Undergraduate Blog / Career Development

Tips to Stay Healthy as an Intern

The summer is the perfect time to catch-up on sleep, eat well and become healthy overall. As college students we tend to not have this luxury during the school year. Asking my colleagues and friend we compiled a list of ideas on how to stay healthy as an intern, while not wasting a lot of money and still enjoying the summer.


If your building lacks a workout space and there are no parks around you what do you do? Look for gyms! In many cities you will find summer or student deals. For example, in New York “Blink” is a gym that offers a first month free and a discount for student members. Look for YMCA’s near you, they tend to have lower rate fares and many amenities. Finally, look for innovative ideas in your city, for instance in New York “Class Pass” is a monthly subscription that gives you classes every day, so you may see yourself attending an Equinox class for almost no cost.

Another healthy and cheap alternative is running in the streets or parks. This save’s you money and is also a great way to see the city. If you are looking to build muscle, parks and streets are still a great place to try out! You can use stairs to run up, do lunges and step work. Benches are great to do squats, push-ups and abs. To add a little more to your experience you can buy a resistance band, most don’t cost more than $20 and they can be used for muscle build in all kinds of environments.


Food is one of the most important components of being healthy, but it is also the hardest to accomplish. Be smart about grocery shopping. Fruits and vegetables tend to be very expensive, so try and buy items that will last you more than one sitting; frozen fruits and vegetables are cheaper and last longer than fresh produce. Also, do not discount fruit stands because in places like New York City these stands sell more fruit varieties for cheaper. For the rest of your grocery list try to keep it compact with flexible items. Eggs are great because you can cook them several ways and they are a great source of protein. Things like rice, beans and bread are great complements and can be used for a variety of dishes. So when you go grocery shopping make a list and stick to it! (no extra items)

Another big savings habit is preparing meals. During the weekend take the time to cook the things can be reheated such as rice, beans, chicken, etc. The previous day or at the beginning of the week prepare the lunches that you will take to work. This habit will allow you to eat healthy and save money. Make sure to pack things that are easy to take to work and to reheat. You don’t have to be creative! Websites like my-fitness pal and blogs offer a variety of cheap low calorie meal ideas.


The most important tip, don’t over think! Enjoy the summer, friends and a new city. Try to catch up on sleep, catch free events, go out. Stressing yourself out about budget and meals only takes away from the whole experience. Best of luck in your summer and have fun!