The benefits of physical activity for the body and mind are irrefutable. Research shows more exercise is better, but any amount is beneficial. (1)
Champion powerlifter and scientist Dr. Layne Norton unpacked new research linking physical activity and scholarly performance. The 2024 systematic review and meta-analysis of six similar studies found that physically active college students achieved higher test scores and grade point averages (GPAs). (2)
Dr. Norton highlighted a key detail from the review:
- Significant impact: A pooled odds ratio of three effect sizes signifies a huge effect, meaning the results show an outstanding impact on real-world academic outcomes. For context, in psychological studies, anything above one is rare.
“This falls in line with research showing improvements in [brain performance] and mental health disorders,” said Dr. Norton. “What happens in the body affects the mind, and [vice-versa].”
An example is how physical pain and mental strength go hand in hand. Excessive psychological stress can degrade the body over time, leading to health issues and even early death. (3)
Regular exercise makes the body more resilient to physical and emotional stressors. (4) A proper diet and good sleep habits also benefit brain performance. Meditation is powerfully therapeutic, while supplements like creatine and nootropics show powerful effects on the brain. This study involved college students, but the takeaways go beyond academic settings.
How to Benefit from Exercise Long-Term?
“Whatever gets you moving is good for your mental and physical health,” Dr. Norton advised. Whether it’s daily walks, sports, or gyming, elevate your heart rate as your fitness allows. Physical activity shouldn’t feel like a chore, thereby making it unsustainable.
Guidelines from health authorities generally recommend at least 150 minutes of moderate to higher-intensity physical activity weekly. The more, the better. However, if you’re usually sedentary, adding activity has positive effects.
Exercise isn’t always an easy solution, and it won’t guarantee good grades. Certain disorders, such as depression and anxiety, attention-deficit hyperactivity disorder (ADHD), or bad lifestyle habits, can make studying and physical activity challenging. In that case, Dr. Norton suggests seeking professional help. “I would never tell someone you don’t need antidepressants, just go exercise,” Dr. Norton concluded.
References
- Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current opinion in cardiology, 32(5), 541–556. https://doi.org/10.1097/HCO.0000000000000437
- Trott, M., Kentzer, N., Horne, J., Langdown, B., & Smith, L. (2024). Associations between total physical activity levels and academic performance in adults: A systematic review and meta-analysis. Journal of education and health promotion, 13, 273. https://doi.org/10.4103/jehp.jehp_1618_23
- Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. doi: 10.17179/excli2017-480. PMID: 28900385; PMCID: PMC5579396.
- Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014 May 1;5:161. doi: 10.3389/fphys.2014.00161. PMID: 24822048; PMCID: PMC4013452.
Featured image via Shutterstock/Nomad_Soul
