Physical Wellness: Exercise Edition

Posted on by

By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello everyone, Sai here! I hope you’re all having a great day. I’m here to talk about physical wellness. 

I think physical activity is such an important topic. Being able to be physically active, regardless of where you are, is something that can be beneficial for a lot of people! Below I’ve listed some on- and off-campus activities you can do in order to maximize cool and unique places to exercise within the Lowell area!

Campus Recreation Center

UMass Lowell’s Campus Recreation Center (CRC) is located on East Campus, next to Fox Hall and the East Campus Garage. This building, as well as the Riverview Fitness Center on South Campus, has amazing opportunities to exercise at any level. Not only are both gyms beginner-friendly, but they also offer opportunities to improve physical wellness for those who may not be comfortable using the gym equipment. For example, the CRC offers classes with  alternative ways to exercise and relieve stress, including yoga, cycling, zumba, pilates, and more. All of these activities are free for UMass Lowell students, so I definitely recommend giving them a shot! Both the classes and the gym require 0 commitment, so if you end up not liking them, that is fine! To learn more about the different programs offered at the CRC, visit this link.

UMass Lowell Kayak Center

Did you know our school has a summer Kayak Center? It is located at the Bellegarde Boathouse, slightly off-campus, but UMass Lowell students are allowed to rent kayaks here (with proper training). All a student has to do is call the center and schedule an appointment in advance. To make a kayak rental or reservation, you can contact the Kayak Center at kayakcenter@uml.edu or 978-934-5690.  

Join On-Campus Organizations

Some UMass Lowell clubs and organizations also engage in off-campus activities. For example, The Indoor Climbing Club goes rock climbing at local gyms. This club offers an amazing opportunity to learn how to rock climb and meet an amazing group of individuals! 

If you join an intramural sports team, you may also have the chance to travel for away games. These teams are ideal for those who don’t want to commit to a full club. They are low-commitment and allow you to play with others based on your skill level in sports like basketball, pickleball, soccer, and more!

Take Walks Around the City

If all of these activities feel overwhelming to you, that is fine! You could also try walking on the track inside the CRC or around campus. Something as small as 5 minutes of physical activity a day can lead to many amazing health benefits, both mentally and physically!

If you want to discuss this topic with me further or simply anything related to your well-being, feel free to come to my office hours. They take place every Monday and Wednesday from 1-3pm in the Health and Social Sciences Building, more specifically the Health Sciences Hub (room 195)! You can also book an appointment with me here. I hope you all have an amazing day!

Until next time,

Sai

Starting Your Day Fresh and Energized

Posted on by

By: Faith Kollie, Kennedy College of Sciences Well-being Leader 

Starting your morning on the right note is essential for having a stress-free day. Even if you’re not a morning person, I’ve discovered that having a planned daily routine makes you eager to wake up. The day can be busy, loud, and chaotic, but maintaining a daily habit can help ground you and provide energy for the day. 

Many people struggle to get up when the alarm rings, causing them to rush through their morning routines. People also often skip a healthy breakfast or grab something unhealthy, leaving them unprepared physically and mentally for the day ahead.

Starting your morning on a positive note is essential for good health; establishing a self-care routine in the morning sets the stage for a great day. Once you experience the benefits of a morning routine, you’ll look forward to waking up each day.

Here are a few tips to add to your morning routine:

1. Wake up at least 2 hours before your expected time

If your day normally starts at 9 am, I advise getting up around 6 am or 7 am every morning. This means going to bed the night before at least 2 hours earlier than you normally do. If you’re a person who loves to hit the snooze button and go back to sleep, try charging your phone away from your bed. That way, you won’t be tempted to snooze back to sleep. Waking up earlier than anticipated empowers your body, allowing you to breathe deeply and prepare for your day at a relaxed pace. This intentional start ensures you’re ready to tackle your day with confidence and focus. 

Tip: If you like to work out in the morning, I advise waking up a little earlier than 2 hours. 

2. Practice good oral hygiene

Brush your teeth and clean your tongue before eating or drinking. Overnight, your mouth accumulates leftover food particles and waste, particularly on your tongue. Unhealthy microbes thrive in the warmth of your mouth while you sleep, so cleansing your mouth in the morning can help remove these toxins and impurities before you start your day.

