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发布时间:2020-02-13 10:54:01源自:互联网作者:lly阅读()



Regular exercisers have higher GPAs and graduation rates


Jim Fitzsimmons, Ed.D, director of Campus Recreation and Wellnessat the University of Nevada, Reno, tells About.com, “What we know is students who exercise regularly – at least 3 times a week – at an intensity of eight times resting (7.9 METS) graduate at higher rates, and earn on average a full GPA point higher than their counterparts who do not exercise.”

吉姆·菲茨西蒙斯,教育博士,内华达大学里诺校区娱乐健康部主任,告诉about网站说:”我们知道,定期运动的学生,每周至少三次,以八分的代谢当量(7.9 METS)占有更高的比率,并且比起不锻炼的学生,他们拥有更高的平均分。”

The study, published in the Journal of Medicine & Science in Sports & Medicine, defines physical activity as at least 20 minutes of vigorous movement (at least 3 days a week) that produces sweat and heavy breathing, or moderate movement for at least 30 minutes that doesn’t produce sweat and heavy breathing (at least 5 days a week).


Think you don’t have time to exercise? Mike McKenzie, PhD, chair of Exercise Physiology Sports Medicine at Winston-Salem State University, and president elect of the Southeast American College of Sports Medicine, tells About.com, “A group led by Dr. Jennifer Flynn investigated this during her time at Saginaw Valley State and found that students who studied over three hours per day were 3.5 times more likely to be exercisers.”


And McKenzie says, “Students with a GPA above 3.5 were 3.2 times more likely to be regular exercisers than those with GPAs under 3.0.”


Over a decade ago, McKenzie said researchers discovered a link between exercise, concentration, and focus in children. “A group at Oregon State led by Dr. Stewart Trost found significantly improved concentration, memory, and behavior in school-aged children compared to kids who had additional lesson time.”


More recently, a study by Johnson & Johnson Health and Wellness Solutionsreveals that even short “microbursts” of physical activity throughout the day can have positive effects. Jennifer Turgiss, DrPH, vice president of Behavioral Science and Analytics at Johnson & Johnson Health and Wellness Solutions, tells About.com sitting for long periods of time – which college students are prone to do – can have a negative health effect.


“However, our study found that five-minute bouts of walking every hour had a positive impact on mood, fatigue and hunger at the end of a day,” Turgiss says. “

但是,我们的研究发现每一小时来回走五分钟对于一天下来的情绪、疲劳和饥饿感有良好的效果。” 忒堤斯说道。

This may be particularly beneficial to distance learners who also work a full-time job and study in the evening and nighttime hours. “Having more mental and physical energy at the end of a day that requires a lot of sitting, such as a student’s day, can leave them with more personal resources to do other activities,” Turgiss concludes.

这对于全职工作,只在晚上才有时间学习的远程学习者尤其有益。“在一天要结束的时候,需要坐着休息,例如学生,在生理和心理上有更多的精力可以让他们有更多的个人资源做一些其他的活动。” 忒堤斯总结道。

So how does exercise improve academic performance?


In his book, “Spark: The Revolutionary New Science of Exercise and the Brain, John Ratey, a Harvard professor of psychiatry, writes, “Exercise stimulates our gray matter to produce Miracle-Gro for the brain.” A study by researchers at the University of Illinois found that physical activity increased the ability of elementary school students to pay attention, and also increased their academic performance.


Exercise lowers stress and anxiety, while increasing focus. “Brain Derived Neurotropic Factor (BDNF) which plays a role in memory is significantly elevated after an intense bout of exercise,” according to Fitzgerald. “This is a fairly deep subject with both physiologic and psychological factors at play,” he explains.


In addition to affecting a student’s cognitive skills, exercise improves academic performance in other ways. Dr. Niket Sonpal, assistant professor at Touro College of Osteopathic Medicine, tells About.com that exercise causes three human physiology and behavior changes.


1. Exercise requires time management.


Sonpal believes that students who don’t schedule a time to exercise tend to be unstructured and also don’t schedule time to study. “That is why gym class in high school was so important; it was practice for the real world,” Sonpal says. “Scheduling personal workout time forces college students to also schedule study time and this teaches them the importance of block timing, and prioritization of their studies.”


2. Exercise combats stress.


Several studies have proven the link between exercise and stress. “Vigorous exercise a few times a week reduces your stress levels, and likely cortisol the stress hormone,” Sonpal says. He explains that these reductions are vitally important to college students. “Stress hormones inhibit memory production and your ability to sleep: two key things needed to score high on exams.”

一些研究证明,运动和压力之间存在联系。“每周几次激烈的运动可以减轻你的压力,将压力激素转化为皮质醇,” 索拉尔说道。他解释说压力的减少对于大学生来说十分重要。“压力激素阻碍了记忆储存和睡眠能力:这两者是帮助你考试取得高分的关键因素。”

3. Exercise induces better sleep.


Cardiovascular exercise leads to a better quality of sleep. “Better sleep means moving your studies from short term to long term memory during REM,” Sonpal says. “That way, on test day you remember that teeny tiny fact that gets you those scores you need.”


As a distance learner, it’s tempting to think you’re so busy that you can’t afford to exercise. However, the exact opposite is true: you can’t afford not to exercise. Even in you can't commit to 30 minute intervals, 5 or 10 minutes spurts during the course of the day could make a significant difference in your academic performance.





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