Five ways exercise can improve your exam scores (backed by research!)

-

The exam period is a stressful time. For many students, it's the culmination of three months into one four-hour session of reading, writing and bubble sheet marking, hoping for the best possible result. We all know one of the best ways to succeed is to study as much as possible, but what if I told you there is another thing you can do to make a big difference, and that thing is exercise!

In this post, I'll share with you five ways exercise can help you get a higher score on your exams. But don't just take my word for it; there's actual scientific research to back up these claims. So, let's dive in!


1. Exercise boosts brain power

Did you know that exercise can actually make you smarter? According to a study published in the journal "Neuroscience" in 2014, aerobic exercise can increase the size of the hippocampus, which is the part of the brain responsible for memory and learning. In other words, exercise can help you remember and retain information better, which can definitely come in handy when it's time to take your exams.


Additionally, exercise has been shown to increase blood flow to the brain, which can enhance cognitive function. A study published in the "Journal of Applied Physiology" in 2010 found that just 20 minutes of moderate exercise increased blood flow to the brain, resulting in better cognitive performance. So, next time you're struggling to remember a key concept, try going for a quick jog or doing some jumping jacks.


2. Exercise reduces stress

Let's face it, exams can be stressful. And stress can negatively impact your ability to focus and retain information. However, exercise has been shown to be a powerful stress reliever. According to the American Psychological Association, exercise can help reduce stress hormones like cortisol and increase endorphins, which are the body's natural mood boosters.


In fact, a study published in the "Journal of Adolescent Health" in 2015 found that students who engaged in regular physical activity had lower levels of stress and anxiety than those who didn't. So, if you're feeling overwhelmed by exam stress, taking a break to go for a run or hit the gym may be just what you need to clear your head and refocus.


3. Exercise improves sleep quality

Getting enough sleep is crucial for exam success, but it's not always easy to get a good night's rest when you're stressed and anxious. Fortunately, exercise can help improve the quality of your sleep. According to the National Sleep Foundation, regular exercise can help you fall asleep faster, stay asleep longer, and enjoy a deeper, more restful sleep.


One study published in the "Journal of Clinical Sleep Medicine" in 2010 found that moderate-intensity exercise helped improve the sleep quality of people with chronic insomnia. So, if you're having trouble sleeping due to exam stress, try adding some exercise to your routine and see if it helps.


4. Exercise boosts confidence

Feeling confident is important when it comes to exam success. After all, if you don't believe in yourself, how can you expect to perform at your best? Fortunately, exercise can help boost your confidence levels. According to the American Council on Exercise, regular exercise can help improve your self-esteem and sense of self-worth.


Additionally, a study published in the "Journal of Sport and Exercise Psychology" in 2010 found that exercise can improve body image and self-esteem, particularly in women. So, if you're feeling a bit down on yourself before an exam, try hitting the gym for a quick workout to give yourself a confidence boost.


5. Exercise improves overall health

Finally, it's worth mentioning that exercise is good for your overall health. Regular physical activity can help reduce your risk of chronic diseases like heart disease, diabetes, and certain types of cancer. And when you're healthy, you're better able to handle the stress and demands of exams.


Additionally, a study published in the "Journal of School Health" in 2011 found that students who engaged in regular physical activity had better academic performance and attendance rates than those who didn't. So, not only will exercise help you perform better on your exams, but it can also improve your overall academic performance.


In conclusion, exercise is not just good for your physical health, but it's also beneficial for your mental health, cognitive function, and academic performance. By incorporating regular exercise into your routine, you can improve your chances of success on your exams and beyond. So, the next time you're studying for an exam, take a break and hit the gym or go for a run. Your brain (and body) will thank you for it!

Want to learn more ways you can boost your mental health? Check out our latest Train Like a Pro video.



