STRESS  and  EXERCISE :

Their Impact on Academic Performance

  Here are some tips and findings to improve your academic performance :

• Short-term memory and long-term memory are positively impacted with consistent exercise habits.

• Cognitive ability and mediation of negative effects of stress are positively impacted with exercising regularly.

• Cognitive functioning decreases with exercising more than 2 hours.

• Anxiety and sensitivity to anxiety decreases in students who exercise 3 x per week for 90 minutes.

• Reading comprehension can be improved by 17% with vigorous, daily exercise before class.

• Cognitive ability increases after just one 35-minute session on treadmill at 60-70% maximum heart rate.

• 20% faster vocabulary learning after intense physical activity.

• Psycho-stimulant drugs (drugs that temporarily improve mental and physical functions) are thought to work in a manner similar to bouts of moderately intense exercise.

• Problem solving and goal oriented action are enhanced,especially with aerobic exercise performed at moderate intensities (Larger effect sizes are associated with ergometer cycling compared to running/jogging).

How does exercise reduce stress levels ?

• Exercise promotes a protective antioxidant function of the brain.  Most effective for this is moderate aerobic exercise, such as a light jog, swimming or a brisk walk.    Moderate intensity aerobic exercise is when you're working hard enough to raise your heart rate and break into a sweat. You're working at a moderate intensity if you're able to talk but unable to sing. 

• Exercise metabolizes stress chemicals, resulting in decreased levels of adrenalin and cortisol. 

• Muscles are more relaxed after moderate exercise (5 minutes of walking on stairs promotes more muscle relaxation than a muscle relaxant!). 

• Endorphins (our body's own pain killers) are released during exercise, so we feel better after exercising. 

• Exercise can also psychologically help us perceive an event to be less stressful.   If you encounter a stressful event and realize you have adequate resources to cope with it, such as exercise, you will experience less stress.   Knowing that exercise is a tool in your stress‘toolbox’reassures you that you can combat stress. 

    

So where can you get active in the Guelph area ?