CSUMB kinesiology chair offers fitness tips for 2026

By Theo DeRosa

There are plenty of mental and physical benefits from exercising, and Trish Sevene, professor and chair of the Kinesiology department at Cal State Monterey Bay, knows them well.

Physical activity has been shown to reduce depression and anxiety symptoms, decrease risk for a wide range of health conditions, increase cognitive function and more. It can even improve the quality of sleep, which Sevene views as an often underappreciated benefit.

Simply put, being active is perhaps the best way to set oneself up for long-term physical and mental health. But the reality of making a change can be daunting.

“If exercise were a pill, it would be the most prescribed pill in history,” Sevene said.

With holiday festivities often on the agenda as the new year approaches, that pill would be in high demand. Lots of people make getting in shape one of their New Year’s resolutions — and many intend to do so very quickly.

But setting realistic goals rather than biting off more than one can chew is the way to go, according to Sevene. As she puts it, “Start low, go slow.”

“People tend to, at the new year, say, ‘OK, I’m going to eat right. I’m going to exercise. I’m going to slow down my drinking,’ and they’re going to do this all at once,” Sevene said. “The research shows that that’s really unattainable.”

While it’s possible to reach loftier goals after some time, those starting more slowly can benefit from what Sevene referred to as “an exercise snack” — a walk or another brief workout that can make a big difference.

“You just do short bouts, 10-15 minutes, and that can help you maintain your activity level throughout the holidays, especially,” Sevene said.

With sugary drinks, big meals and scrumptious desserts abundant during the season, it can be hard to limit caloric intake. Sevene, who has experience in nutrition counseling and currently teaches nutrition science at CSUMB, says moderation is key. If overconsumption does happen, avoiding negative thoughts goes a long way.

“Don’t beat yourself up, because that’s going to lead you in a circular pattern where it’s just going to get worse and worse,” she said. “Really, say, ‘OK, no big deal. I’ll do better next time,’ and try to stick with it.”

As important as it is, however, nutrition is not everything.

“Nutrition is a key component, but you can eat as healthy as can be and not exercise, and you’re not going to get maximum benefit,” Sevene said.

Staying physically active doesn’t begin and end with signing up for a gym membership. Body-weight exercises like squats, lunges and push-ups can be done at home, and there’s always the great outdoors — even when the weather is bad.

Sevene, who used to live in rainy Oregon and has spent time in cold and snowy Truckee, recommends dressing appropriately and getting outside regardless of the weather.

“Find an outdoor activity that you can embrace,” she said. “If you’re up in the snow, try snowshoeing or something like that. It’s easy. It’s accessible.”

For those seeking to find new or better ways to get healthier, the CSUMB kinesiology department sponsors the Exercise is Medicine On Campus program, aimed at improving the health of the campus community.

Exercise is Medicine offers a weekly “Run, Walk and Roll Club,” in-person and virtual yoga classes, and more. The Kinesiology department offers classes on designing one’s own exercise program, a perfect way to start a healthy routine. Additionally, CSUMB’s Wellness Raft offers stress management classes and brings therapy dogs to campus.

“Our department is kind of a one-stop shop for maintaining your mental and physical health,” Sevene said.