the prevention and treatment of many medical conditions. Exercise is more than just going to the gym — it’s about finding ways to move that fit your lifestyle, your comfort level, and your goals.

• National guidelines recommend 150 minutes of moderate intensity activity per week.
• But remember: something is better than nothing.
• Starting slow is perfectly okay — what matters is simply beginning.

Discover What Works for You

Want to learn more about how to add movement into your daily life?

Exercise Intensity: What Does It Mean?

Everyone’s body is different, and what feels “intense” varies from person to person. Use the table below as a general guide — but remember, your own effort matters more than comparison to others.

Always remember focus on how YOU feel — your pace and progress matter most!

Your Journey, Your Pace

Exercise should feel approachable, not intimidating. Whether it’s five minutes of stretching, a short walk between classes, or exploring group activities at the Student Recreation Center, every step counts.
Let’s move forward together toward a healthier, more energized campus community.

Other Ways to Support your Health Goals

Get enough quality sleep — Aim for 7–9 hours each night, room should be cool, avoid caffeine in the afternoon/evening, alcohol may help fall asleep, but disrupts health sleep patterns at night.
Stay hydrated — Drink water regularly throughout the day to support energy and focus.
Eat a balanced diet — Eat to satiety, then stop. Include a variety of colorful fruits, vegetables, whole grains, and lean proteins.
Take breaks from screens — Give your eyes and mind a rest with short movement or breathing breaks, especially before bed time.
Connect with others — Spend time with friends, family, or community groups to boost your mood and motivation.
Manage stress — Try simple techniques like deep breathing, mindfulness, or a walk outdoors.
️ Celebrate small wins — Every positive step—no matter how small—counts toward a healthier you.
⚖️ More is not always better — Physical activity can be helpful in many ways, but too much can be a problem too. Target about 150 minutes of moderate intensity a week. If you feel the need for more and obsess about your body, visiting CAPS may benefit you.

EIM-OC Campus Partners Resources:

CAPS Outreach and Community Programs (Mental Health Screenings, RADical Health, Workshops and Presentations) – https://www.montclair.edu/counseling-and-psychological-services/outreach-and-community-programs/

Department of Kinesiology (Community Fitness Lab)- https://www.montclair.edu/kinesiology/community-fitness-lab/

Health Promotion (Body Image, Eating Disorders, Sleep, Stress, and many more resources)- https://www.montclair.edu/health-promotion/health-resources/

Student Health Center (Mental Health, Sleep, Nutrition, Fitness App recommendations, and many more resources) – https://www.montclair.edu/student-health-center/resources/

Montclair State University – Exercise is Medicine On Campus (EIM-OC)

Contact: 

Peter Hosick – hosickp@montclair.edu

Jared Utterback – utterbackj@montclair.edu