For more info on this topic: https://www.healthline.com/health/should-you-brush-your-teeth-before-or-after-breakfast#why-before-breakfast

3. Hydrate and nourish your body:

When you sleep, your body is fasting, so it’s important to restore nutrients and energy in the morning. Hydrating helps eliminate toxins and reduce disease risks. Nourish yourself with whole grains, proteins, healthy fats, dairy, and fruits. 

If you’re looking for ideas, here are some easy and healthy breakfast recipes: https://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/

4. Find peace through meditation and spirituality

Meditation is a practice that involves focusing and clearing the mind using various mental and physical approaches. It can help reduce stress, improve concentration, and boost general well-being. For spiritual people, including meditation in their morning practice, can help set a positive tone for the day. In the morning, you might engage in practices that are meaningful to you, such as reading religious books, praying, or practicing gratitude.

Challenge yourself to try one of these practices every day. Starting slowly and building a routine over time will help you accomplish your goals and allow you to feel more energized each morning. If you’re having trouble managing your mornings or would like to discuss ways to improve your daily routine, book an appointment with me here: https://calendly.com/faith_kollie/well-being-meeting.

Tips for Minimalism and Thrifting in Lowell

Posted on by

By: Sydney Shea, Zuckerberg College of Health Sciences Well-Being Leader 

College life can be chaotic between classes, work, and social life. Coming home after a long day to a cluttered room is the last thing you need. An organized space can help create a calm and focused mind by reducing distractions. Luckily, you don’t have to spend a fortune to achieve it! Thrifting is a budget-friendly way to find stylish storage solutions, cool pieces, and unique decor that can transform your space without breaking the bank. When your space is tidy, your brain doesn’t have to process visual chaos, making it easier to relax, concentrate, and be productive.

Declutter First

Before you go out thrifting for new stuff, look through what you have! As you’re organizing your items, ask yourself these questions: 

  • “Do I use this regularly?”
  • “Does it add value to my life?”
  • “Would I choose this over similar items I already own?”

If an item is just sitting in your closet taking up space, donate it! 

Surrounding yourself with belongings that have meaning and a story behind them can be a great way to practice minimalism and declutter your space. That’s why I love thrifting; each item has its own history and unique characteristics.

Thrifting is a simple, yet powerful way to live more sustainably. It reduces textile waste, lowers your carbon footprint, and gives clothes a second life instead of sending them to landfills. Since producing new clothing requires tons of water and energy, thrifting can help conserve resources while slowing down the harmful effects of fast fashion.

Beyond the environmental impact, thrifting can help you save money and support local communities through charity-based stores.

My Go-to Spots for Thrifting:

I’ve been an avid thrifter my whole life, and over the years, I’ve discovered some amazing secondhand spots in and around the Lowell area. 

Here’s a list of a few of them:

1. Saint Vincent de Paul – Lowell, MA

This is my favorite thrift store in the area! It’s a hidden gem filled with affordable items, from clothing and shoes to knickknacks. Plus, shopping here supports local outreach efforts, making it a win-win.

2. Goodwill Outlet – Hudson, NH
If you’re up for some hunting, the Goodwill Outlet (aka “the bins”) in Hudson, NH is worth the trip. Unlike regular Goodwill stores, this outlet sells items by the pound, making it one of the most budget-friendly places to thrift. 

3. Savers – Nashua, NH
Savers is a thrifting classic, and the Nashua location never disappoints. It’s well-organized, making it a great spot if you prefer a less chaotic shopping experience.

Whether you’re new to thrifting or a pro, Lowell and its surrounding areas offer great spots to check out. Next time you’re looking to refresh your wardrobe or living space, consider giving pre-loved items a second chance!

Volunteering for Wellness

Posted on by

By: Angel Molekunnel, Manning School of Business Well-Being Leader

As a college student, managing academic stress, social life, and personal growth can be overwhelming. One often overlooked method of improving mental well-being is volunteering. Engaging in community service has been shown to reduce stress, increase happiness, and improve self-esteem. By giving back, students can find a sense of purpose, build connections, and develop valuable life skills.

