Exercise benefits health in many ways. Exercise stimulates physiological changes in the body such as encouraging production of growth factors: chemicals that affect the growth of new blood vessels in the brain, and even the abundance, survival, and overall health of new brain cells. It preserves muscle strength, keeps our hearts strong, helps us to maintain a healthy body weight, and staves off chronic diseases such as diabetes. However, you may be surprised to read a blog about exercise in conjunction with Fellowship exam preparation. You’ll likely agree that exercise is important but hadn’t thought that it should be an area of focus or included in your study plan. Well, we’re here to explain why exercise should be included in your Fellowship exam preparation plan. The benefits of exercise are many, and include the following: 

Strengthens Memory

Did you know that studies have found that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t? Exercise helps memory and thinking through both direct and indirect means. Research shows that physical exercise releases proteins in the brain, such as cathepsin B, that improve memory and increases cognitive performance. This is due to the hippocampus, the area of the brain which is involved with retaining information, being highly responsive to these proteins.  Exercise can also boost memory and thinking indirectly by improving mood and sleep, and by reducing stress, depression and anxiety. Problems in these areas frequently cause or contribute to memory problems. So, no matter which exam you are preparing for, retention of the information you are learning or revising will be much easier if you do regular exercise.

Improves concentration

When you do any type of intense physical activity, it causes increased blood flow to the brain.  This in turn fires up neurones and promotes cell growth, particularly in the hippocampus, improving concentration.  Just 20 minutes of exercise before studying can improve your concentration and help you focus better on your learning. Feeling restless and can’t settle to study? Go for a walk to improve your concentration and focus.

Improves mood

Endorphin levels increase with any sort of physical activity, and as you know, endorphins are neurotransmitters that attach to our brain’s reward centres (opioid receptors) and help relieve pain, reduce stress and improve our sense of well-being. They are “feel-good” chemicals because they can make us feel better and put us in a positive state of mind. So, if you’re feeling stressed or overwhelmed by exams, some regular exercise will help keep the stress at bay as well as maintain a positive mind-set.

Increases energy levels

Researchers have found that there is a connection between being physically healthy and delivering a strong academic performance. This is because low-intensity exercise can give our energy levels a much-needed boost, which is perfect for when you’re studying long hours.  Studies also found that exercise boosts creativity and mental energy. So, if you’re in need of inspiration or motivation, just go for a walk or a jog. 

Key Facts: 

  • Regular aerobic exercise, such as running, can increase the size of the hippocampus and preserve vital brain matter, improving spatial memory and cognitive function. 
  • Regular physical activity, like walking, can enhance sleep quality, which in turn supports memory consolidation and toxin removal in the brain. 
  • Exercise can help manage stress by increasing norepinephrine and endorphin levels, chemicals that moderate the brain’s response to stress and induce feelings of happiness. 

From Neuroscience News  

Is one exercise better than another in terms of brain health?

The research is not firm in answering this question. That’s because almost all of the research completed so far has looked at mainly one form of exercise: walking. However, in general, findings show that other forms of aerobic exercise will yield similar benefits. For example, a study published in the Journal of the American Geriatrics Society found that tai chi showed the potential to enhance cognitive function in older adults, especially in the realm of executive function, which manages cognitive processes such as planning, working memory, attention, problem solving, and verbal reasoning. Note that these enhanced executive functions are the same as those needed for optimal exam preparation and performance.

What Can You Do?

So, physical activity can help you think, learn, problem-solve, and enjoy emotional balance. It can improve memory and reduce anxiety or depression. Now that you know that exercise boosts brainpower in a number of ways, what are you going to do about it? 

Some benefits of physical activity on brain health start right after a session of moderate-to-vigorous physical activity. For the most benefit, adults need at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity activity each week. See the current RACGP guidelines. The good news is that it doesn’t have to happen all in one stretch. For example, moderate-intensity activity can be broken into 30 minutes a day, 5 days a week, or even smaller 10-minute bouts that add up. You don’t have to be a fitness guru to reap the benefits for added brain health and memory enhancement either. No matter your age or fitness level, any amount of physical activity will help.  

