Description: Maths and Science tutor Harry shares his thoughts and experience on what it takes to have a healthy balance with exercise when it comes to studying.
When it comes to revising for exams, it can seem suddenly daunting how much time you think you need in order to get through everything.
Just looking at the sheer amount of content particularly GCSEs & A levels can lead to the sudden urge to drop all other activities in order to free time for studying.
Typically, due to their physical demand, sports and exercise are pushed away first… but is this beneficial?
Staying Active
When revising you will typically spend a lot of your day sitting down either continually interacting with computer screens, hunched over notes or exam papers.
Over long periods of sitting this decrease in oxygen flow to your legs causes your body to redirect blood down to the lower body in order to maintain oxygen levels.
This in turn can reduce the oxygen blood flow to the brain where it is most needed for effective revision.
Not only that but your back muscles will stiffen and knot over time with poor posture leading to potential pain in the neck, shoulders or lower back.
Furthermore, prolonged usage of screens can cause headaches and really cause damage to your quality of sleep if not switched off in ample time before bed – particularly if after revising you want to watch Netflix or chat to friends to have some downtime.
How is it Counteracted?
Exercising releases endorphins to your brain which are essentially a “feel-good” hormone giving you a positive and energising outlook on life.
Simply a 20 minute morning run, a 45-minute lunchtime walk or perhaps a 30-minute evening bike ride 2 to 3 times a week during revision periods can really give you a boost for your revision.
It isn’t just the benefits of the hormones during the exercise itself, however.
Forcing yourself to break, switch off, get some fresh air and perhaps have a chat with friends/family whilst out massively breaks the monotony that comes with the day after day revision.
This plays such a vital role in maintaining both your physical health and your mental health during extremely stressful periods.
The Benefits
There are numerous studies on the benefits of exercise when it comes to mental health.
Anxiety and depression symptoms can be amplified significantly during exam periods, significantly affecting concentration levels, self-esteem and effective revision time.
During particularly overwhelming times, enjoying the sun outside, feeling your body working and perhaps enjoying some upbeat music, can work as a particularly effective circuit-breaker to release endorphins and reinvigorate you for more revision study.
Physically, exercise has innumerable benefits that go hand in hand with revision periods.
Aerobic exercise can increase neuroplasticity and the longevity of your neurons.
This increases both your memory and cognitive function when learning new ideas/concepts. Both are crucial during exam periods.
Immune System and Sleep Patterns
Regular exercise also boosts your immune system due to the increase of circulation around the body allowing white blood cells to reach and fight infections more quickly.
Stress and tiredness both hinder your immune system and it is very common to fall ill towards the end of an exam period – regular exercise can help prevent this and ensure your peak exam performance continues throughout the entire exam period.
In addition to this, exercise improves your quality of sleep and helps maintain your body’s circadian rhythm (internal body clock).
Therefore whilst it may seem counter-intuitive to exercise when tired from revision.
The benefits to your quality of sleep will allow you to wake in the morning feeling more refreshed and less lethargic.
You’ll be able to start your day’s revision earlier and feel more successful throughout the day contributing to a boost in self-esteem and wellbeing.
Daily Exercise Plan
In order for this to be most effective alongside revision, it is important that exercise is scheduled into your daily plan.
For example, not letting a 30-minute walk become a 3 hour social with your friends.
Also, avoid over-exercise. Muscle injuries in particular are not pleasant during exams as the pain can distract you from fully focusing when required.
Dedicate Your Time for Exam Success
Personally, I believe that the continuation of exercise during exam periods has been pivotal to my success in exams.
Although I did reduce my sport slightly to ensure that I didn’t injure myself, I still achieved top grades across A levels and GCSEs whilst playing football once a week, hockey once a week and continuing my Saturday Parkrun streak.
It doesn’t matter if you don’t consider yourself a keen sportsperson, any exercise is good exercise. Walking, yoga or even Just Dance!
In your scheduled revision breaks, try to dedicate some of that time to get out and your muscles working. Please see below a few tips.
Daily Activities
- Every 45 minutes of work – Do 10-star jumps and walk around your house/garden 5 times.
- Walk with friends/family and explore paths/routes you’ve never been before in your local area to really learn your way around.
- Offer to walk the dog if you have one.
Experimenting can really help you enjoy your time off revision – work hard, play hard! Best of luck!
Below, I will put a few links to scientific studies and other useful information.
Mental Health Benefits of Exercise
Exercise and the Immune System
By tutor, Harry White. Contact Us