UMass Lowell is recognized as a top research institution with R1 Classification, signifying its excellence in research and innovation. This commitment to knowledge and impact extends beyond academics, as the university also prioritizes community engagement and service-learning. Whether you’re looking to make a difference in Lowell or beyond, UMass Lowell provides numerous volunteer opportunities that allow students to engage with the community while boosting their own well-being.

How Volunteering Improves Mental Health

  1. Reduces Stress and Anxiety – Acts of kindness can release oxytocin, a hormone that promotes feelings of bonding and reduces stress levels.
  2. Increases Happiness – Helping others can stimulate the production of dopamine, the “feel-good” neurotransmitter responsible for feelings of pleasure, satisfaction and motivation.
  3. Enhances Social Connections – Volunteering can build a sense of belonging and help students form meaningful relationships.
  4. Boosts Self-Esteem and Confidence – Contributing to a good cause can create a sense of accomplishment and personal growth.
  5. Provides a Sense of Purpose – Helping others allows students to gain perspective and develop gratitude for their own lives.

Ways UMass Lowell Students Can Volunteer

UMass Lowell offers many opportunities for students to give back to the community while improving their own wellness. Here are some ways you can get involved:

1. The Office of Community Relations 

2. The Merrimack Valley Food Bank

  • Located in Lowell, this food bank supports families in need and relies on student volunteers.
  • UML students can help organize donations, distribute food, or assist with fundraising events.
  • Check out The Facts to get involved.

3. Service-Learning Courses and Community Internships

  • UMass Lowell offers FAHSS Service Learning and FAHSS Experiential Learning, which integrate hands-on community service with academic studies.
  • These internships allow students to work in marketing, social media, program planning, volunteer management, research, and technology while gaining professional experience.

4. Lowell House of Hope

  • Students can volunteer at House of Hope, which provides shelter and resources for homeless families.
  • Volunteers can help with meal preparation, childcare, donation sorting, and administrative support.

5. Dwelling House of Hope 2025 – Walk for Hunger – May 3rd 2025 at 8 AM

  • UMass Lowell students can participate in Walk for Hunger to support hunger relief efforts.
  • How to Participate:
    • Raise funds to help fight hunger and support the event.
    • Join a team (organizations and programs can form teams to participate together).

6. Student-Led Service Organizations

How to Get Started

Step 1: Identify Your Passion

  • Ask yourself: Do you love working with kids, the elderly, animals, or the environment?
  • Decide if you want to engage in hands-on work or organizational roles.
  • Consider what skills you want to develop through volunteering.

Step 2: Commit and Reflect

  • Volunteering is most rewarding when done consistently.
  • Reflect on how your contributions impact the community and your personal growth.

Volunteering isn’t just about giving—it’s about growing, connecting, and enhancing your well-being. As a UMass Lowell student, you have countless ways to get involved, whether through community outreach, environmental efforts, or mentoring programs.

By dedicating time to helping others, you’re not only making a difference in Lowell and beyond but also boosting your mental health, reducing stress, and creating lasting connections.

So, why not start today? Find a cause you’re passionate about and experience the many benefits of giving back!

Why Drinking Water is Essential for Students

Posted on by

By: Adriana Mendez, Manning School of Business Well-being Leader

Student life can be busy with classes, homework, club meetings, and social gatherings. Drinking enough water is a simple habit that is frequently forgotten in the hustle. However, consuming enough water each day is important for more than just satisfying your thirst; it also helps you stay focused, have more energy, and maintain optimal bodily functions. 

What Happens When You Don’t Drink Enough Water?  

  • Fatigue and low energy: Dehydration can slow down your body’s blood circulation, making you feel sluggish and unmotivated. 
  • Difficulty concentrating: Water is essential for proper brain function. Memory loss and a shorter attention span can result from even mild dehydration.  
  • Increased stress and irritability: Dehydration raises the stress hormone cortisol, which makes it more difficult to remain composed under stressful situations. 

Easy Access to Water on Campus 

It doesn’t have to be difficult to stay hydrated. All three campuses here at UMass Lowell have handy water refill stations, so it’s simple to fill up your water bottle in between classes. These stations reduce plastic waste while encouraging students to drink more water. 

Free water bottles are provided at a lot of school activities! Take advantage of the freebies and stay hydrated while attending a club event, career fair, or student gathering. 

