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How physical activity benefits academic performance
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Physical activity is a balm for many everyday ailments. At the psychological level, exercise triggers the secretion of endorphins, a type of hormone that promotes mental well-being. It also has a powerful effect on physical health: exercising every day reduces fatigue and alleviates chronic aches and pains.
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Exercise: The key to health and well-being
Regular exercise has a remarkable number of physical and mental health benefits. It could even be argued that physical activity is one of the best ways to prevent many lifestyle-related diseases.
The advantages of exercising regularly include:
- Improved physical fitness, energy, and overall well-being
- Prevention and better control of diabetes, high blood pressure, and blood cholesterol levels, leading to a healthier heart
- Improved stress management and reduced anxiety
- Improved sleep
- Prevention and slowing of osteoporosis
- Stronger muscles and reduced stiffness and back pain
- Ability to remain autonomous for longer into old age
In addition to its health benefits, physical activity is an opportunity to do the following:
- Participate in activities that you enjoy
- Relax and take time for yourself
- Have fun while doing something that’s good for you: being active is an excuse to get out of the house, see your friends, spend time with the people you love, etc.
The link between physical activity and academic success
It’s well established by now that health, well-being, and academic success are closely linked. Many studies show that healthier kids do better in school and in life. Here are some of the ways being physically active can boost your academic performance:
- It makes you feel calmer and thus more alert and ready to learn.
- It improves your concentration and memory.
- It increases your sense of belonging at school and fosters academic perseverance.
- It promotes self-esteem.
What explains these benefits? Exercise increases blood flow to the brain, which in turn boosts the brain’s oxygen levels. This leads to the following:
- The brain gets a better supply of glucose, its main source of fuel.
- Neurotransmitter levels increase (serotonin and dopamine levels in particular), which improves concentration and reduces stress.
- The hippocampus, the area of the brain associated with memory and learning, is stimulated.
Recommended physical activities
To improve cardiorespiratory endurance and build bone and muscle strength, young people between the ages of 5 and 17 should ideally be getting at least 60 minutes of moderate to high-intensity physical activity per day. It can be hard to maintain this pace if you aren’t used to it, however, so try starting with 30 minutes and gradually adding more minutes per day. Are you up to the challenge?
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High-intensity physical activity |
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Moderate physical activities |
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You can easily turn a moderate activity into a high-intensity one simply by increasing your level of exertion.
In practical terms, there are several things you can do to move more in your day-to-day life:
- If it’s reasonable and safe to do so, walk or bike to do errands, go shopping, get to school, etc.
- Limit your screen time and replace it with activities that get you moving.
- Swim, play catch, go sledding, ice-skate, run, bike, walk, etc. with your family.
- Do household chores. Vacuuming or mowing the lawn is a great way to get some moderate exercise while helping out around the house!
- Incorporate your interests into your physical activities. If you like music, bring your headphones when you go running. Love books? Read while riding your stationary bike! There are all kinds of ways to make exercise more fun.