If you don’t fancy running or going to the gym, there are lots of other physical activities you can do inside, outside or incorporate into your daily routine. Here are some ideas:  

  • Turn up the music at home and dance. Twisting and turning can be a fun way to be physically active. 
  • Take active breaks. Break up your study time with physical activity. For example, squat or march in place between study sessions.  
  • Add physical activity to your daily routine. When shopping, park at the back of the carpark and walk to the shop. In the shopping centre, walk around the perimeter of the store before getting what you need. Use the stairs instead of the elevator. Get off one bus stop sooner and walk to your destination. If you already walk routinely, start carrying hand weights on your treks. 
  • Do some chores during your study breaks. Chores such as gardening, raking leaves, lawn-mowing, sweeping, mopping or vacuuming can help you get active to increase study focus and concentration.  
  • Consider doing other moderate-intensity exercises if you don’t like jogging or running, such as swimming, cycling, bush-walking, tennis, squash, or dancing, to name a few. 
  • If you’re able, hire a personal trainer. Paying an expert is great motivation to turn up. 
  • Walk the dog. A 2013 research review found that dog owners walked on average more each week than non-dog owners. Dogs are great walking companions, are great motivators, and can help you have a more active lifestyle. You can try going a little further each week on walks with your dog. Don’t own a dog? Ask to walk your neighbours or become a part-time dog-walker.  

Whatever exercise and motivators you choose, commit to establishing exercise as a habit, like taking your daily prescription medication. For example, aim for an ultimate goal of exercising at a moderate intensity (e.g., brisk walking) for 150 minutes per week. Start with a few minutes a day and increase the amount by five or 10 minutes every week until you have reached your goal. Get started by keeping track of your daily activities for one week with this diary or one of the many habit or exercise tracker apps available. 

Remember that some activity is better than none, and every little bit counts. So, start today – take a walk, get off a bus stop earlier or park the car further away – it all counts and it will improve your Fellowship exam preparation.

References: 

Cleveland Clinic. (2022) What are Endorphins? Accessed 1/5/24 from: https://my.clevelandclinic.org/health/body/23040-endorphins  

Collins, F. (2016). Exercise Releases Brain-Healthy Protein. NIH Director’s Blog. Accessed on 21/5/24 from: https://directorsblog.nih.gov/2016/06/28/exercise-releases-brain-healthy-protein/  

Christian, H. E., Westgarth, C., Bauman, A., Richards, E. A., Rhodes, R. E., Evenson, K. R., … & Thorpe, R. J. (2013). Dog ownership and physical activity: a review of the evidence. Journal of Physical Activity and Health, 10(5), 750-759. Accessed 21/5/24 from: https://journals.humankinetics.com/view/journals/jpah/10/5/article-p750.xml  

Harvard Medical School. (2023). Exercise can boost your memory and thinking skills. Accessed 1/5/24 from: https://www.health.harvard.edu/mind-and-mood/exercise-can-boost-your-memory-and-thinking-skills#:~:text=Moderate%2Dintensity%20exercise%20can%20help,chronic%20diseases%20such%20as%20diabetes.  

Harvard Medical School. (2014). Regular exercise changes the brain to improve memory, thinking skills. Accessed 1/5/24 from: https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 

Michael, S. L., Merlo, C. L., Basch, C. E., Wentzel, K. R., & Wechsler, H. (2015). Critical connections: health and academics. Journal of School health, 85(11), 740-758. Accessed 21/5/24 from: https://onlinelibrary.wiley.com/doi/full/10.1111/josh.12309  

Nield, D. (2024). Regular Exercise Is Linked to Larger Brain Volume in Memory And Learning. Health. Accessed on 21/5/24 from: https://www.sciencealert.com/regular-exercise-is-linked-to-larger-brain-volume-in-memory-and-learning-regions  

Redondo-Flórez, L, Ramos-Campo, DJ, Clemente-Suárez, VJ. (2022). Relationship between Physical Fitness and Academic Performance in University Students. Int J Environ Res Public Health. 10;19(22):14750. doi: 10.3390/ijerph192214750. PMID: 36429470; PMCID: PMC9690464. Accessed 1/5/24 from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9690464/  

Robinson, L., Segal, J., & Smith, M. (2024). The Mental Health Benefits of Exercise. Lower Hunter Medical. Accessed 21/5/24 from: https://lowerhuntermedical.com.au/best-exercise-for-building-bigger-calves/#:~:text=Exercise%20can%20help%20provide%3A,helps%20prevent%20age%2Drelated%20decline.  

Saeed, S. A., Cunningham, K., & Bloch, R. M. (2019). Depression and anxiety disorders: benefits of exercise, yoga, and meditation. American family physician, 99(10), 620-627. Accessed 21/5/24 from: https://www.aafp.org/pubs/afp/issues/2019/0515/p620.html  

University College London. (2020) Study-boosting benefits of exercise. Accessed 1/5/24 from: https://www.ucl.ac.uk/students/news/2020/may/study-boosting-benefits-exercise.