Studying and passing school exams can be difficult and it may seem impossible to find an effective way to learn. Recent research has found remarkable correlations between cognitive function, memory recall, brain function and exercise, showing the benefits of physical activity under study. If you are looking for a way to improve your learning, try incorporating regular training sessions into your daily routine.
Steps
Method 1 of 3: Link Exercise with Study
Step 1. Train right before studying
If possible, you should exercise just before committing to study; take a run before getting ready for a class test or reviewing your notes; do a few laps in the pool to be ready to open the books in the evening.
Aerobic exercise activates blood circulation, supplies oxygen and nutrients to the brain, thereby helping it to function better
Step 2. Do some light exercise while you study
Some research has found that doing moderate activity while studying can help better internalize notions; if you want to try this method, just be careful not to overdo it.
- This same research has shown that vigorous physical activity during the study can actually harm memory, because the brain is focused on training rather than notions.
- To proceed, take your textbook or notes with you to the gym. Use the exercise bike for at least half an hour while you study, but make sure you keep the intensity moderate; you can also use the elliptical bike, treadmill or stepmill.
Step 3. Go to the gym right after studying
Some research has shown that physical activity before and during the study is not the only time in which memory and mental processes benefit; training after a study session also helps strengthen brain function and improve learning ability.
Go for a walk or even some weight lifting after studying to help your brain stay active and improve your study
Step 4. Take a walk around the library
If you find yourself in this environment studying, take a break with some movement; get up from your desk and take 15 minutes to walk around the building or nearby the university.
- You can go for a walk even if you are studying in your room or in a cafe.
- Taking a break helps you regenerate, improves blood circulation in the brain and consequently allows you to think and remember better.
Step 5. Get some movement at your desk
You can also increase your heart rate when you are studying sitting at a table. If you don't want to stray from the books and take a quick 15-minute walk, you can exercise where you are.
- Do a few squats with the chair. Stand in front of the chair and bend down without leaning at all; stay in this position for about 10 seconds and repeat 20 times.
- Do wall sit. Lean against the wall with your back and slowly lower yourself into a squat position, using the wall for support. Resist in this position for as long as possible or perform 20 sets of 10 seconds each; if you want a bit more challenging exercise, you can also lift one leg up while squatting.
- Use resistance bands while sitting to study. Hold the handles in each hand and pull to exercise the upper body; you can also use dumbbells and do bicep curls as you continue reading.
Method 2 of 3: Establish a Training Plan
Step 1. Define the appropriate amount of exercise
Incorporating physical activity into your school routine may take some planning, but it's not impossible. To get the best benefits, you should schedule two and a half hours of activity per week.
- Adults should do at least 150 minutes of moderate intensity activity or 75 minutes of vigorous aerobic exercise; alternatively, a combination of the two is possible.
- Teens should train at least one hour a day with moderate or vigorous exercise.
Step 2. Choose aerobic activity
There are different types of exercises you can do that fall into this type of fitness. You can join a school sports team, walk with friends or go to the university gym; carefully consider whether you are doing moderate or intense activity.
- Moderate physical activity includes brisk walking, which means maintaining a pace of 5 km / h or even faster, or pedaling at less than 16 km / h. You can also play tennis as a couple, join a ballroom dance class, or do some simple gardening.
- High-intensity exercise includes running, jogging, or biking at over 10 mph, laps swimming, playing single tennis, doing aerobic dance, skipping rope, or hiking with a heavy backpack or uphill.
- Many gym classes offer excellent opportunities for intense and moderate physical activity.
- Any aerobic activity should be performed for at least 10 minutes at a time to obtain benefits on mental abilities; however, you should divide the different training moments throughout the week to keep the brain always focused and alert.
Step 3. Take some time to train
It may be difficult at first to plan an exercise plan to help you with your studies, but take into account its mental and cognitive benefits and its positive impact on academic achievement.
- Sit down and make a list of all the commitments, activities and hours of study; do not forget the hours to sleep, the times of meals and the time to do other things, such as the shower, so find those spaces where you can insert the exercise.
- Take into account all daily physical activity sessions. If you walk 10 minutes or more to go to class or work, this is considered aerobic exercise; if you can walk to class, consider including this activity and consider it a change.
- Choose exercises that you think you like and that are easy to introduce into your daily schedule. If you have a hard time finding time to work out, go out for a half-hour run or dance for 30 minutes in the room.
- If you're having a hard time finding time to exercise each day, you can break the exercise down into smaller sections - like three 10-minute brisk walking sessions - and get the same brain stimulation benefits.
Step 4. Commit consistently
A daily workout or sessions that coincide with the moments of study and lesson are more effective than a 2 and a half hour physical activity concentrated on the weekend. Constant exercise throughout the week continually strengthens the brain, in the moments closest to the study and not just during the weekend.
If you have classes three times a week and you study during those days, try to walk or run at least half an hour before going to class or to your room to study. If, on the other hand, you go to school every day for eight hours, dedicate at least half an hour or an hour after class to do some physical activity provided by the school and only resume studying afterwards, once you get home
Step 5. Make exercise an enjoyable time
It is a great way to relieve stress and reduce anxiety, so you need to avoid it being a stressful time of day. Give yourself time to take care of yourself; remember that even if you are not studying or working while exercising, you are still striving to improve your academic results overall.
- Listen to music while you practice. Numerous studies have associated music with stress relief and anxiety reduction; when you are outside walking, listen to songs that relax you and make you happy.
- Train with friends. This way you get two things: you respect your daily commitment to exercise and socialize at the same time, thus improving mood and reducing stress.
Method 3 of 3: Understanding the Importance of Associating Study with Physical Activity
Step 1. Know that exercise strengthens mental functions
Some research has found that it improves attention and cognitive function; after exercise your brain works better and you can think more clearly.
- It also helps to strengthen memory and the ability to remember, which is important when studying.
- Aerobic exercise helps pump blood to the brain, improving the supply of oxygen and nutrients needed to process and internalize information.
Step 2. Train to reduce stress
Exercise offers many benefits, but one of the most important for students is mood; regular physical activity helps reduce anxiety, which may develop due to school commitments.
- Regular aerobic activity has been found to reduce tension, stabilize mood and relieve stress.
- Just five minutes of cardio exercise will help lower anxiety levels.
Step 3. Incorporate exercise into your routine to improve energy levels
You never get tired of repeating it: physical activity offers many benefits and allows you to feel more vital; this is important if you are a student who has to commit to many exams or classes. A little bit of aerobic activity can be much more effective than getting "full of coffee".
- Regular exercise improves energy levels.
- Since it reduces stress, it also limits the feeling of fatigue associated with high levels of emotional tension.
- Improve your sleep habits; adequate rest makes you feel more alert and allows your brain to function better when you study.
