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Exams…. Help your child to not only cope, but to thrive

We as parents so often feel helpless when the kids are locked away studying during exam times, but there are actually a few things you can do which can make a huge difference.

Once inside the spiraling vortex of exams and studying, it gets more and more difficult to consider what we or our bodies need. Our children can quickly become stressed about time and fitting things in and exercises and healthy choices become the last thing on their minds. Exercise and sleep, however, are the two most important aspects of surviving any crunch period.

Blood flow to the brain is increased with movement and exercise and helps oxygenate the brain to relieve tension. Teach your children great exam habits from young. Even if they are not yet too stressed, get them into the routine of moving during breaks. It will stand them in good stead when they are older.

 

What exercise during exams can do for your child:

1. Relieves anxiety and stress

Worrying slows the brain’s ability to process information making it more difficult to concentrate and study. Exercise boosts production of serotonin and dopamine (our body’s feel-good chemicals) creating a change in their mental and physical state.

2. Improves memory retention

The brain chemicals released during exercise are key for memory, concentration and mental sharpness which is why exercise has been shown to boost brain-building hormones and improve memory.

3. Increased focus and concentration

Studies show that exercise can help you organize better, manage complex tasks sharpen focus essential for longer revision sessions and complex questions.

4. Boosts energy levels

When you see they are starting to feel the study slump, remember… The more they move, the better they will feel. Even simple movements can boost brain power and improve muscle strength, helping them to think clearer and find new ways to approach problems.

 

Which exercises are best?

Any enjoyable exercise will be beneficial, but the best advice is to find something they enjoy. Ideally choose something that leaves them feeling refreshed and recharged rather than exhausted and needing a nap.

Exercise that is too late in the day or too close to bedtime might leave your child feeling ‘wired’ and unable to go to sleep. Exercising first thing and earlier in the day will help boost their quality of sleep that night. It will also contribute to getting enough sleep which has been shown to enhance their academic capabilities.

 

Here are 4 simple movement suggestions which should feel great:

1. Low back twist

Lie comfortably on your back

Hold your right knee with you left hand and draw it over to the left side

Turn your head to the right if comfortable

Hold for 5 deep breaths

Repeat to the other side

2. Bicycle

Lie comfortably on your back with your feet in the air

Slowly pedal the legs as if riding a bicycle

You should feel the lower stomach activate and work

Continue for 30 seconds or longer if it feels good

Make sure you don’t feel any loading or discomfort in the lower back

3. Swinging arm twists

Stand comfortably with feet apart

Bend forwards, keeping arms straight to side and twist left and right

Continue for as long as feels good or 10 to each side

4. Forward bend

Stand with feet hip width apart

Slowly allow your body to lower forwards

You can look towards your knees if comfortable

The blood flow to the head is very beneficial

Pause for 2 breaths and return to starting position

Repeat 5 times

So, for all the parents wondering where the end is, hang in there! Just try to be supportive by instilling great exam habits in your kids from a young age. They should feel better after moving and want to do it again (albeit with encouragement).

“I find that the harder I work, the more luck I seem to have”. Thomas Jefferson

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