Walk Your Ways to Better Grades, Ease Your Mind with Exercise, and Reduce Your Stress

Finals are just around the corner, and for many students, this means crunch time. At times, it can seem overwhelming. How do you remember everything you need to know for final papers and exams? Are our brains even large enough to cram an entire semesters worth of knowledge into? According to a recent study by the Harvard School of Public Health, putting on your best sneakers is the best step you can take to improve your memory. The study tested 18,000 women between the ages of 70 and 81 in verbal memory, attention, and other areas of cognitive function. They were asked about their physical activities, which researchers converted into terms of miles walked. The study, which was printed in the Journal of the American Medical Association, found that women whose highest level of activity averaged six or more hours weekly of walking at an easy pace (one mile in 20-30 minutes) had a 20 percent lower risk of cognitive impairment, in comparison to women with the lowest levels of activity (less than two hours per week). The study says that if you walk one mile in 16 to 20 minutes, then one and a half hours of weekly walking will give you the full cognitive benefits. Jennifer Weuve, head of the study, believes that there is also evidence that good cardiovascular health is related to better cognitive function. Physical activity also appears to have a direct effect on the brain itself,” she told HealthDayNews. “It appears to promote the production of chemicals in the brain, called nerve growth factors, that improve the brain cells’ survival and growth.” Most doctors will tell you, walking really is the best thing you can do. This is good news to anyone who doesn’t own the correct gear, or plain doesn’t enjoy running. Head to the mall a half hour before it opens, and do some power walking before you start your Christmas shopping. You may be surprised to see how many other people do the same thing, especially in wintertime. Try gardening in the summer, or dancing at any time. For those of us with an extremely hectic schedule, extra movement for 5 minutes a day, a few times a day, is better than nothing. So when is the best time to exercise? Neurologist Phyllis Zee says that all depends on what type of person you are. She says there are benefits to all times of day. In the afternoon, your muscle strength is at its highest, you are the most alert and awake, and you are less likely to injure yourself. Avoid caffeine on the days you plan to work out, as the false jolt could do you more harm than good. According to Zee, afternoon is the best time to work out according to out internal clocks. Human body temperature is at its maximum between two and four p.m., which is when muscle tears are least likely to occur. If you are a morning person, however, fret not. Setting your alarm early to head to the gym is a great way to get your system moving. If you haven’t gotten a good nights rest the night before, however, your body is more prone to a crash in late afternoon. Exercising in the morning also improves your calorie-burning for the rest of the day. It’s a kick start for your metabolism. Tom Thomas, a Nutritional Sciences professor at the University of Missouri-Columbia, says the best time of day for you to exercise can be determined based on when you eat the biggest meal. He believes it is best to exercise 12 hours after eating your biggest meal. If you love a huge breakfast, exercise in the afternoon or evening. If you eat a big dinner, exercise in the morning. Another study shows that adults who are physically active in their 50’s and 60’s are over 30% less likely to die in the next eight years. The University of Michigan Medical School and the VA Ann Arbor Health Care System recently surveyed over 9,500 older adults. The results were published in the Medicine and Science in Sports and Exercise journal. Those with diabetes, high blood pressure, or that smoke, and exercise regularly were 45% less likely to die in the next right years than their peers who did not exercise. Even obese people who exercise on a regular basis had a decreased chance of an early death. If this isn’t enough to get you hustling to class, consider that exercise is also medically proven to reduce stress. Increasing your level of physical activity is easy. Avoid taking the shuttle or the elevator. Walk downtown instead of driving. Take an extra lap or two around the building before entering it for class. If you smoke and refuse to quit, at least walk around at the same time. This winter, get out there with a parent. You’ll find testing easier next semester, as well as having the comfort of knowing your parents are increasing their life span, as well. So get out there, improve your memory, and ease your mind!