Hannah Rogers: Exercise Guru

Hannah Rogers is a 3rd year student studying Management. She is the captain of the University Basketball team and is an all round fitness and health guru. Here she shares some of her tips for staying healthy and happy during the exam period:

Okay, so I’m not a fool thinking that the upcoming two weeks will involve anything else but endless hours buried in books. Still maintaining a balance between work and play (in this case exercise) is essential as it will keep your body as well as your mind healthy – this is a surefire way to conquer your exams and achieve top performance. What follows are a few tips on specific foods and physical activities that will allow you to get the most out of your revision/exam week.

Food

Realistically, revision/exam week don’t allow you to spend hours in the kitchen preparing meals, but it does not necessarily mean your diet should suffer! So this year, make sure you stock up on foods that are not only quick and easy to cook but also good for the brain – maximizing your concentration and energy levels.

Wholegrain’s – Oatmeal is a prime example. A bowl of oatmeal is a great way to start the morning. Wholegrain improves your blood circulation and contains the necessary fibers, vitamins you need – it also makes you feel full for longer. Add some mixed nuts and honey on top and you are set to start off the day with energy levels running high.           

Be sure not to wander into the land of ‘cereal with milk’, and make sure you eat plenty of protein.

Salmon is super rich in Omega 3 fatty acids, and it helps your brain develop tissue for increasing your brain power. If you do not want to spend money on fresh salmon, frozen salmon works just as well – just pop it into the oven with some yummy pesto on top for a good 30 mins. If you’re in a rush, Eggs  (scrambled, fried, sunny side up, poached) will do the trick! They are rich in choline, an essential nutrient to improve memory function.

In addition to all the seasonal veggies so accessible at the moment, broccoli is a great source of vitamin K, which will enhance your cognitive function and improve your brainpower. Avocados are said to be a ‘goldmine’ of nutrients that can enhance brain health. The healthy fat promotes the blood flow and avocados also contain a lot of folates, which is important for the maintenance of cognitive function, such as memory!

There are plenty of healthy snacks to munch on whilst studying. A handful of pumpkin seeds a day gives the recommended amount of zinc, which enhances both memory and thinking skills. Dark Chocolate is rich in antioxidants, which improves your focus and concentration. Approaching exams can increase stress levels, which in turn can weaken the immune system. A boost of vitamin C will therefore do you good. Pick up one of Tesco’s citrus baskets, and you are set for the week. Finally, do not forget to hydrate. Most young adults need 1.5 to 3 litres of fluids a day so make sure you’re drinking a lot of water and when need be, trot over to nearest café to get your caffeine fix.

Exercise

Don’t let revision/exam week exclude any kind of physical activity. We all know the many benefits of exercise, one of them being to help manage stress. Exercising improves the blood flow to your brain, bringing additional sugars which you need when you are thinking intensely. Exercising also releases endorphins, improving your over all sense of well-being.

Even if you intend to spend all day (or all night due to the library being open 24/7) working, try to incorporate some kind of activity that allows you to release energy. The Sports Centre is still running classes during revision week, so why not join the ‘Kettlebells Workout’ on Mondays at 7 pm, Zumba on Wednesday’s at 6 pm or Yoga on Friday at 5 pm? Plan to attend a class or two, it will give you a goal to work towards throughout the day, and give you an hour or so to forget about work.

Running has proven to be a great way of reducing anxiety by regulating serotonin receptors and restoring them to a normal state. Wouldn’t you rather start your day off full of energy after a morning jog than being half-asleep when entering the library an hour later than intended because you snoozed a little too long? Do not get me wrong, sleep is crucial to performing well. The library being open 24/7 might tempt some brave souls to pull an all nighter, however, do not underestimate the need for sleep. Scientists claim that sleeping is the best way to absorb newly-acquired knowledge.

In addition, that 10-15 minute break usually spent on Facebook can be better utilized by ‘unplugging’ from cyberspace and grabbing a coffee and taking a walk with a friend down to the scores. This will allow you to escape isolation and catch up with friends in between, which if nothing else will keep your spirits high.

-Hannah Rogers

• St Andrews Exams