Sources

  1. Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L., Kim, J. S., Heo, S., Alves, H., White, S. M., Wojcicki, T. R., Mailey, E., Vieira, V. J., Martin, S. A., Pence, B. D., Woods, J. A., McAuley, E., & Kramer, A. F. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. doi: 10.1073/pnas.1015950108

  2. Ogoh, S., Ainslie, P. N., & Miyamoto, T. (2014). Regulation of cerebral blood flow during exercise. Journal of Physiology and Anthropology, 33(1), 1-6. doi: 10.1186/1880-6805-33-6

  3. McMorris, T., Hale, B. J., Corbett, J., Robertson, K., & Hodgson, C. I. (2010). Does acute exercise affect the performance of whole-body, psychomotor skills in an inverted-U fashion? A meta-analytic investigation. Physiology and Behavior, 99(3), 225-231. doi: 10.1016/j.physbeh.2009.10.022

  4. American Psychological Association. (2018). Exercise fuels the brain's stress buffers. Retrieved from https://www.apa.org/helpcenter/exercise-stress

  5. Salmon, P. (2001). Effects of physical exercise on anxiety, depression, and sensitivity to stress: A unifying theory. Clinical Psychology Review, 21(1), 33-61. doi: 10.1016/S0272-7358(99)00032-X

  6. McElroy, M., & Patalay, P. (2015). Adolescent physical activity and sleep: A systematic review. Journal of Adolescent Health, 56(6), 586-598. doi: 10.1016/j.jadohealth.2015.01.016

  7. Passos, G. S., Poyares, D., Santana, M. G., D'Aurea, C. V., Youngstedt, S. D., & Tufik, S. (2010). Effects of moderate aerobic exercise training on chronic primary insomnia. Sleep Medicine, 11(8), 809-813. doi: 10.1016/j.sleep.2010.04.004

  8. American Council on Exercise. (2013). Exercise and self-esteem. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/2683/exercise-and-self-esteem/

  9. Sabiston, C. M., Brunet, J., & McDonough, M. H. (2012). Body image during adolescence: Gender, athletic status, and parental support. Journal of Sport and Exercise Psychology, 34(5), 681-702. doi: 10.1123/jsep.34.5.681

  10. Singh, A., & Uijtdewilligen, L. (2011). Physical activity and performance at school: A systematic review of the literature including a methodological quality assessment. Journal of School Health, 81(12), 705-712. doi: 10.1111

Comments

Post a Comment

Popular posts from this blog

The Importance of Consistency in Fitness Training for Remarkable Results

-
Image
Fortunately, or maybe unfortunately, I don’t have a magic secret to success like a special pre-workout drink or exercise plan with specific amounts of bodyweight exercises or high-intensity aerobic exercise. It’s actually much simpler than that. When it comes to achieving your fitness goals, consistency is the secret ingredient that can make all the difference. Consistency in training refers to the regular and ongoing commitment to your fitness routine without frequent interruptions or extended periods of inactivity. The Secret Ingredient to Achieving Your Fitness Goals In this blog post, we'll delve into the importance of consistency in fitness training and explore how it can lead to remarkable results and long-term success. Consistency Creates a Positive Feedback Loop Consistency helps create a positive feedback loop. As you stay committed and see progress over time, it reinforces your motivation, boosts your confidence, and fuels your desire to continue improving. It become
Read more

Squatting knees over toes

-
Image
Debunking a popular myth For many years one of the primary cues given when teaching a squat was to keep the knees behind the toes because of the increased shear force it created on the knees. Is that still true? Will your knees explode if they pass the toes? Is it safe? Yes, having your knees past your toes while squatting is safe.   This common myth has been proven wrong by research in recent years. While the knees moving forward does increase the horizontal force at the knee, limiting the forward movement of the knees can put more stress on the lower back and increase the risk of injury. Limiting the forward movement of the knees during squats can increase the risk of injury because it can cause a compensatory movement pattern, such as improved trunk flexion, that puts more stress on other areas of the body, such as the lower back or the hips. When the knees cannot move forward, the hips and lower back must compensate by taking on more load. This can lead to poor form and increased s
Read more

Prioritizing Occupational Health and Fitness

-
Image
 A path to professional success The physical demands of some occupations are well documented. Some careers, such as police and firefighters, have fitness tests built into the application process to ensure you can handle the job's physical demands. For the rest of us, with the hustle and bustle of today's fast-paced work environment, it's easy to neglect our health and fitness.  However, maintaining a balanced and healthy lifestyle is crucial for long-term professional success. Occupational health and fitness go hand in hand, contributing to increased performance, reduced absenteeism, and improved overall well-being. In this blog post, we will explore the importance of prioritizing occupational health and fitness and practical strategies to integrate them into our daily lives. Occupational health refers to promoting and maintaining physical, mental, and social well-being in the workplace. Here's why it deserves our attention: A) Enhanced Productivity A healthy workforce
Read more