Spot them. Dodge them. Watch them whip bye.

Students on bikes: whether you absolutely hate them or barely even notice them, you might want to consider being one of them.

Ok, I know. Biking definitely isn’t the most common means of transportation around campus; pedestrians clearly rule these streets and catching a ride with @Hank_CATAbus is a close runner up.

Well, it makes sense. Overloaded bike racks, crowds of dawdling students and strict rules against riding on the sidewalks make biking to class more complicated than convenient, unless you live far off campus. All of these reasons not to bike only apply to the high-traffic times between classes, though.

What about early evening on a sunny day? Any time on the weekend? Hop on your bike for a leisurely ride around campus and the neighborhoods. You’ll be surprised at how beautiful Frat Row is during the day (football Saturdays don’t count) and all the nature State College has to offer.

Rolling hills in the area give you a nice push and the steeper inclines (think Shortlidge or Locust) assure you some cardio-action as well as an awesome leg workout. If you’re feeling extra adventurous, try nearby mountain biking trails.

No bike? No problem! The Bicycle Shop, at 414 W. College Ave, offers low-priced daily or weekly rentals. For those who did lug a bike to State College but left it rusting under the awning of your residence hall all winter, you can pay for a nice tune up and be ready to go.

The health benefits of biking are obvious, and it’s a great way to have fun being active with friends. But for all of you fashionistas out there, I have to admit, biking also has a kind of chic, trendy feel, too. So before we turn to daylong season for a reason to get outside, let’s proclaim this spring semester bicycle season.

More than likely, the last time you were told to take the stairs was at your first-ever floor meeting freshman year. Your RA and eco-rep wanted to importune conserving electricity in East Halls.

Well, nothing against being green, but aside from all the living plants and trees that need your help, you’re a living, breathing, young and beautiful college student whose health and body could use some help, too.

In a typical residence hall, there are 11 steps from the ground to the first floor, and then seven between each level after that. Think about how many times you’re back and forth from your building in one day. If you live on the fourth floor, and come in and out of your room five times a day, that’s 160 steps just counting the way up — 320 if you take them down, too. If you opted for the elevator each of those trips, you took zero steps, helping none of the following parts of your body:

Your butt: Stairs are an excellent way to tone your behind. Think squats — without actually having to do squats.

Your quads: On the way up, the front of your thighs are doing a lot of work. Remember, dresses and short-shorts will be in season before you know it…

Your calves: Though walking down stairs isn’t much of a challenge, it definitely does work your calf muscle. Want knockout legs even without heals?

Your heart and lungs: There’s no shame in being short a little breath after trekking up to your destination. The speedier you are, the more help to your cardiovascular system.

Your mind: The elevator is there, and it’s tempting — there’s no doubt about that. Feel a sense of control and pride in resisting the easy way out.

Realistically, taking an elevator isn’t even that convenient; you can probably make it to your room in the same amount of time. So do yourself a favor and just skip it. Take the steps.

Photo by Rhiannon Hedrick

 Ah, water: the basis of our existence and quench of our dehydration. But better yet, a recreational addition to our fitness routines!

No, this isn’t a lecture about drinking eight glasses of water a day (though you probably should). Instead, this is about utilizing water as a workout tool — whether it’s liquid, frozen or a little snowy. And all three states of matter are all accessible right here in Happy Valley.

Take a swim at one of the on-campus swimming pools. With a gym membership ($5 admission without), you can dive into the 82-degree water at the White Building and swim 25-yard laps. Race your friends or go at your own pace — either way, it’s a worthwhile cardio workout. With open hours of operation different times each day, taking a dip shouldn’t be difficult to fit into your busy schedule.

Next up: Penn State’s ice rink at the Greenberg Indoor Sports Complex on campus. Public sessions are available Fridays, Saturdays and Sundays. Passes are $5.75 and skates are only $2.00. This is a lower-intensity workout (unless you’re an intense figure skater or hockey player), but it still gets you moving. Go with friends or on a date!

As for the snow, we all know Tussey isn’t the biggest mountain out there, but it can definitely be a fun way to get some fresh air and make your muscles work. Lift tickets range from $20 to $40 depending on the day, so hop on the Cata Bus (B Route) and head on out. Never skied or snowboarded before? Tussey has group and private lessons (or you can even take a KINES course for credit). Since this is weather permitting, let’s hope to see a little more snow this season!

Use these recreational tools as an addition or replacement to a day’s workout — you’ll be glad you did. Who needs a treadmill or an elliptical when you have pools to swim in, ice rinks to skate on and a mountain to tear up?

Photo by Rhiannon Hedrick

The nemesis of all diets. The ultimate “don’t” of all health advisories. The biggest no-no for weight loss and the adversary against falling asleep: late-night eating. But, hey, you’re in college. And you stay up really, really late.

Eating in the wee hours of the night (or morning, rather) is pretty much inevitable here. Whether studying endlessly, hanging out with friends or heading back home after a party, you’re bound to get hungry if you haven’t eaten since dinner. So, we say, don’t let your stomach rumble! Eat, for goodness’ sake. Just make the right choices.

It may seem like your only late-night options in downtown State College are cheesy, greasy and probably contain more calories than everything else you ate earlier that day combined. While that’s the truth for the overwhelming majority of options, have no fear; here are some guilt-free options open late and just waiting for you to find them.

Craving Chinese? Uncle Chen’s (430 E. Calder Way) has an entire “healthy food” section on the menu. Steamed chicken, shrimp and veggies are nothing to feel shameful about. And with a light sauce on the side, they’re quite the delicacy (and even edible during the day, too). Ask to substitute brown rice for white rice, and you’ve ordered yourself a healthier late-night indulgence.

Next up: “Fresh Thinking. Healthy Eating.” Well, that’s Pita Pit’s motto (218 E. Calder Way). And this gem is open until 3 a.m. and delivers until 2:30. The entire menu is comprised of fresh produce on your choice of wheat or white pita. If your sweet tooth is kicking in, try one of its fruit and fro-yo smoothies instead.

Even the chains in town have begun to hop on the healthy-food bandwagon. Taco Bell (310 E. College Ave.) offers its Drive-Thru Diet menu, featuring “fresco” items that skip the cheese and are made from healthier ingredients (including meats with 25 percent less fess fat).

And if you have an infatuation with Jimmy John’s subs, think about cutting out the extra carbs and ordering any of its sandwiches as a JJ Unwich — on a lettuce wrap instead of bread. You’ll still fill up on the protein and veggies without feeling the remorse of bread overload.

Above all, stock up your fridge and pantry with healthy foods. If you’re a late-night scavenger, you can’t mindlessly munch on junk if it’s simply not there. But do be sure to have something around for you to eat, so you don’t end up calling the only late-night, oil-packed place in town and ordering some fried food for delivery. You’ll feel better about those Wheat Thins and hummus or Greek yogurt (pictured) with berries that were already in your kitchen than most late-night delivery options. Plan ahead — you’ll never have to wake up thinking, “Why did I eat that?!” again.