Let’s be honest- when exams hit, most of us drop everything that isn’t studying. Gym sessions? Gone. Walks? Maybe next month. But here’s the thing: research says that keeping active during exam time isn’t just good for your body – it’s actually really beneficial for your brain.

Want to know more? Keep reading!

Cognitive Benefits of Exercise

Exercise gives your brain a serious boost. It increases blood flow, releases brain-friendly chemicals, and helps build stronger neural connections – all essential for learning and memory. In fact, large-scale research shows that regular physical activity can improve focus, memory, and decision-making skills. These cognitive functions are critical during exams, when focus, problem-solving, and memory retention are in high demand.

Stress Reduction and Emotional Well-being

Exams = stress. But exercise helps your body handle it better.

Studies show that students who stay active during study periods feel less stressed, recover better, and even believe they perform better academically. It doesn’t have to be a full workout – short movement breaks like stretching or walking can make a real difference. So, if you’re feeling overwhelmed, a quick burst of movement might be just what you need.

It Helps You Stay Resilient

Some research looked at law students prepping for final exams (arguably one of the most stressful academic experiences) and found that those who made time for recovery activities like exercise had better well-being and lower stress. Other studies show that physical activity boosts mindfulness and resilience – two traits that help you stay calm and focused under pressure.

Best Types of Exercise for Exam Stress

Not all workouts are created equal. Research suggests that the most effective types of exercise for improving mental health and quality of life in university students are those that involve moderate to vigorous effort. Think dance, Pilates, resistance training, and team sports. These activities combine movement, social interaction, and skill-building – all of which help reduce stress and lift your mood. So, if exams are getting intense, try joining a dance class, lifting weights, or playing a sport. It’s not just good for your body – it’s a reset for your mind.

Final Thoughts: Move Your Body, Help Your Brain

During exams, your brain is your most valuable asset. Exercise helps keep it functioning at its best. Whether it’s a quick jog, a yoga session, or a dance break, moving your body can help you manage stress, improve focus, and perform better academically.

So next time you’re buried in notes and tempted to skip your workout, remember: your brain needs movement too.

 

References available below if you’d like to explore the research further.

Donnelly, S., Penny, K., & Kynn, M. (2024). The effectiveness of physical activity interventions in improving higher education students’ mental health: A systematic review. Health promotion international, 39(2), daae027.

Guo, J. (2025). Physical exercise enhances mindfulness and psychological resilience: A chain mediation model. Frontiers in Psychology. https://www.frontiersin.org/articles/10.3389/fpsyg.2025.1545370/full

Mandolesi, L., et al. (2018). Effects of physical exercise on cognitive functioning and wellbeing: Biological and psychological benefits. Frontiers in Psychology, 9, 509. https://doi.org/10.3389/fpsyg.2018.00509

Reschke, T., Lobinger, T., & Reschke, K. (2024). Recovery experiences as mediators between stress and well-being during exam preparation. PLOS ONE. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0306809

Singh, B., et al. (2025). Effectiveness of exercise for improving cognition, memory and executive function: A systematic umbrella review and meta-meta-analysis. British Journal of Sports Medicine. https://bjsm.bmj.com/content/59/12/866

Teuber, M., Leyhr, D., & Sudeck, G. (2024). Physical activity improves stress load, recovery, and academic performance-related parameters among university students. BMC Public Health. https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-024-18082-z

Wunsch, K., et al. (2021). The tridirectional relationship among physical activity, stress, and academic performance in university students: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(2), 739. https://www.mdpi.com/1660-4601/18/2/739