Exercise helps improve all aspects of your health, and with a few simple steps, you can use exercise to improve your mood, physical health, and academic performance.
Exercise not only boosts your immune system, but it can also be more effective than drugs at relieving pain, reducing stress and anxiety, and improving mood. It can improve sleep, encourage routine, and increase your sense of connection.
Exercise also improves brain processing, which can boost your academic performance. People who exercise regularly say they perform better, are more employable, and have higher levels of well-being, according to the largest university study of its kind.
1. Make small changes
Trying to do too much too soon can be overwhelming and frustrating. Instead make small changes like:
Consciously increase your daily steps or active minutes
Add a 10-minute yoga session when you wake up
Sitting while brushing teeth
2. Do something you enjoy
If you dread the thought of exercising, you're less likely to stick to it. There are many fun alternatives to what we think of as traditional exercise. You can also make it a social event: Research shows that exercising with a friend boosts motivation.
3. Pay attention to just one objective at once
Try not to compare yourself with others as this can reduce your motivation. Maybe you've always wanted to run a 5k, or you want to tone up.
Setting small goals along the way will help keep your motivation levels high, making it more likely you'll get where you want to be. Think about how you will feel when you achieve that goal and what you can do to reward yourself.
4. Plan it into your week
Whether it's a regular brisk walk, a home workout, or factoring in a gym session, scheduling time to do exercise will make it easier to achieve.
5. Build up slowly
The perception of severity will vary from person to person. Listen to your body. If you have a more vigorous session one day, make the next day a recovery day with gentle exercise tips.
6. Go outside
An added benefit of exercising outdoors is that daylight helps set our internal rhythms, improving both our alertness and concentration upon waking and our sleep patterns.
7. Try a HIIT workout
High-intensity interval training (HIIT) is one of the most effective ways to combine exercise, alternating work, and rest periods to get your blood pumping. It also increases the brain's ability to grow new cells, including cells in the hippocampus associated with memory. One study found that participants learned 20% faster after a HIIT session.
8. Add some strength training
Contrary to what some people believe, strength training does not make you 'bulk', but it does make you stronger and fitter. It also protects your bones and boosts your metabolic rate as well as energy levels and mood. There is growing evidence that HIIT combined with strength training can actually stop inflammation.
9. Make accessory movement part of your day
Move away when you get a chance. No special clothing or equipment is required. You can set a reminder on your phone, computer, or fitness tracker to move at least once every 60-90 minutes. This will give you a restorative break from studying and improve your concentration levels.
10. Take advantage of technology
The NHS website has lots of guidance on exercise. There are also plenty of apps, both free and paid, that offer guided routines. YouTube is a great resource for virtually any type of exercise you're looking for, no matter the length or intensity of the exercise.
Conclusion:
Always keep in mind that taking action is always preferable to inaction. Make sure you dress comfortably, take time to warm up, and stay cool and hydrated.
Exercise helps improve all aspects of your health, and with a few simple steps, you can use exercise to improve your mood, physical health, and academic performance.