Get Moving! How Exercise Boosts Academic Performance and Brain Health

Did you know that regular physical activity can boost your GPA?

Exercise is a fundamental component of a healthy lifestyle, with well-documented benefits for physical and mental health. For students, regular exercise can play a pivotal role in improving academic performance. 

Benefits of Exercise for Students - The Connection to Brain Health

Regular physical activity stimulates various physiological processes that contribute to improved cognitive function, enhanced focus, and better memory. Let's delve into how exercise affects the brain and why it is so crucial for academic success.

Enhanced Cognitive Function and Focus

Exercise increases blood flow to the brain, providing it with more oxygen and nutrients. This increased circulation can lead to improved cognitive function, allowing students to think more clearly and make better decisions. A study published in "Neuroscience and Biobehavioral Reviews" (2018) found that regular physical activity was associated with enhanced executive function, which includes skills like problem-solving, planning, and multitasking.

Improved focus is another significant benefit of exercise. High-intensity activities like running or high-intensity interval training (HIIT) trigger the release of neurotransmitters such as dopamine and norepinephrine, which play a role in attention and concentration. These neurotransmitters help maintain focus during long study sessions, allowing for greater productivity and efficiency.

Improved Memory and Learning

Exercise positively impacts memory and learning. According to research in the "Journal of Applied Physiology" (2019), physical activity stimulates the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons. This protein is associated with improved memory and learning, crucial elements for academic success.

Strength training, in particular, has been linked to improved memory. A study in "The Journal of the American Medical Association" (JAMA) (2020) showed that resistance training increased memory and cognitive function in older adults, suggesting that it could have similar benefits for college students.

How Exercise Can Directly Improve Grades and Academic Performance

The benefits of exercise extend beyond brain health, with a direct impact on academic performance. By incorporating regular physical activity into their routine, students can experience several advantages that can lead to improved grades and success in their studies.

Reduced Stress and Anxiety

College life can be stressful, with exams, assignments, and social pressures. Exercise is a powerful stress reliever, helping to lower levels of cortisol, the stress hormone. Regular physical activity triggers the release of endorphins, which can improve mood and reduce anxiety. A study in the "Journal of Sport and Exercise Psychology" (2020) found that students who exercised regularly reported lower stress levels and improved emotional well-being.

Reduced stress and anxiety can directly impact academic performance by allowing students to approach their studies with a clear mind and a more positive attitude. It can also improve sleep quality, leading to better focus and energy levels during the day.

Better Sleep Quality and Rest

Exercise, especially when done earlier in the day, can contribute to better sleep quality. Physical activity helps regulate the body's sleep-wake cycle, promoting deeper and more restful sleep. According to research in the "Journal of Sleep Research" (2019), regular exercise can reduce insomnia symptoms and improve overall sleep quality.

Better sleep translates into improved academic performance. College students who get adequate rest are more likely to be alert and focused during classes and study sessions. They are also better equipped to retain information and perform well on exams.

Enhanced Academic Motivation and Discipline

Regular exercise fosters discipline and a sense of accomplishment. By sticking to an exercise routine, students can develop greater self-discipline, which can carry over to their academic pursuits and in life, in general. The commitment required to maintain a consistent exercise regimen can build resilience and determination, qualities that contribute to overall success.

Exercise can also serve as a positive reward system. Incorporating physical activity as a break from studying or as a reward for completing academic tasks can create a balanced approach to college life. This balance can increase motivation and encourage a healthier study-life routine.

Recommended Exercise Regimens for College Students

To reap the benefits of exercise, students should aim for a well-rounded fitness routine that includes both strength training and cardiovascular exercise. Here are some recommendations for an effective exercise regimen:

Strength Training

Strength training involves resistance exercises that build muscle strength and endurance. It can be done with free weights, resistance machines, or bodyweight exercises like push-ups and squats. Aim for:

Frequency: 2-3 sessions per week, allowing for rest days between sessions.

Duration: 30-60 minutes per session, focusing on different muscle groups to ensure a balanced workout.

Intensity: Heavier weights with lower repetitions for muscle building, or lighter weights with higher repetitions for endurance.

Cardiovascular Exercise

Cardiovascular exercise, or cardio, involves activities that increase heart rate and promote circulation. It includes running, cycling, swimming, and aerobic classes. Aim for:

Frequency: At least 150 minutes of moderate-intensity cardio per week, which can be broken into 30-minute sessions, 5 times per week.

Duration: 30-60 minutes per session, with shorter, high-intensity sessions for high-intensity interval training (HIIT).

Intensity: Moderate-intensity exercises like brisk walking or light jogging, or high-intensity cardio with shorter bursts of activity.

Incorporating Light and Heavy Intensities

A balanced exercise routine should include both light and heavy intensities:

Light Intensity: Activities like yoga, stretching, or leisurely walks can promote relaxation and flexibility, serving as active recovery.

Heavy Intensity: High-intensity interval training (HIIT) or intense strength training can boost cardiovascular fitness and burn calories efficiently.

To wrap it up...

Try to incorporate 30 minutes of moderate exercise into your daily routine to enhance your study sessions!

Regular exercise offers numerous benefits for brain health, memory, and academic performance. By improving cognitive function, focus, and memory, physical activity can directly contribute to better grades and academic success. Students should aim for a balanced exercise routine that includes both strength training and cardiovascular exercise, along with light and heavy intensities. This approach can help reduce stress, improve sleep quality, and foster greater discipline, ultimately leading to a healthier and more successful college experience.

Want another hack? Try this article on Reducing Eye Fatigue. It's a game changer!!

Sources:

Harvard Health Publishing: Regular exercise changes the brain to improve memory, thinking skills