Boost your brain with exercise: A student’s secret weapon
Second-year TMU student Zoha Niazi, 20, has recently become more physically active through TMU’s recreational programming. She says her ability to concentrate in class has improved immensely, she sleeps more soundly, and says exercise always makes her feel better. (Photo courtesy of Zoha Niazi)
Looking for a way to increase your concentration, reduce stress and sleep better?
Don’t worry - it doesn’t involve a trip to the pharmacy, taking supplements or spending money.
The answer is already in you – or in your body, that is.
It’s movement. And as the saying goes, movement is medicine – so if you’re not moving, you’re missing out.
That’s right – while exercise is known for its physical benefits, moving your body benefits your brain, too.
Whether it’s going for a jog, doing a yoga class, playing a sport – or even just going for a walk – movement can make studying easier, improve your focus, help you sleep better, boost your mood and more.
It’s a powerful tool to help you thrive.
Concentration, memory, problem-solving skills
“Moving your body increases blood flow to the brain, improving concentration, memory, problem-solving skills and so much more,” said Matt Edmonds, who oversees a range of active well-being programs for Athletics and Recreation at TMU.
Studies show that regular physical activity helps people retain information better – which, for students especially, could come in handy when preparing for exams or a presentation.
Edmonds says that even a quick 10-minute walk between study sessions can refresh your mind, help you think more clearly, and boost your productivity.
Strength training is particularly helpful for executive function– improving your ability to problem-solve and make decisions. (Photo: Fortune Vieyra/Unsplash)
Menu of movement
According to a 2023 study (external link) , different types of workouts can benefit certain types of cognition.
For example, aerobic exercise has the biggest impact on global cognition, giving your brain an all-around boost.
Resistance training is particularly good for executive function–helping with skills like problem-solving and decision-making.
Mind-body exercises like yoga, tai chi and balance training can help boost memory.
“You can create this menu of movement and say, ‘I really want my memory to benefit most, so, today I’ll focus on mind-body exercise, like yoga. You can choose the styles of movement based on the cognitive benefits you’re searching for,” Edmonds said.
TMU’s Recreation and Active Wellbeing offers a range of activities, including womens-only and 2SLGBTQ+ programming, as well as a “learn to” program including cooking, dancing, self-defence and more. (Photo: TMU Athletics & Recreation)
For Jojo Chiarotto, 23, a fourth-year psychology student who also coaches swimming at TMU, pilates, yoga or resistance training are key to starting her day on the right foot.
“Right after working out, I get this surge of energy … I feel more engaged and can concentrate so much more,” she said.
Zoha Niazi, 20, a second-year criminology student, was inspired to be more physically active when she joined TMU’s Drop-In Recreation and Special Events Team as the event administration specialist.
Prior to being more active, she had a difficult time focusing in class – especially three-hour lectures.
“But now, even if the content is a bit boring, I’m less likely to get sidetracked. I reach for my phone less, my attention span has expanded,” she said, explaining that she’s added more walking into her commute, occasionally joins recreational sports games and has begun working out during women’s only gym times.
Better sleep, deeper rest
Another major benefit of exercise is improved quality of sleep.
Physical activity reinforces circadian rhythm – the internal clock that tells your body when to be awake and when to sleep.
It’s also a natural stress reliever, lowering cortisol levels and calming the mind, making it easier to fall asleep. Plus, the more you work out, the more your body needs to rest and recover.
Physical activity also helps us fall asleep faster and increases the amount of deep sleep we’re able to get, which can lead us to feel much more rested.
“I used to wake up a lot in the night. Before, I may have gotten five hours of sleep – but now I typically get eight hours. Exercise has really helped that aspect of my health,” said Niazi.
Edmonds agrees. “I was on a run of terrible sleep, and it was impacting my mood, my energy, and just how well my brain was working,” he said.
So, he reduced his screen time before bed and began exercising daily.
“It was just 15 or 20 minutes - but it was enough to use up my energy, calm my stress and turn my brain off, and that was instrumental in resetting my sleep,” he said.
(Experts say anyone seeking sleep benefits should just be mindful of when to work out— exercising too close to bedtime can make it harder to wind down.)
Jojo Chiarotto, 23, a fourth-year TMU psychology student, is seen above (front row, second from left in pink shorts) at a spin class with her boyfriend and his family. Chiarotto says being physically active gives her the energy and focus she needs to tackle the day. (Photo courtesy of Jojo Chiarotto).
Natural mood booster
Research also shows that physical activity releases feel-good chemicals like endorphins and serotonin, which help reduce anxiety and lift your mood.
It’s a natural way to combat stress from exams, assignments or social pressures – and improve mental well-being.
For Chiarotto, working out is a marker of her mental health.
“I know it always makes me feel better – so if after a fitness class I’m still feeling anxious or down, I know it’s something I really need to deal with,” she said.
Niazi says if she’s feeling stressed or upset about something – she laces up.
“I'll go for a walk. It's automatic now… I know I'm gonna feel better afterwards,” she said, noting that she also occasionally does spin classes after work, even if she feels tired at times. “It really does improve my mood.”
TMU offers various group fitness classes including pilates, shown above. Benefits are more than physical - pilates can also boost your mood and cognitive functioning. (Photo: TMU Athletics & Recreation)
Find what moves you
For those looking to get moving, Edmonds says there are lots of great entry points with TMU’s recreation programming to get people started.
They range from programs in the pool, to recreational sports, to different types of workouts in the gym.
“There’s something for everyone,” he said.
Niazi says for anyone who might be feeling a bit unsure, to remember that exercise can take many forms and have more benefits than some may realize.
“You won’t regret it if you give it a shot,” she said, suggesting anyone new to fitness can start small, perhaps just by going for walks.
“Ask yourself, do you feel better afterward? Are you doing something for your well-being? That’s what active well-being is all about,” she said.
“It doesn’t have to be focused on what you look like or the physical benefits, though that can be part of it too - but, we’ve seen academic achievement happen with people who are more inclined to fitness. There are so many benefits,” she continued, adding that she’s also found a sense of community through the fitness classes and recreational sports that she joins, developed a more positive outlook and become more social.
“Exercise doesn’t have to be that thing that you hated in high school gym class,” she said.
Participants of a ‘PRIDE’-themed exercise dance party at TMU are all smiles. (Photo: TMU Athletics & Recreation)
Niazi also has a message for those in marginalized communities.
“I know for myself, I’m only comfortable going to the fitness centre during women’s-only hours... If you're afraid to go because you identify with a certain community, there are a lot of EDI-focused programs at TMU that students can get involved in.”
“I think people just really need to take that first step, and be consistent. Find your community, you find what you like, and you can carry it with you throughout your life,” she said.
For information on recreation programs at TMU, please see the links below:
Recreational programming
- Aquatics
- Drop-In Recreation Program
- Group Fitness
- Intramural Sports & Social Leagues
- Learn To Programs
Equity, Diversity, Inclusion (EDI)-Focused Programming
TMU Recreation App
Check out all programming details and stay up to date with the latest updates on the TMU Recreation App.
