Datum 2021-04-15
Artikeltyp News

Here’s how you create a healthier everyday life

This article was written before our official name change on January 1, 2022 from Mälardalen University (MDH) to Mälardalen University (MDU).

In times of distance studies and restrictions it’s extra important to take care of yourself to be able to cope more. Would you like to create a sustainable and healthier everyday life? Learn about some wise tips from Lotta Nilson, Health Advisor at the Student Health Care.

– Creating routines is enormously important for keeping up and also improving your health. Fixed routines makes both life and the return to a normal everyday life easier. For example regular sleeping and mealtime routines are important to be able to cope. Therefore set up fixed times for sleeping and eating, with the purpose of making it easier for yourself and promoting your health, says Lotta Nilson.

If you adapt your routines to your living patterns it will be easier to keep them up even when your motivation falters. Plan your study periods, rest, recuperation, physical activity, training and let them take a place in your timetable when it suits you best.

Considering that routines mean everything when it comes to wellbeing, some of Lotta Nilson’s tips about routines for promoting your health are listed here.


It’s not dangerous to stress if we make sure to recuperate – it’s the lack of recuperation that causes us to be unwell. Therefore reflect on what recuperation means for you and set aside some time every day to allow yourself to recuperate.

– A lot of people have the habit of checking their social media in breaks. The brain, however, doesn’t notice any difference between scrolling on the telephone during free time and studying in front of the computer. Create contrasts instead, for example by getting up and moving around a febit, going out into the countryside or devoting yourself to some sparetime interest, says Lotta Nilson.

If you spend a lot of time in front of the computer your eyes are also in need of recuperation. Rest your eyes every twenty minutes by sweeping your gaze some distance away for twenty seconds.

Practice awareness of presence

Focusing on the present and increasing awareness of the moment has great importance for our wellbeing. When you find yourself in situations that feel overwhelming you should therefore start from doing what you can do here and now.

– Practice awareness of presence by being in the moment and take notice of when you wander off in other thoughts. Then carefully bring back your thoughts to the present and what you are doing. This lowers the stress level in your body and contributes towards increased focus, says Lotta Nilson.

Move about

When studies take place online it’s important that you take regular breaks for moving about. Stand up and move about a little once every half-hour.

Also plan some form of pulse-boosting activity into your daily routine. A brisk walk in the fresh air means, apart from exercise and all the positive effects, an intake of daylight and vitamin D as well – which has a positive effect on the brain, signalling to the body that it’s daylight. Try also to do workouts a few times a week by doing muscle and bone-strengthening activities at home, outside or somewhere else, with or without weights. Remember that you can use your own body weight in a lot of exercises or for example plastic bottles filled with water.

Nurture your relationships

The fact that you don’t meet other people to the same extent as before on account of the current restrictions makes it even more important to prioritise these social aspects of your everyday life.

Keep in touch with people even outside of your studies. Talk on the phone while you’re out walking or take a walk with a friend at a safe distance.

Give feedback to yourself!

And finally, remember to give yourself a pat on the back when you have done something.

– Allow yourself to breathe out and think ”Now that’s done, take a break/rest before I do the next thing”, says Lotta Nilson.

As a student at MDH you can, through the Student Health Care, for example:

  • Book an appointment for a talk: if you need advice and support or if for some reason you don’t feel well, you are welcome to book an appointment with the Student Health Care’s counsellors or health advisor. Here you can also get motivation to make changes. These talks are free of charge.
  • Do tests anonymously with different themes such as sleep, exercise, mental health and lifestyle. In direct conjunction to the test you will receive web-based feedback and suggestions for any changes you can make.
  • Sign up for different courses and groups. For example the Student Health Care arranges mindfulness via Zoom.

Student Health Care

At the Student Health Care you, as a student, can come to get advice and support in health matters. Here wellness coaches and counsellors work so that you can stay as healthy as possible during your period of study.

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