Stress less and focus with movement breaks at Recreation
The end of the winter semester at MRU means deadlines and exams are fast approaching for students. While the main priority for students may be to lock in and prepare for long sessions of studying, adding movement breaks may support their academic goals. 
 
According to the National Library of Medicine, taking small breaks in between long study periods boosts productivity and improves well-being.
 
Heather Higgins, Fitness Coordinator at MRU Recreation, highlighted the important correlation between physical activity and mental capacity such as memory retention and strengthening neural pathways. 
 
"Getting movement in before sitting down to write an exam settles down your nervous system, putting you in a better space to recall information that you learned," Higgins said.
 
Kendra Schwer, a first-year Health and Physical Education student, values the importance of structure when it comes to studying for final exams and finishing projects.
 
"A balanced study routine looks like organizing my time to get my school work done but also having the time to take care of myself and do the things I enjoy," Schwer said. 
 
Building brain power with tiny wins 
According to the UBC Physical Therapy and Research Clinic, incorporating small breaks can also result in better sleep, boosting mood, and overall mental health.
 
"Having just a little bit of activity in my day helps my brain reset and be ready for what's next," Schwer said. 
 
The suggested frequency is to take a three to five minute break for every 30-60 minutes of focused work. These exercises do not have to be high-intensity, but should be feasible and fun. 
 
Movement can be short, simple, and easily added into study and daily routines. The goals of movement breaks are to reduce stress while breaking up sedentary time, like sitting down for long periods of time. 
 
Higgins highlights the value of students' time especially as it can become more strained during exam periods. 
 
"A small movement break can be anything from taking a 20-minute walk outside or on a treadmill, trying chair yoga, or coming down to the Recreation Centre to play ping pong," Higgins said. 
 
Going up, up, up
MRU Recreation offers group fitness classes like pilates, yoga, and full-body strength that only last 45-minutes with drop-in prices starting at $5.
 
"Getting movement in doesn't need to take an hour out of your day," Higgins said. "Whatever helps you step out of your study or stress time and brings you joy and movement is great — and sets you up for success."
 
Movement exercises can also be done at the comfort of your study space such as deep breathing, stretching, meditation, or even jumping jacks. 
 
If you're finding that small breaks aren't enough, carving more time for physical activity is a great practice beyond exam season. While some facilities and activities are scaled down at the Recreation Centre due to final exams, students can utilize other facilities like the climbing wall and swimming area. 
 
"Swimming is one of the only activities that allows you to disconnect from reality," Schwer said. "You have no technology near you and there is minimal noise and distractions." 
 
Studies have shown that aquatic activities can also reduce anxiety and depression as the motions in the water releases mood-boosting endorphins with low impact on the body. 
 
Recharging during high-stress times is essential and varies from person to person. Learning how you can de-stress and incorporate physical activity can be what supports you with your next wellness and academic goal.