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When you’re furiously cramming for an exam, it can feel like you’ve entered a vortex of stress, and physical activity is probably the furthest thing from your mind.
‘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.
‘They’ll often stop exercising, but if anything, exercise is one of the things that can help people study better.’
If you find yourself becoming overwhelmed by pre-exam stress and unable to focus after hours of reading, physical activity 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.’
Assoc. Prof. Fraser says any aerobic physical 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 physical activity is really useful. It would be a good study break as well,’ Assoc. Prof. Fraser says.
If relaxation is your goal, 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.
‘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. Physical activity 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 physical activity 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.’
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 during exam time, aim for at least 15 minutes on those days.
‘It will feel hard to take time away from studying 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 physical activity 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.’
It’s well known that physical activity reduces stress levels, but what are some types of physical activity that work well from a mindfulness perspective?
Ever noticed that you feel more relaxed when you’re near a body of water, like the ocean or a lake? There’s science behind that: ‘blue spaces’ (defined as any natural or manmade bodies of water) are actually known to reduce stress and improve well-being.
Have you ever heard of blue space therapy?
Running or walking near a blue space such as the ocean, a lake, or a river are great ways to get your steps up, clear your mind, and combat any stress you have in the lead-up to an exam.
Being near water helps calm the mind, reduce stress levels, and create a sense of peace.
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 physical activity before the exam can also help ease stress and get 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 physical activity afterwards will help you burn off any nervous energy and return to a calmer and hopefully stress-free state!
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, fitting exercise into your routine doesn’t have to be hard work!
Find the physical 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!
Associate Professor of Exercise Physiology, Institute for Physical Activity and Nutrition, Deakin University
