The current academic year is now underway, and millions of college freshmen have headed off to universities throughout the country in hopes of working towards a degree. Fitness-minded college students have another big goal in mind, however: avoiding the dreaded “Freshman 15.”

The Freshman 15, of course, is referencing the 15 pounds that many college students typically gain after heading off to college for the first time.

This commonly occurs because most college students are leaving behind their relatively carefree schedules, high school athletics programs and home-cooked meals for the toils of balancing a busy class schedule with work, new social opportunities, and of course – dorm food.

Indeed, the temptation of three high-fat, endless-calorie meals per day served buffet-style at the college campus cafeterias can be too much for the hungry, tired and highly-stressed college newcomers to resist.

How to Avoid the Dreaded “Freshman 15″ and Avoid the “Senior 18″

A new study, however, is indicating that the Freshman 15 may only be the beginning for college students worried about their fitness.

The study was conducted by Jeanne Johnston of Indiana University at Bloomington. A total of 1,672 students responded to a survey with answers regarding their resting and exercising habits, such as how much time they spend sitting down, walking or vigorously exercising. The students were also asked to provide their weight, and figures were compared according to each student’s current grade level.

After the responses were aggregated, it was found that college seniors were less active and heavier than college freshmen, on average. Some of the specific findings are listed below:

• The average freshman engaged in 16 hours of physical activity per week. The average senior engaged in only 12.

• The average freshman walked for roughly 8 hours per week. The average senior walked for only 6.

• The average freshman sat for 5.5 hours per week. The average senior sat for 6.75 hours.

…and perhaps most staggering…

• The average senior at Indiana University weighs 18 pounds more than the average freshman.

Why Do College Students Get Heavier?

Johnston said that the reduced activity levels and heavier weights of college seniors relative to college freshmen may be due to the increased workloads and subsequent increased stress levels placed on upperclassmen.

She also cited college years as a crucial transitional period in which students are often managing their lifestyle choices and overall health by themselves for the first time in their lives. If students are unable to properly manage their time and lifestyle choices during their formative years, they may find it even more difficult to stay active as they approach graduation.

According to Johnston, the study’s findings represent a call for newer, better and more accessible fitness programs for university students of all grade levels. She said that current college fitness activities are often marketed specifically to freshmen and sophomores, who are often deemed more impressionable than upperclassmen, while juniors and seniors are left in the relative cold when it comes to organized exercise.

She was also quick to point out that Indiana University is only one of thousands of college campuses, and that such fitness and weight disparities between freshmen and seniors might not be so pronounced at all colleges. Regardless, an average gain of 18 pounds in just three years is an alarming statistic that should have colleges across the country clamoring for more organized fitness activities.

What You Can Do Right Now

Johnston says that reduced fitness levels among college seniors may be partially due to the fact that upperclassmen have typically mastered their campus’s public transportation system – they know exactly where they’re going and the fastest way to get there, which often takes the form of a campus bus.

Many colleges also disallow their freshmen from keeping cars on campus, while sophomores, juniors and seniors are more likely to keep their own cars and drive to class. As a result, freshmen are more likely to walk instead of drive to their classes, boosting their physical activity levels at least on most weekdays.

The obvious solution, then, is to walk to class whenever possible. Biking is an excellent alternative as well, and it can often be even faster than public transportation or driving on busy campuses with high traffic levels and unpredictable parking situations.

Diet is just as important as exercise. While many college students enjoy the conveniences of a school-sanctioned meal program, the meals themselves tend to be high in fat, sugar, calories and simple carbohydrates, especially when students fail to exercise restraint in selecting the foods they eat at each meal. You can potentially save money and calories by opting for a less-comprehensive meal plan with fewer meals per week, and filling in the blanks with healthier choices such as salads and meals high in whole grain.

The Bottom Line

College doesn’t have to make you fat. Use your formative post-secondary years to develop healthy lifestyle habits. When you manage your schedule for the week, consider ways to incorporate more fitness activities, such as walking to class or fitting in a quick exercise session at the campus recreational center in between classes, studying and work. If you regularly eat buffet-style meals at your dorm, be sure to choose the healthiest selections available and keep your portions reasonable.