Simple Ways to Stay Hydrated 

  • Keep water on hand at all times: Staying hydrated is simple with a reusable water bottle. 
  • Set reminders: Utilize hydration apps or phone alarms to remind you to sip water throughout the day. 
  • Choose water over sugary drinks: Water is a better option than sugary drinks because energy drinks and coffee can dehydrate you. 
  • Eat foods with high water content: In addition to drinking water, you can stay hydrated by eating water-rich fruits and vegetables like watermelon, oranges, and cucumbers. 
  • Drink a glass of water with a meal: It’s an easy way to build hydration into your routine.   

Getting enough water is important for your body and mind to function at their peak, not merely to quench your thirst. Maintaining your energy and focus when working on projects, going to the gym, or hanging out with friends can depend heavily on being hydrated. So, utilize the water refill stations, pick up a complimentary bottle at an event, and develop the everyday practice of drinking water. You’ll thank yourself later! 

Sources 

Plasma levels of mitochondrial DNA in patients presenting to the emergency department with sepsis – PubMed 

Hydration is really important for learning. How much do kids need to drink? 

Financial Wellness: A Key to a Secure Future

Posted on by

By: Kuldeepsinh Derola, Francis College of Engineering Well-being Leader

Financial well-being means making wise money choices, reducing stress, and ensuring a successful future. It comprises budgeting, saving, investing, and planning for home purchases and retirement. Poor financial habits can lead to stress and reduced productivity, while financial stability can encourage confidence and peace of mind.

Key Components of Financial Wellness:

  1. Budgeting – Track your income and expenses to prevent overspending.
  2. Savings & Emergency Funds – Set aside 3-6 months’ expenses for unforeseen events.
  3. Debt Management – Prioritize high-interest debt to avoid financial strain.
  4. Smart Investing – Grow wealth through informed investment choices.
  5. Retirement Planning – Start early with 401(k) or IRAs for future security.
  6. Financial Education – Stay informed to make better money decisions.

Steps to Improve Financial Wellness:

  1. Assess your financial situation: Track your income (scholarships, jobs, aid) and expenses (rent, food, subscriptions), and identify spending habits and student loan obligations.
  2. Set SMART goals: Define short-term (saving $500 in three months), medium-term (paying off a portion of loans), and long-term (graduating with minimal debt) financial goals.
  3. Create and stick to a budget: Use budgeting apps and follow the 50/30/20 rule (50% needs, 30% wants, 20% savings/debt) to manage spending effectively.
  4. Reduce and manage debt: Pay at least the minimum on loans and credit cards, pay extra when possible, and limit unnecessary borrowing.
  5. Build an emergency fund: Save at least $500–$1,000 for unexpected expenses like medical bills or car repairs.
  6. Plan for long-term growth: Improve your credit score, start investing (Roth IRA, index funds), and seek financial literacy resources.

Financial wellness isn’t just about having a stable income; it also requires effective money management skills. By adopting smart financial habits, you can achieve financial stability and reduce stress in the future. Start today!

As a Well-Being Leader, I can support you in fostering a healthy, balanced lifestyle. Here’s how I can make an impact:

  • One-on-One Support: I can offer guidance on financial planning and stress management.
  • Resource Sharing: I can connect you with tools and programs to improve financial health.
  • Encouraging Healthy Habits: I can help you develop mindful spending habits and achieve long-term financial stability.

I’m available at Southwick Hall-250B (Deans’ Office) every Monday from 10:00 AM to 12:00 PM and Wednesday from 9:00 AM to 11:00 AM to offer a safe space for you to express your challenges.

References

Garman, E. Thomas, et al. Financial Stress and Workplace Productivity. Personal Finances and Worker Productivity, vol. 2, no. 1, 1996, pp. 157–164.

Consumer Financial Protection Bureau. Financial Well-Being: The Goal of Financial Education. CFPB, 2015, www.consumerfinance.gov.


Fidelity Investments. 10 Money Milestones to Hit Before 30. 2023, www.fidelity.com.

