1. Redesigning College
Male Exercise Habits
how small habits can converge
to overall healthier living
@Jasonvdmerwe
Jasonvdm@stanford.edu ©Jasonvdm 2012

2. The Issues for College Males
“Research consistently shows that men
engage in far fewer health-promoting Journal of American College Health*
behaviors and have less healthy lifestyle
patterns than women.”
“For example, they consistently score
lower on an index of health-protective
behavior that includes safety belt
use, sleep, health information, eating
habits, and exercise.”
Students are in a new environment
where they have full control over
their health behaviors.
*Courtenay, Will H., PHD. "College Men’s Health: An Overview and a Call to Action." American College Health (1998): n. pag. Print. ©Jasonvdm 2012

3. What are some of the problems?
“Time and distance are big
problems for me when it comes to
exercising.” – Edward, Stanford
2015 “The closest gym is 2 – 3 miles from me
since I live off campus. Sometimes I
forget.” – Sam W, Virginia Tech 2015
“Exercising has lower priority.” –
Joseph M, Belmont 2016
“I’m too busy trying to balance school
and work.” Nicholas C, Tennessee
2015
©Jasonvdm 2012

4. Ways to Combat These Problems
Eliminate Distance Design for Time Utilize Technology
©Jasonvdm 2012

5. Eliminate Distance
Bring the Gym to the Dorm
Putting a pull-up bar in the
doorway allows students to do “After I put up a pull-up bar in
a myriad of exercises without my doorway, many other guys
in my frat did the same thing.” –
ever leaving the dorm. The Kai K, Stanford 2014
presence of the bar elicited
constant exercise.
"The pull-up bar was, for me, transcendental. It was the
gateway exercise that led to an increasingly feverish
pursuit of fitness and the experience of newly
unbounded dimensions of personal health.” – Mauricio
A, Stanford 2015
©Jasonvdm 2012

6. Eliminate Distance
Bring the Gym to the Dorm
By placing equipment out in
the open, like “Putting dumbbells in the open
dumbbells, students found it acted as a gateway to
exercising more frequently and
much easier to begin, and for longer amounts of time.” –
continue, exercising in their Dennis, Stanford 2015
dorm. It was as easy as
picking an item up.
“Once I placed dumbbells out in the open, I was able to
work out every evening without going anywhere. Seeing
the dumbbells lying on my floor as I finished my
homework acted as a reminder. I never forget to work
out now.” – Oscar M, Stanford 2015 ©Jasonvdm 2012

7. Design for Time
Keep the Programs Short
Get rid of the notion that
working out needs to happen The main goal is to get
students to remove themselves
for 1 hour+ at a gym. from behind a desk and
Short, 10-15 minute exercise, so there are many
exercises can be just as programs applicable. Think
effective and can be pilates, sit-ups, resistance
bands, stretching, medicine ball
integrated into students’ lives throws and more.
with much more ease.
100 Push Ups is an amazing program that guides users
to achieve 100 push ups over the course of 6 – 10
weeks. This program takes ~10 minutes only three days
of the week. Many students were excited to try it out.
©Jasonvdm 2012

8. Utilize Technology
Cell Phones are Ubiquitous
I asked 15 college sophomore
males to add “work out” to I also used their phone
their mobile calendars. Two numbers to text reminders
weeks later, all said that and encouragement. Texting
proved to be a good way to
scheduling helped them trigger working out.
considerably in finding time to
exercise, both in the dorm
room and in the gym.
“I can’t believe the effect this has had on me. I
definitely work out more now, despite my busy class
and homework schedule.” – Alec W, Stanford 2015
©Jasonvdm 2012

9. Combine These Insights
Eliminate Distance Design for Time Utilize Technology
One program
©Jasonvdm 2012

10. This Program Would…
Use texting and email for
communication and triggers
Be directed at college males
Integrate short, time
sensitive programs
Allow users to sign up
online, but not require users
to be repeat visitors
Be dynamic, adapting to
each user
©Jasonvdm 2012

11. Are Students Interested?
“I would really like to sign up for a
program which respected my time but
acted as my workout buddy –
encouraging me and giving me workout
suggestions each day.” – Andrew
P, Stanford 2015
©Jasonvdm 2012

12. My Goal
My goal this winter is to build this
program into a website, applying the
research that I have conducted and
hopefully helping college males
become and stay healthier.
©Jasonvdm 2012

13. Who am I?
My name is Jason and I am a sophomore at
Stanford University. Selfishly, I pursued this
project because I struggle with finding time
to exercise regularly and effectively. My
hope is that my work make a difference in
the lives of other college males.
Contact Me: Jasonvdm@stanford.edu
@Jasonvdm
©Jasonvdm 2012