The 2024 college entrance examination has entered the countdown stage, and the senior high school students are in a state of intense review and preparation. Many parents want their children to reduce stress through exercise, but they are worried that excessive exercise will make children feel tired and affect their learning results.
Today, we will help parents and students understand how to participate in sports scientifically and reasonably in the pre-exam sprint stage, so as to meet the college entrance examination in a better state.
Moderate exercise for candidates has many benefits
A large number of studies have confirmed that moderate exercise has a positive effect on physical and mental health, especially for candidates preparing for the college entrance examination, regular participation in sports before the exam is beneficial to health.
First, exercise can enhance muscle strength and joint stability, and improve the stiffness and pain of the neck, shoulders, waist and back caused by sitting for a long time. Secondly, exercise can accelerate blood circulation throughout the body, improve oxygen supply to the brain, and improve memory and concentration. Third, exercise can help test takers release stress and relieve tension and anxiety. Fourth, exercise improves sleep, relieves nervous fatigue, and keeps students in good shape the next day.
It is suitable for sports to be played before the college entrance examination
As the college entrance examination approaches, it is recommended that candidates choose soothing aerobic exercise as the main form of exercise, supplemented by full-body stretching. When exercising, mainly low-to-medium intensity exercise (the breathing rate increases, but not too fast), to achieve the purpose of moving the whole body and relaxing the mind.
Walking is a low-intensity aerobic exercise that is suitable for all candidates. Candidates can choose to take a walk in the school playground, park green space and other outdoor environments that are open, relatively quiet, and have good air quality. When walking, you can consciously do several sets of deep breathing, or you can combine the stretching of the upper limbs and neck, such as stretching the waist, tilting the head to move the cervical spine, expanding the chest, waist twisting, etc.
Running, especially jogging, is a good way to decompress. When running, the exercise intensity is greater than walking, which is suitable for candidates who love sports and have exercise habits. When running, you need to repeatedly swing your arms, open your legs, and run forward step by step, a process that helps your brain clear up and regulate your thoughts, and consistent running can also improve your ability to cope with stress.
Common racquet sports include badminton, table tennis, tennis, etc., which are more popular among students. The swing exercise requires the coordination of the upper limbs, trunk and lower limbs, which is conducive to relieving neck and shoulder stiffness and discomfort and fatigue of the lower back and back muscles. When hitting the ball, you should look directly at the incoming ball, which can promote eye movement and relieve visual fatigue. In addition, when tactical cooperation with teammates against opponents, the brain can be mobilized to quickly analyze the complex court environment, which helps candidates release pressure and enhance their sense of teamwork.
If it is not possible to guarantee the entire duration of exercise, candidates can also use a short period of time, such as recess, to do simple aerobic exercises. Continuous jumping jacks for 30 seconds to 1 minute can quickly increase the heart rate, mobilize the muscles of the upper and lower limbs, and promote blood circulation throughout the body, so it is a good choice to do 3~5 sets a day.
Precautions for exercising before the college entrance examination
The preparation time is tight, and candidates should not suddenly make major changes to their exercise habits, and need to follow the principles of moderation, gradual and individualization.
Exercise time is too short, and it has a limited effect on physical and mental regulation, and it is easy to get tired if it is too long. Candidates can exercise regularly at a fixed time slot every day according to their schedule, such as between classes and before meals. Generally speaking, each exercise lasts for 10~30 minutes, and you exercise at least once a day.
For candidates who have the habit of exercising, they only need to maintain the original exercise mode and exercise time before the test, and it is not recommended to play more confrontational sports (such as basketball, volleyball, football, etc.). For candidates who don't usually like to exercise, they can choose less intense exercise, such as walking, before the test.
In short, no matter what kind of exercise you choose, you need to warm up before exercise, do relaxation activities such as stretching after exercise, replenish water and electrolytes in time during exercise, and maintain adequate nutrition and sleep after exercise to reduce fatigue and muscle soreness.
It should be reminded that before the college entrance examination, the temperature is relatively hot in various places, and candidates should pay attention to sun protection to avoid the heat when they do outdoor sports, try to choose to exercise in the afternoon, evening or cooler time, and do not enter the air-conditioned room immediately after the exercise to prevent cold.
I wish all candidates a smooth preparation for the exam and the title of the gold list!
Source: Healthy China, Student Health News