Getting Started With Fitness

Posted on by

By: Madelyn Archambault, Francis College of Engineering Well-Being Leader

One of the best ways to support both your physical and mental health is through exercise. The amount of physical exercise recommended by the American Heart Association is 150 minutes of moderate-intensity physical activity each week, or 75 minutes of vigorous-intensity activity. For some people, these numbers are highly achievable, but for those who aren’t used to being physically active, these numbers can seem daunting. On campus and in everyday life, there are many ways you can help ease your way into a better relationship with exercise. 

One of the questions you can ask yourself on days when exercising seems particularly difficult is, ‘what would the benefits be?’” Being active is known to release endorphins, which are chemicals in your brain that can help you feel good. Exercising regularly can also help relieve tension and boost cardiovascular health. 

Everyone’s level of comfort is different when it comes to exercise, but there are so many activities willing to meet you where you are. Clubs like rock climbing, women’s rugby, and swimming encourage students of all skill levels and experience to participate. If club sports are too much of a commitment, group fitness is another great place to start. I have started going to yoga on Mondays at the Campus Recreation Center (CRC) and I have found that it is a great way to get some movement in while giving myself the chance to recenter at the beginning of the week. While I may not be able to do every move, the judgement-free zone allows me to work at my own pace. The CRC offers a variety of programs at a range of times. You can learn more about them here: https://www.uml.edu/campusrecreation/programs/. 

Starting small is the best way to avoid burning yourself out when making a sudden life change. During weeks when I felt like I had no time to go to the gym, I would go to YouTube and search for “10 minute workouts for beginners”. This allowed me to set a goal I could accomplish in a reasonable time and provided some movement for the day. It was also an easy way to give my brain a quick break from work while still being in the comfort of my own bedroom. Remember, any exercise is better than no exercise, but it is important to forgive yourself for the days when you can’t work up the motivation to exercise.

The Importance of “Sweet Treats”

Posted on by

By: Nosagiegbon Igiede, Zuckerberg College of Health Sciences Well-being Leader

Hello, it’s Sai. I am your local Well-Being Leader, and I’m here to talk about “sweet treats.” Most of us have probably heard this term before, often used to describe something that brings us comfort. I know for me, after every exam, I love saying, “Can we please get something sweet? It’s low-key like a reward,” and without fail, I get myself a chocolate chip cookie and some assorted drink from the Merrimack Market.

However, a sweet treat doesn’t have to be something physical; it can also be an activity that makes you feel better! A few examples of this can include:

  • Taking a nap after you finish a stressful assignment
  • Playing video games
  • Going out for a run
  • Spending time with friends and family
  • Listening to music
  • Watching a movie
  • And many more random but fun activities!

As you read this, you might be wondering why I don’t just use the phrase “self-care” instead of “sweet treat,” and to that I have an answer! The phrase “sweet treat” carries a more positive connotation compared to “self-care.” It creates the notion that what you’re doing isn’t just a task that needs to be done but rather a pleasurable experience that will make you feel fulfilled and happy. Plus, I just enjoy saying this phrase out loud.

That’s all I have for today in this short yet sweet conversation! (See what I did there?) If you’re having trouble discovering what your “sweet treat” is or figuring out which activities can bring you joy during difficult times, I’m more than happy to help you brainstorm or simply lend a listening ear. My office hours are from 1–3 on Mondays and Wednesdays in HSS 195, so feel free to stop by or book an appointment with me here: https://www.uml.edu/wellbeing/well-being-leaders/igiede-nosagiegbon-sai.aspx.

All the best,
Sai

Take a Break: The Secret Sauce to Study Success

Posted on by

By: Shaili Patel, Kennedy College of Sciences Well-Being Leader

Hey River Hawks! It’s Shaili again, back with another pep talk. Today, we’re tackling one of the most underrated secrets to success: taking breaks. Yes, you heard me right—stepping away from the grind isn’t just okay; it’s essential!

If you’re anything like me, juggling classes, labs, and enough caffeine to power a small city, the idea of taking a break might seem counterproductive. But trust me on this: breaks are like halftime in a championship game. They give you a chance to recharge, refocus, and come back stronger.

The Science Behind the Pause:
Ever notice how your brain starts to feel like slush after hours of studying? That’s because our minds, like our favorite slushy drinks, can only handle so much before things start to melt down. Studies show that taking regular breaks improves focus, memory, and overall productivity. It’s like hitting the “refresh” button on your brain—no blender required.

