Exercise routine to stay fit during exams

Photo by Karolina Grabowska from Pexels

It is normal that during exam time, we neglect our physical activity. University exam periods are exhausting. We spend so many hours bending our elbows that, when we finish, our whole body aches. And that’s not to mention that it’s normal to gain weight because we eat terribly in addition to sitting.

We might think that a few days of physical neglect are not a problem and would not be if the only consequence was to accumulate a couple of kilos, but it turns out that neglecting our diet and destroying our back in a chair also affects our grades. Therefore, because of physical and mental fatigue, you start putting off homework, overstaying deadlines, asking classmates for help, googling paper help review, or asking for online help with assignments. 

Body and mind are one, and we cannot harm one without harming another. Without a good organization, there is no victory.

Whether we will introduce an exercise routine or not, the most important thing to get to study is to organize well from the beginning. If we plan our study hours properly, it will be easy to alternate them with physical exercise and take care of our diet at the same time.

First of all, it is necessary to maintain a stable schedule. Getting up and going to bed at the same times each day will make it easier to introduce an exercise routine and perform better in the central hours of the day.

In addition, as it is logical, we must plan the daily study considering that our brain is more active in the mornings, so we have to take advantage of those hours of high mental performance to study the more complicated subjects or have more agenda.

When we are thicker in the afternoons or evenings, we should study the simpler subjects and modify our study techniques to “wake up” our minds with new challenges.

Exercise routine

There are compatible exercises that will help you to improve your grades:

First session: When we wake up before studying, it is a good time to do some cardio and prepare the body. It will be the strongest session of the day and will take about 40 minutes.

The first 20 minutes can be spent running. It is not a matter of working on endurance but of, for example, doing 3 laps sprinting around the building, doing a spinning session if we have an exercise bike, jumping rope in the living room, etc. Whatever best suits our body, our fitness, and our performance.

The next 20 minutes can be used to stretch and move the whole body. The most advisable would be to do a yoga or pilates session designed for the first hour of the morning (this part is important because there are sessions designed to relax us that can leave us so soft that we just want to sleep). On the internet, you will find many options.

Second session: After two hours of studying comes the first 15-minute break in which we can take the opportunity to do four “sun salutations,” which will make us stretch the whole body or, also, a couple of sets of squats and sit-ups. If we do not know what will help us to reconnect with the study, the trick is to try and listen to our bodies.

 

Two more hours, and it’s time to stop for lunch. The most appropriate thing to avoid heavy meals that make us tired: better salads and grilled meat or fish. We can also take advantage of lunchtime to take care of our eyesight by doing simple exercises to zoom in and out.

Third session: Two more hours of study (and we have already been studying for 6 hours, which is not bad), and it is time for back exercises. Having good postural health is as important as exercising the muscles that comprise the “core” area to have good stability and avoid back pain.

In this 20-minute break, we can do the yoga stretch called to move the entire spine for 5 minutes and spend the other 15 minutes exercising the core with front and side planks. Yes, they are tiring at first, but we will gain strength and muscle soon.

Fourth session: Another two hours more (8 hours a day is more than enough), and it is time to stop. At this point, the ideal is to go out and do some sport outside (swim, run or take a walk, forcing the pace to pick up speed) to let off steam, breathe fresh air, and return home ready to have a good dinner, to reward ourselves with a series, movie or book that we like and to rest for a minimum of 8 hours at a stretch.

Perhaps, if we are not used to doing sports, on the second day, we will feel sore, but from the third day on, we will feel so good that we will be grateful for all the extra exercise. In addition, we will feel less tired (although the opposite will happen) than if we stick all day without getting up from the seat because exercising will make us have twice as much energy and prevent us from the typical postural pains.

All in all, by introducing this exercise routine, we will concentrate much better on our studies and, therefore, we will be more efficient and get better grades. 

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