Amit Subhash Sardal is Mumbai-based Fitness Expert, Exercise Science Educator and a thorough L&D professional into FitTech credited to create the next gen of Fitness Trainers by teaching in elite coaching academies & conducting lectures for Post-Graduate Course at Mumbai University under the aegis the prestigious Nalanda Nrityakala Mahavidyala. His focus on holistic approach incorporating Strength Training & Movement to promote positive Life-style modification is being implemented by his eclectic clientele. He is a strong advocate of promoting Mental health care for all through exercise interventions and above all by talking about it openly!
Come Exam time and we find telling children to take studies seriously. Be it online or through books, it’s common to see kids glued to their seats rummaging through content trying to grasp that complex theory in Physics or using their prowess to solve the calculus problem.
Meals get reduced so does the sleep. Unfortunately, it was enforced upon us that longer the kids sit going through their textbooks, Board Sample papers etc, more prepared they become. More often than not, creative pursuits, exercise, playing a game or two are frowned upon as distractions to be kept at bay.
But does our Brain really understand that it needs to work overtime? When we speak of mental health, it is important to acknowledge that our daily mental hygiene needs Tender Love & Care just as any disorder or mental condition would need. We cut meals. We cut sleep. We cut play. Then wonder why the brain struggles to perform.
Research strongly points that movement, or any physical activity helps reset the brain and in turn aid in concentration, memory refresh, emotional regulation and better sleep. Of course, our goal is not to make an athlete out of a student buried in books but making Exercise & calculated movements a part of the Study routine.
Let’s understand how this works: – When a student thinks what if I fail? Will I be able to finish answering in time? These endless questions put the Brain into a Threat Mode.
So how does Movement actually help?
In simple terms, it gives the stress system somewhere to go.
So, when kids step away from their work-station and engage in walking, a stroll in the park, grooving to some catchy tune or wrestling with their pet, there’s something silently happening in their body as the circulation increases, breathing streamlines thus temporarily alters their heart rate. Over time, regular physical activity enables better regulation of stress and anxiety. Not to mention mood elevation and renewed focus.
In other words, Movement is not time stolen from preparation; it is an investment in the clarity, composure and cognitive stamina required to see it through. It can help you return to studying in a better physiological state. The brain needs blood flow, oxygen, energy and a healthy network of connections to perform cognitive tasks.
But what about Memory and Learning?
This is where Exercise becomes even more fascinating. The brain needs blood flow, oxygen, energy and a healthy network of connections to perform cognitive tasks. In a small study of teenagers, four weeks of classroom bodyweight exercises improved performance on a memory tests and also helped students stay on task (Robinson and colleagues, 2022).Studying isn’t simply about knowing something just for the sake of grades, it is about being able to retrieve, organize, compare and apply information to create an impact.
All that matters is to beat inertia and integrating tiny habits, for instance, instead of a 90 min session at gym, a workout schedule during exams can look like: –
❖After 50 minutes of studying🡪 Walk around for 5–10 minutes
❖Three times a week🡪 Do a short strength-training session using bodyweight, resistance bands or weights.
❖When anxiety is high🡪 Try gentle yoga, mobility work & Pranayama
❖When motivation is low🡪 Dance on your favourite numbers
❖When the brain feels saturated🡪 Play a quick game of badminton, basketball, squash or football.
The “movement snack” for exam season is to take small steps to change the state of mind.
Move more to Sleep Well
Sleep is an integral part of exam preparation but gets overlooked and compromised. During sleep, the brain isn’t “switched off”. It is involved in processes important for memory consolidation, emotional regulation, attention and learning. Empirical research claims a direct connection between Physical Activity, Yoga and sound sleep.
In short, Exams are not just about scoring marks. While marks do matter, the children scoring them go through a personality-defining phase that offers them an opportunity to develop healthy well-being habits that go a long way. Exercise, movement and Physical Activity enables the body to achieve what the mind believes!