Breaks Are Not a Sign of Weakness (They’re a Power Move!)
Let’s be real: in college, the hustle culture is strong. It’s easy to fall into the trap of thinking, “If I’m not working, I’m falling behind.” But here’s the thing: overworking can actually slow you down. Taking a step back doesn’t mean you’re slacking; it means you’re smart enough to know when to recharge.

Think of it this way: even superheroes need a breather. Batman has the Batcave. Wonder Woman has Themyscira. You? You’ve got the UML quads, your favorite Starbucks, or even your cozy Fox Hall room.

How to Make the Most of Your Breaks:

  1. Move It, Move It!
    A quick walk around campus, some stretches, or even a mini dance party (cue your favorite playlist!) can work wonders for your energy levels. Bonus points if you do it outside—sunlight is like a mood booster on steroids.
  2. Hydrate Like a Pro
    Remember, superheroes drink water. A quick hydration break can help you feel refreshed and ready to tackle your next study session.
  3. Snack Smart
    Step away from the vending machine chips and grab something that fuels your brain, such as nuts, fruit, or a piece of dark chocolate (because you deserve it).
  4. Do Nothing (Seriously)
    Sometimes, the best break is no break at all. Sit, breathe, and just let your mind wander. You’ll be surprised how much clarity you find when you stop forcing yourself to think.

Think of breaks like the ice in a slushy—they add texture and make the whole experience cooler. Without them, life (and studying) feels a little bland and way too overheated. So, treat your breaks as a necessary ingredient for success, not an afterthought.

Now, let’s make a pact. The next time you feel like you’re drowning in assignments, promise me this: you’ll take a break. Whether it’s 5 minutes or 15, give yourself the space to breathe, reset, and remember why you’re working so hard in the first place.

You’ve got this, River Hawks. Stay fabulous, stay focused, and don’t forget—the best version of you is a well-rested one.

P.S. Hydration check! Slushies are delicious, but water is still your best friend.

Your friend,
Shaili

Tips for Saving Money & Avoiding Debt

Posted on by

By: Faith Kollie, Kennedy College of Sciences Well-being Leader 

Taking care of your financial well-being can be difficult at times as a college student. With academic, social, and living expenses, it may appear impossible to afford the life you desire or even to save. As a fourth-year college student, I’m pleased to share some tips I’ve discovered that have helped me improve my financial situation.

Budget: While seemingly straightforward, budgeting can take time to accomplish. However, it is a useful habit to develop as a college student. You can mentally budget your costs, but I recommend journaling them. How do you budget?

  • Calculate your monthly or weekly income.
  • Calculate your priority expenses and subtract them from your income.
  • Save some money for short- or long-term goals.
  • Put some money aside for emergencies (as a college student, you must be prepared for anything!).
  • Adjust your spending habits, especially when it comes to your social life.

Take Advantage of Student Discounts: You would be astonished at how many financial benefits you have as a student. Numerous businesses offer student discounts, and they are quite easy to find. Here are some discounts to look out for:

Rent or Buy Used Textbooks: Textbooks can get rather pricey at times. My best recommendation is to find upperclassmen connections who have already taken the majority of the classes you need and ask to use their old textbooks. If you want your own textbooks, you can rent or buy them online. Ebooks are usually more affordable than hardcovers.

Split Expenses with Friends: Whether it’s food or transportation, ask a friend you know and feel comfortable with to divide the bill. This has allowed me to save a significant amount of money while still participating in social gatherings.

Cook Meals: Minimize dining out to save money, as the costs can quickly add up. It’s perfectly fine to treat yourself occasionally, but try to prioritize cooking your meals at home whenever possible.

Apply for Scholarships or Grants: Grants and scholarships are free money. Spend some time searching for scholarships and applying for them. If you need help getting started, UMass Lowell offers a variety of financial resources for students:

Saving money and avoiding debt as a college student may seem challenging, but with intentional habits and access to the right resources, it’s entirely achievable. By creating a budget, leveraging student discounts, and making mindful spending decisions, you can build a solid foundation for your financial well-being. Remember, progress happens one step at a time—start small, stay consistent, and don’t hesitate to seek guidance along the way.