Overcoming stress and anxiety: try exercise to ace that exam

When you’re furiously cramming for an exam, it can feel like you’ve entered a vortex of stress, and exercise is probably the furthest thing from your mind. 

When your head is deep in the books, it can be stressful trying to find time for basic everyday activities (sleep, we’re looking at you), let alone exercise. 

‘When people get stressed, they believe they’ve got less time available, so they’ll cut out the things they think are less important,’ says Associate Professor Steve Fraser, of Deakin’s Institute for Physical Activity and Nutrition. ‘So, they’ll stop exercising, but if anything, exercise is one of the things that can help them study better.’ 

How does exercise decrease stress and aid study? 

If you find yourself becoming overwhelmed by pre-exam stress and unable to focus after hours of reading, exercise is actually one of the best things you can do to stay mentally sharp. 

‘Exercise helps release dopamine, which is like your motivation molecule to stay focused, more attentive,’ Assoc. Prof. Fraser says. ‘You also get endorphins, like a runner’s high… and things like serotonin, which is your feel-good hormone.’ 

So, do you have to sweat buckets, or would a brisk walk do? 

What type of exercise is best if I’m feeling stressed and overwhelmed?  

Assoc. Prof. Fraser says any aerobic activity is a good place to start – even a five-to-10-minute walk may help soothe anxious feelings and reduce stress. If you can go a bit longer, that’s even better. 

‘15 to 30 minutes of exercise would be really useful. It would be a good study break as well,’ Assoc. Prof. Fraser says. 

If relaxation is key, try yoga or deep breathing exercises. 

‘Those sorts of exercises, as long as they’re not intense, can lower your heart rate and make you feel calmer,’ he says. ‘But you’d balance that with a little bit of aerobic exercise.’ 

Opt for exercise that leaves you feeling recharged and refreshed, rather than in need of a nap. 

How exercise can help you stay at the top of your game (and say goodbye to stress) 

‘The main thing is the blood flow to the brain helps oxygenate the brain, and it helps relieve tension,’ Assoc. Prof. Fraser says. 

‘When you’re stressed and anxious, you release cortisol. Exercise can help counter that and help you return yourself to a normal physiological level.’ 

A few years ago, a German study took a group of electrical engineering students through a 20-week running program to see whether it made a difference to their stress levels on exam day, compared to the control group. While both groups reported higher stress levels than usual in the lead-up, the fitter group coped better on exam day. 

Assoc. Prof. Fraser says there’s a reason that successful people, including politicians, keep up a regular fitness routine. 

‘Even your top executives find time to exercise because they know that when they’re focusing on their job, they’re more efficient. It’s finding that balance.’ 

Stressed? These are the best times to exercise and get moving 

Australian government guidelines recommend adults do at least 30 minutes of moderate to intensive physical activity on most or all days of the week. 

But Assoc. Prof. Fraser says around exam time, aim for at least 15 minutes on those days. 

‘It will feel hard to take time away from study to exercise, but often there are times of day when you wouldn’t study very well anyway, so pick those times,’ he says. 

Avoid exercising too close to bedtime, as it may keep you awake. However, exercising earlier in the day will likely boost the quality of your sleep, which in turn reduces stress levels. 

‘We know that exercise helps you sleep better, and there is a strong correlation between the hours of sleep and exam performance or academic grades in general,’ Assoc. Prof. Fraser stresses. 

‘So, if you’re not getting your seven to eight hours sleep, then you’re probably compromising your capacity to perform well in your exam, or overall.’ 

But what if you don’t feel like exercising? 

To boost your willpower, arrange to meet a friend for that walk, swim, pilates or dance class. And find something you actually enjoy. 

‘If you hate running, then don’t run – do something else,’ Assoc. Prof. Fraser says. 

At the very least, get up every 15 or 20 minutes from your desk, even if it’s just to grab a glass of water, stretch or get some fresh air. 

Remember, every little bit counts, and your future self will thank you for it! 

Stick to activities you enjoy to ensure you get the most out of your workout.    

How to incorporate exercise on exam day to reduce stress and feel better 

When D-Day arrives, you’ll want to feel calm and focused. 

Some strategies that can help you make it through exam day include self-care and eating a healthy breakfast to sustain your energy levels.  

A quick walk or a short burst of exercise beforehand can also help put you at ease and get the blood flowing, reducing stress and boosting your performance.  

All going to plan, you’ll finish the exam with a pep in your step. Either way, some light exercise afterwards will help you burn off any nervous energy and return to a calmer and hopefully stress-free state! 

And don’t forget, help is at hand 

If you’re struggling to fit regular exercise into your day, remember that there are plenty of resources available to help you get your mojo back.  

From downloading the Couch to 5K app, joining fitness classes at your local YMCA to finding a gym buddy, getting your exercise in doesn’t have to be hard work. 

Find the activity that works for you and your study routine and fingers crossed, you’ll notice the difference it makes to your stress and anxiety levels – hopefully your exam performance too!   

So, put those runners on and start incorporating exercise and movement into your daily routine today.  

This is your sign to say ‘Adios’ to exam stress and ’hello’ to endorphins!