How Exercise Can Supercharge Your Teen’s Exam Performance

Exams can be a stressful time for both teens and parents. While study schedules and revision techniques often take centre stage, there’s one powerful, science-backed tool that is often overlooked  – Exercise.

Exercise is truly the most transformative thing we can do for our brains.

Research shows that regular physical activity not only strengthens the body but also sharpens the brain, improving focus, memory, and problem-solving skills. Even better, exercising together as a family can boost mood, improve relationships, and set the tone for lifelong healthy habits.

How Exercise Boosts Brain Health:

1.Increases Oxygen and Blood Flow to the Brain

Studies from Harvard Medical School show that aerobic exercise increases blood flow to the hippocampus, the part of the brain responsible for memory and learning. This can lead to improved focus and faster recall—key for exam success.

2. Enhances Neuroplasticity

Physical activity stimulates the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new brain cells and strengthens neural connections. This helps teens retain information better during study sessions.

3. Reduces Stress and Improves Mood

Exercise releases dopamine and endorphins, while also lowering cortisol levels, which can help teens feel calmer and more focused under pressure. In fact, research from the University of Illinois found that active students experience less exam-related anxiety.

4. Improves Sleep Quality

Regular movement helps regulate the body’s internal clock, leading to better sleep—crucial for memory consolidation and focus.

How Parents Can Incorporate Exercise With Their Teens

We encourage parents to lead by example and make exercise a shared activity. This is not only good for your kids and their brain, but also good for you and your own health and well-being.

1. Start Small! – You don’t need to work out for an hour for it to count. Even 10-minutes a day of intentional physical activity can do wonders for your brain and energy.
   • Morning walks or jogs: A brisk 10-20 minute walk before school can wake up the brain and set a positive tone for the day.
   • Dance breaks: Turn up a favourite song and let loose for 5-10minutes during study breaks.

• 2. Make It Fun and Social
  • Play a family game of football or frisbee in the park.
  • Go for a weekend hike or bike ride to recharge away from screens and books.
  • Try something new, like rock climbing or a martial arts class, to keep it exciting.

• 3. Be flexible

Practical Tips for Exam Season

1. Schedule Active Study Breaks – Encourage teens to break up long revision sessions with short bursts of movement:

• A quick walk around the block.
• 10 minutes of stretching.
• 20 reps of bodyweight exercises like squats or jumping jacks.

2. Prioritize Consistency Over Perfection

Even 10-20 minutes of activity can make a huge difference. It doesn’t have to be crazy intense, any sort of intentional movement counts and should be celebrated. (Remember that positive reinforcement is a key factor to long term behaviour change.)

3. Use Exercise as a Stress-Relief Tool

Movement can be a great way to cue that the day is done and it is time to unwind. An evening walk after dinner or gentle yoga before bed can be a great calming activity, especially the night before an exam.

Notes for students

For most students during the exam period, out goes regular exercise and in comes revision sessions and high-stress levels. Although you may feel you should be spending every waking moment studying, you may want re-think.  As well as the numerous physical health benefits of regular exercise, it really could influence your mental performance.

As well as being a well-needed break from your studies, getting moving triggers the release of various hormones and chemical compounds in the body. This increases your ability to focus, meaning higher quality revision sessions.

Exercise also significantly reduces resting levels of the stress hormone, cortisol, allowing you to spend less time worrying, and more time getting work done.

It’s all well and good knowing about the potential benefits of exercising during exam time, but that still doesn’t solve the problem of fitting it into your busy schedule. To start with, it’s important to be flexible. Fit your exercise around your revision timetable, and find what works for you. For some, an early morning session increases their focus for the rest of the day. For others, a lunchtime workout helps to break up the monotony, or an evening exercise class helps them to de-stress before bed.

Move Together, Succeed Together

Exercise is one of the most powerful tools for boosting brain health, reducing stress, and improving academic performance—especially during exam season. By incorporating movement into your family’s routine, you’re not just helping your teen succeed in school; you’re also strengthening your bond and fostering habits that will serve them well for life.

So, lace up your trainers, head outside, and take the first step toward a healthier, happier exam season—together.

Article and advice provided by Jamie Davies at B3 Coaching

Instagram: @b3_coaching