Does Exercise Help Studying? 4 Science-Backed Benefits

Exercise benefits for exam performance:

Cognitive boost: Moderate intensity improves working memory and cognitive flexibility; high intensity speeds information processing

Stress management: Regular exercise creates “nanny neurotransmitters” that lower baseline stress and help recover faster from anxiety

Mood enhancement: Endorphins from exercise improve mood naturally (anaerobic/sprinting produces most)

Memory improvement: Exercising consistently + right before exams boosts performance; even 20 minutes of walking improves test scores

Minimum effective dose: 20-30 minutes daily (walking counts). Best timing: morning before studying or immediately before practice exams. No gym required—stairs, walking commutes, and standing desks work.
Does exercise help studying?

Exercise makes you smarter, calmer, and better at retaining information—exactly what you need for CFA exam preparation. But most candidates skip it because they think they don’t have time.

The research is clear: even 20 minutes of walking before a study session improves performance. Candidates who exercise regularly score higher on practice exams, recover from setbacks faster, and report less burnout.

Here’s the science behind why exercise boosts exam performance, plus realistic ways to fit it into a demanding study schedule without joining a gym.

Table Of Contents

1. Exercise makes you smarter
2. Exercise reduces stress and calms you down
3. Exercise makes you happy
4. Exercise improves memory and focus
How to exercise more effortlessly now, without a gym
Exercise & studying FAQs

1. Exercise makes you smarter

It has long been known and proven that exercise increases brain performance. Increased physical activity raises your heart rate and increases the flow of oxygen-rich blood throughout your body, including your brain.

It has been showed that moderate intensity exercise is related to increased performance in working memory and cognitive flexibility, whereas high-intensity exercise improves the speed of information processing (Chang and Etnier, 2009).

Over the years, research has only added more evidence to show that getting active just makes you even smarter.

2. Exercise reduces stress and calms you down

Exercising regularly stimulates more new, active brain cells to be created.

Additionally, according to research done by Princeton University with mice, it also increases ‘nanny neurotransmitters’ that brings your average stress levels down.

Not only that, but Princeton scientists also discovered that mice that exercised regularly dealt better with stressful environments and shook off the anxiety levels faster after stressful events.

So exercise makes you smarter, and also makes you a cool and calm cucumber. Sounds good so far? Read on.

3. Exercise makes you happy

Our body naturally produces endorphin, our own natural euphoria inducing, pain-killing, non-addicting drug.

When you exercise, you also stimulate your body to produce endorphins, improving your mood, and literally getting you (a little) high.

Researchers have found that heavy weights or training that incorporates sprinting or other anaerobic exertion significantly increases endorphin levels in your body.

Smarter, calmer, and feeling great.

But wait, there’s more.

4. Exercise improves memory and focus

Exercising consistently, and right before an exam can improve your performance too.

A study done by Dartmouth College, published in Neuroscience, showed that for those who exercising regularly, exercising right before performing a mental task significantly boosts your performance. So one-off exercises right before exams don’t work.

Studies also showed that just 20 minutes of walking before a test improved students’ scores — whether or not they were fit when they started.

So let’s get that early workouts going consistently!

So we’ve established that exercise makes you smarter, calmer, happier, and more focused. But how do you realistically get exercise into your daily life?

How to exercise more effortlessly now, without a gym

Of course, with our busy schedules, it can be difficult to motivate yourself to go to the gym once or several times a week. You don’t need another guide on how to gym right (and I don’t think I’m all that qualified to give that advice either).

However, I do have a list of tips below that WILL make a big difference to your daily activity levels, and are implementable right now.

Identify opportunities in your daily commute where you can walk a little more. Get off the train one stop earlier and walk the rest of the way. If you drive, try parking your car in a further car park.
Take the stairs rather than the lift. My daily office life involves going between one to four floors, and I usually take the stairs for all of them. It’s usually faster and gets you fit!
Walk instead of driving or taking public transport when running errands, going out to dinner and so on. As a rule, if you can walk to where you’re going in 15 minutes or less, you should walk!
Start tracking your steps. A fitness tracker (or simply a smartphone app) will be able to show you just how variable your activity levels are depending on simple lifestyle choices such as the ones mentioned above.
If you have some free time, instead of watching a movie on your TV, put on your shoes and go for a hike. I’ve taken quite a few walks around my neighbourhood and discovered many hidden paths, restaurants and parks that I would have never noticed otherwise. It’s a great pastime to try out!
If you have a bike, consider biking to work. It’s a lot easier to implement than many people think.

I really hope this inspires you to change a few areas in your daily routine to be more active.

Not only will you have the health benefits of exercise, but your exam performance will benefit as well.

Exercise & studying FAQs

How much exercise do I actually need to see exam performance benefits?

Minimum effective dose: 20-30 minutes of moderate activity daily. “Moderate” means you can talk but not sing—brisk walking, cycling, swimming, or light jogging qualify.

