Taking a break during a study session is important. Our brains need time to “cool off” and reset themselves after doing some heavy mental lifting. If you study for too long without giving yourself a quick breather, you might actually be making things for yourself. An exhausted mind has a harder time retaining information, so cramming for three hours at a time tends to be more counterproductive than helpful. This is why stepping away from your work for 5-10 minutes after an hour to take your mind off your studies is good for you. Get back into your body for a beat, break a sweat to get your heart racing, and then you'll be ready to go hit the books again.
Stretch It Out
A good stretch should be a part of every study session. Since studying is a sedentary activity, you’ll find yourselves sitting for long, inactive periods of time. This can tire out your muscles and make them less flexible. The physical tension of sitting for so long can cause a build-up of stress and/or exacerbate a bad mood you’re currently experiencing. This is why stretching is so important: it lets you shake out the bad vibes, get your blood moving, and warms up those stiff limbs.
There are a few things to keep in mind with stretching. It’s not a good idea to stretch “cold”; you don’t want to injure yourself! Do a light, low-intensity activity before the stretch. A quick 5-minute walk can do the trick. You want to warm up your muscles a bit without giving them a real workout.
Once you’re sufficiently warmed up, stretch yourself in smooth movements. Try to hold each stretch for about 30 seconds while keeping your breathing even. Work on stretching major muscle groups: calves, thighs, hips, neck, shoulders, and lower back. If the stretch is painful, you're pushing yourself too hard. A little tension is alright; pain is not.
Get Your Steps In
Taking a short, brisk walk is a great way to energize yourself and get a quick hit of exercise in during a study break. Walking is one of the best ways to ease yourself into fitness: it requires no equipment beyond a reliable pair of shoes with arch support, it’s low-impact on your joints, it’s very hard to “do it wrong,” and you don’t need a gym membership to take your gams out for a stroll.
Walking is an effective way to:
- Burn fat
- Improve cardiovascular health
- Improve balance and coordination
- Increase energy levels
- Alleviate stress
- Improve cognition
- Strengthen bones and muscles
- Reduce fatigue
Walking also can get you enough outdoor time to fulfill your daily need for natural sunlight (which stimulates your body’s production of vitamin D). One caveat for walking: pay attention to your surroundings! Make sure you avoid walking on uneven turf or cracked sidewalks. It can be surprisingly easy to get your foot caught in an unseen pothole or hole in someone’s lawn.
Go Jumping
To quote the great poet David Lee Roth: “Might as well jump.” One of the cheapest fitness tools you can buy with a healthy ROI is a jump rope. It’s simple to use, takes up very little time, and is a fun way to sneak in a workout on a short break. Jumping rope is a good form of cardio as it boosts your heart rate, thus energizing your muscles through high-intensity exercise. Jump rope also burns calories, improves balance and coordination, relieves stress, and may even help build bone density.
When it comes to jump roping, safety is essential. Watch a video or ask an instructor to make sure you have the correct posture and that you’re holding the handles at the proper distance from your body. Running shoes are fine for jumping rope; what you should be more concerned with than what you’re wearing is WHERE you jump rope. You’ll want to avoid jumping on too hard surfaces like pavement, or concrete. You’ll also want to avoid surfaces that are too soft and spongy like carpeting or yoga mats because you’ll run the risk of losing your footing. The Goldilocks option is hardwood flooring, vinyl, or rubber. You’ll want a surface that gives you a little bounce without yielding too much to you. You can also get mats that are specifically designed for jumping rope.
Your Chair Can Be Exercise Equipment
You probably spend a lot of time sitting in your chair, so why not put it to work making you healthier? A good way to unwind, burn calories, and build strength on a study break is to do some chair squats. Squats work your core muscles while also powering up your hip muscles, calves, hamstrings, and obliques. It's also a good exercise for strengthening your leg bones, tendons, and ligaments. Squats are also an excellent way of improving your posture and sense of balance.
When doing a chair squat, you’ll place a chair behind you that will stay rooted in place. Standing with your feet shoulder-width apart (toes pointed forward), tightening your core and abs to stabilize your spine, you’ll slowly lower your body down toward the chair by bending your knees and pushing your hips back (while keeping your back flat and your head and chest up). The goal is to touch the chair with your glutes and then to slowly rise back up.
As in all exercises, proper form is crucial so make sure you watch a video or two and/or consult a fitness professional to ensure that you do this exercise correctly.
Read About Wellness
Check out more of our Wellness and Student Success stories:
- Stay Motivated So You Don’t Fall Behind
- Don’t Forget To Improve Your Memorization Skills
- Keep Yourself Accountable To Stay On Track
Article by Austin Brietta