Although New Year’s Eve has a celebratory atmosphere, it is a stressful time for children and parents alike, with the stress and anxiety of upcoming school exams looming. Everyone has short fuses, and frustration builds. Attempts are being made to master the syllabus that was meant to be covered throughout the year in a few months. I can guarantee that too. Because I am doing the same thing with my second son who will be taking his board exam in two months. The old idea is to stop wasting time with physical activity during these months and instead focus on studying (sitting in the same place for long periods of time). The more dedicated people miss meals and even burn the midnight oil, putting NR Narayan Murthy’s advice of a 70-hour work week to shame.
Even thousands of years ago, we knew a lot – go back to the Gurukul you would have read or heard in the Ramayana or the Mahabharata – but the modern education system has it all wrong.
A classic example for me is my experience as a visiting faculty member for outdoor training at the Sardar Vallabhbhai Patel National Police Academy (SVPNPA) in Hyderabad. The school trains officers of the Indian Police Force who are selected through the Civil Service Examination. Probation students have studied hard for years to pass the nation’s most difficult exam. In the process, they forget to pay attention to their own health. Most of them are highly unfit by the time they arrive at the academy, a perfect reflection of what hard-working people are like. Somehow they are expected to become the officers who lead and manage our huge country. What can such institutions teach us?
Sardar Vallabhbhai Patel, the country’s first Home Minister, made a profound statement about the scheme that was his brainchild. “This university is the first of its kind in India. There is no precedent to look back on, but there is an inspiring example to leave for future generations. It is the need to build ourselves and build others. there is.”
The founding faculty had the foresight to address the challenges faced by students in this competitive world. The probationer has 16 subjects, of which 8 are outdoor subjects that prepare her to face the physical challenges of the real role and 8 are indoor subjects that prepare her for general academic work. In effect, it transforms highly studious and sedentary people into high-performing, inspirational leaders. Little is known about the excellent 360-degree training offered here, even though this has been part of the Academy’s DNA since its establishment over 70 years ago.
science catches up
There is now a huge body of research showing that physical activity in the form of exercise and sports plays an important role in improving attention span, memory, problem solving, reasoning, thinking and planning skills. A great by-product is that it will also help address the pandemic of overweight and obesity among today’s children and young people. And then there are even bigger issues around mental health, like depression, stress, and anxiety.
Shortness of breath and panting are the most common problems complained of by people who begin physical activity, but they subside quickly. Long, easy, slow breaths help get more oxygen into your lungs and into your bloodstream. When more oxygen from your blood reaches your brain, you become more alert and focused, improving not only your thinking skills but also your memory. Exercise also leads to increased release of chemicals such as growth factors, which in turn leads to increased growth of new blood vessels and new brain cells in the brain. Exercise and sports can also help improve your mood and sleep quality, which indirectly improves your memory and thinking skills.
Some might argue that if we know all this, why hasn’t everyone in the world adopted it? Knowing has never been a problem. We know that chocolate, fast food, and soda are terrible for us, but most of us consume them in unlimited quantities. We know that green leafy vegetables and dried fruits are good for us, but for some reason most people hate them.
You need to realize that exercise and sports can help you improve your grades. That’s a big change for us adults. And the secret is to make exercise and sports more fun and stylish for children. As long as it’s linked to SNS and selfies, you’ll be fine. If that moves them, so be it.
Try these fitness starter tips
Download an app called “Metronome” to your smartphone. You can see the number of beats per second. Mainly used by musicians. If he sets the beat to 60 beats per minute, it will essentially sound every second. Next, sit comfortably or lie down with your neck firmly supported by a pillow. Take a long, deep breath, hold your breath, and exhale slowly. Repeat again. This time, pay attention to the beat of the metronome and take a deep breath for at least 4 seconds. Hold your breath for about 2 seconds. Next, exhale slowly for 4 seconds. A few seconds will feel longer than you think. Let him do this simple exercise for one minute. First, do this before and after every meal. You can then start doing it every hour as a simple 1-minute break. This simple act improves your concentration.
We have been fooled by being told that sleep is for the weak. In fact, if you don’t get enough sleep, no matter how much exercise you do, you’ll quickly become weak. No matter how hard you study, you need to rest and recover in order to be effective. It needs to be absorbed. Sleep helps with that. Most people heading into exams practice late night sleep, but I highly recommend going to bed before midnight. This will make you more resilient and ready for the next day. A 15-20 minute nap is also effective.
Moderate-intensity exercise has been shown to be highly beneficial for memory and thinking skills. This can mean 60-69% of your maximum heart rate, a number that most heart rate monitors today are happy to give you. Personally, I recommend paying more attention to your breathing. You should be able to speak in long sentences of 7 to 10 words while walking or running. There’s no need to rush. A short walk or a 10-15 minute run can also be effective.
While most people may not want to go outside for a walk or run in unforgiving air conditions like winter, a jump rope is a great alternative. It is okay to do spot hops and spot jogs without using a rope. First, try doing it for 30 seconds at a time. Rest for 1-2 minutes and repeat. Once you get used to it, increase it to 1 minute. Do this 3-4 times a day.
When I was in medical school, my favorite thing to do was do 5 to 15 push-ups per hour. There is no need to do too many repetitions. Pick 3-5 exercises. Please move slowly. Go within your comfort range to warm up your body and increase blood flow. I like squats, push-ups, heel raises, planks, pull-ups, cat and camel stretches, and side bend stretches to name a few.
It will help you break the monotony and go out to play your favorite sport. 15-30 minutes can do wonders for your studies and mental health.
One size does not fit all. Leave room for trial and error. i will try. Get moving and choose what works for you. There is no need to be competitive by doing too much right. Remember, it’s all about you.
Let’s keep smiling.
Dr. Rajat Chauhan is the author of The Pain Handbook: Nonsurgical Ways to Manage Back, Neck, and Knee Pain. MoveMint Medicine: The journey to peak health and La Ultra: in 100 days he travels 5, 11 and 22 kilometers. He writes a column exclusively for HT Premium readers that analyzes the science of movement and exercise.The views expressed are personal