How to Stay Fit During Finals

Getting through your final exams can be challenging, stressful, and all consuming. You may end up cramming for your finals or studying at the last minute, leaving little time for staying fit. However, your grades may thank you if you find some time for exercise. According to the CDC, moderate physical activity can improve your thinking, reduce anxiety, and improve the quality of your sleep—all of which should benefit you if you’ve got finals coming up!^{[1]XTrustworthy SourceCenters for Disease Control and PreventionMain public health institute for the US, run by the Dept. of Health and Human ServicesGo to source}

Method 1

Method 1 of 3:

Doing Exercise

1
Do workouts on your study break. It can be a challenge to find the time to work out during finals, especially if you are cramming for a test or an exam and are short on free time. Use your study breaks as mini workout sessions, where you work out for 10 to 15 minutes at a time. Working out during your study breaks can also help you stay focused on your studies and raise your energy levels, making it easier to dive back into the books.^{[2]XResearch source}
- For example, you may do a 10 minute run up and down a flight of stairs or do a 15 minute run around campus. You could also do three sets of 10 pushups or sit ups during your study breaks. You may alternate between doing cardio, like jogging or walking, with doing strength exercises, like pushups or sit ups, for every study break you take, then relax at the end of studying with a few minutes of yoga in your room.
2
Start biking or walking to and from school. You can also turn your daily commute to school into a workout by biking or walking instead of taking the bus or driving your car. Try to bike, walk, or jog to school, especially if you live close and have time in the morning for the commute.^{[3]XResearch source}
- Even biking or walking to and from school a few days a week during finals can give you the cardio workout you need to stay fit.
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3
Go to a workout class. You can also get motivated to stay fit during finals by signing up for a workout class. You may enlist a friend to go with you so you both can hold each other accountable to the class and ensure you both show up to the class. Doing a workout class can be good motivation to take 30 minutes to 1 hour off and focus on getting fit, rather than stressing about your finals.^{[4]XResearch source}
- You may try an energy boosting workout class like a spin class or an aerobics class. You may also try a more relaxing, destressing class like yoga.
4
Create a workout schedule and stick with it. You can also motivate yourself to stay fit by creating a workout schedule ahead of finals. Try to plan out your study schedule for finals and put in time for working out as well so you can stick with your schedule when finals arrive.^{[5]XResearch source}
- You may write out the schedule in your day planner or on a planning app on your phone. You could also write the schedule out on a whiteboard in your room so you can easily see it and remind yourself of the plan for the day.
- You may set aside 30 minutes a day for a workout or do a one hour workout three to four times a week, depending on your finals schedule. Perhaps you plan a workout during the day when you know you may be low on energy and need a pick me up. Or maybe you schedule workouts early in the morning to get you ready for a long day of studying.
- You may also find it helpful to work out after an exam to clear your head and get you ready for a study session for your other exams. You may try to plan your workouts for right after your exams during finals.
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Method 2

Method 2 of 3:

Eating Healthy

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Plan out your meals. You can also stay fit by eating healthy. Do this by planning out your meals so you know what you are going to eat during finals. You should have three meals planned per day: breakfast, lunch, and dinner. Do not skip any meals, as skipping meals can throw off your body and lead to unhealthy eating.^{[6]XResearch source}
- You may write out the meal plan for the week of finals and choose meals that are healthy and easy to prepare. Then, go grocery shopping ahead of finals week for ingredients so they are on hand.
- Put together meals high in fresh fruits and vegetables as well as healthy sources of protein like chicken, fish, and tofu. You should also stock up on beans and legumes, as they are good sources of protein and vitamins.
2
Go for the healthy option on your meal plan. If you are on a meal plan through your university or college, you should always try to have the healthy option during finals. Go out of your way to find a healthy option that is covered by your meal plan and try to always have healthy meals during finals so you stay fit and energized.
- You may opt for the salad bar, if it is covered by your meal plan, and have salads full of leafy greens, protein, fruit, and a healthy dressing. You should also go for the healthier option for hot meals, such as the vegetarian option for a no-meat meal or a meal that has a good balance of steamed or boiled vegetables, chicken, and rice.
3
Pack healthy snacks. Skip the bags of chips and vending machine candy. Instead, pack healthy snacks in your backpack so they are within reach when you feel hungry between meals. This will ensure you are not distracted by hunger when you are trying to study.^{[7]XResearch source}
- You may pack simple, healthy snacks like apples, bananas, or oranges. You could also pack unsalted nuts like almonds or cashews as well as granola bars in your bag.
4
Avoid mindless eating. Snacking while studying makes you less likely to pay attention to the food you are eating, which may lead to overeating and weight gain if you eat in excess.
- Don’t study and eat at the same time. Take a break from studying to eat meals with friends.
- Never eat snacks directly from the bag/box. Portion out snacks before you dig in to prevent overeating.
5
Balance caffeine with water. Many students lean on caffeine to stay awake and alert for finals. But having too much caffeine on a constant basis can cause dehydration and low energy spirals, especially if you are up late studying. Do not exceed 400 mg of caffeine per day, and try to balance your caffeine intake with lots of water. Keep a water bottle with you and sip from it often. Try to chase caffeine with water so you are not at risk of dehydration.^{[8]XResearch source}
- You may also try having sources of caffeine that are not as dehydrating, such as green tea, instead of coffee or energy drinks. Avoid energy drinks because they often lead to a sudden crash in your blood sugar and dehydration. Some energy drinks contain large amounts of caffeine, which can cause serious health problems.^{[9]XResearch source}
- You should try to keep your alcohol consumption in check during finals. Avoid going out and drinking during finals to help you stay focused and prepared for your exams. If you do drink, then stay within the recommended limits for alcohol, which include now more than two drinks per day for men and no more than one drink per day for women. One drink is defined as 12 oz beer, 5 oz wine, 1.5 oz liquor,
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Method 3

Method 3 of 3:

Staying Healthy

1
Make sure you get enough sleep. Though you may be tempted to pull all-night study sessions and skip out on sleep, not getting enough sleep can be detrimental to your health and to your ability to recall what you studied the night before. Try to get at least 7-8 hours of sleep a night, even during finals, to ensure your body does not become overworked and worn out.^{[10]XResearch source}
- You should also try to plan out your study schedule so you can avoid pulling “all-nighters.” Staying up all night will likely only make you more distracted and unable to concentrate during your exam or test the next day.
2
Do self-care. You should also take time to take care of yourself and have some “me” time during finals. Doing self-care can help you feel less stress and anxious and allow you to study with renewed focus. You should try to schedule in a little self-care at least two to three times a week during finals so you can take a second to breathe and relax.
- You may do a quick self-care session, such as applying a face mask and relaxing for 10-15 minutes or lighting your favorite candle and doing a quick meditation before an exam. You can also treat yourself to a bath, a relaxing shower, or a chill out session where you listen to music in your room.
Your university or college will likely have events on campus for students during finals. There may be fun activities like a finals morning bike ride or a late night yoga session. You should take advantage of the activities on campus during finals and try to attend them. Doing something fun with other students on campus can help you stay fit and feel healthy. You can also bond over the stress of finals and have a few laughs before you get back to studying.^{[11]XResearch source}
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