Research shows even this minimal amount improves cognitive function, stress management, and memory retention. More isn’t always better for studying—2+ hour workouts can leave you too fatigued to study effectively.

Timing matters more than duration. Dartmouth research found exercising right before a mental task boosts performance, but only if you’ve been exercising regularly (one-off pre-exam workouts don’t work). Build the habit first, then leverage pre-study exercise for maximum benefit.

Practical schedule: 20 minutes morning exercise, plus 5-10 minute walking breaks between study sessions means optimal cognitive performance without sacrificing study time.

Is it better to exercise before or after studying?

Before studying is more effective for cognitive performance, but both timing options offer benefits.

Exercise BEFORE studying:
– Increases blood flow to brain (improves focus and information processing)
– Reduces stress/anxiety (calmer mental state for learning)
– Boosts alertness (especially important for early morning study sessions)
– Research-backed: 20-minute walk before studying improves retention

Exercise AFTER studying:
– Helps consolidate memories (physical activity after learning aids memory formation)
– Provides mental break (prevents burnout)
– Improves sleep quality (better recovery for next day’s studying)

Optimal approach: Light exercise (10-20 minutes) before intense study sessions, longer workouts after you’ve finished studying for the day. Morning exercise works best for most people—wakes you up, boosts mood, creates momentum.

It is best to avoid intense workouts immediately before studying (you’ll be too tired to focus).

What type of exercise is best for improving cognitive function?

Different exercise types boost different cognitive benefits. Combine moderate cardio (most days) with occasional high-intensity (1-2x weekly) for maximum exam performance.

Moderate-intensity cardio (walking, jogging, cycling at conversational pace):
– Improves working memory and cognitive flexibility
– Reduces stress most effectively
– Sustainable daily without burnout
– Best for: Regular routine during study months

High-intensity exercise (sprinting, HIIT, heavy weightlifting):
– Speeds information processing
– Maximizes endorphin release (mood boost)
– Improves focus and concentration
– Best for: 1-2x weekly to complement moderate cardio

Yoga/stretching:
– Reduces anxiety and muscle tension from sitting
– Improves mind-body awareness
– Doesn’t provide cognitive boost alone, but excellent supplement

Bottom line: Brisk 30-minute walk daily + one intense workout weekly = ideal combination for exam preparation.

For desk stretches during study breaks, see our 11 Exercise Stretches Guide.

Can I just walk more instead of doing “real” exercise?

Yes! Walking absolutely counts as real exercise for cognitive benefits. Research showing exam performance improvements used walking, not gym workouts.

The study mentioned in the article—20 minutes of walking before tests improved scores—proves walking is sufficient for cognitive enhancement. You don’t need intense workouts or gym memberships to see benefits.

Walking benefits for studying:
– Increases blood flow to brain (same as jogging)
– Reduces stress and anxiety
– Provides mental break while staying active
– Can be combined with audio lectures or mental review
– Zero learning curve or equipment needed

How to maximize walking for exam prep:
– Brisk pace (3-4 mph, can talk but slightly breathless)
– 20-30 minutes minimum for cognitive benefits
– Outdoor walking beats treadmill (natural light + fresh air boost mood further)

Bottom line: Walking is underrated. It’s the most sustainable, accessible form of exercise for busy exam candidates.

What if I’ve never exercised regularly—should I start during exam prep?

Start small—adding moderate exercise during exam prep is beneficial, but don’t overdo it initially.

If starting from zero fitness:
– Week 1-2: 10-15 minute daily walks (build baseline habit)
– Week 3-4: Increase to 20-25 minutes
– Week 5+: Add occasional intensity (stairs, brisk pace)

Don’t:
– Start an intense workout program 2 months before exams (your body needs adaptation time, and muscle soreness will distract from studying)
– Exercise to exhaustion (leaves you too tired to study)
– Skip rest days (recovery matters)

Timing: Starting exercise 4-6 months before exam = ideal. Starting 1-2 months before = keep it very light and gradual.

Exception: If you’re already stressed and burned out, even 10-minute walks will help immediately. The cognitive and stress benefits appear quickly even without fitness improvements.

Focus on consistency over intensity—daily 15-minute walks beat sporadic intense workouts.

Can exercise help if I’m experiencing study burnout?

Exercise is one of the most effective burnout interventions—it addresses both the physical and psychological symptoms.

How exercise combats burnout:
– Physiological: Reduces cortisol (stress hormone), increases endorphins (mood), improves sleep quality
– Psychological: Provides mental break from studying, creates sense of accomplishment outside of exams, reduces anxiety through movement

Burnout-specific exercise protocol:
– Reduce intensity from normal routine (if burned out, don’t push yourself in workouts too)
– Prioritize outdoor walking (nature exposure + movement is powerful burnout treatment)
– 30-40 minutes daily minimum (burnout requires consistent intervention, not one-off efforts)
– Group activities if possible (social connection helps burnout recovery)

Warning: Exercise alone won’t fix burnout if you’re sleeping 4 hours nightly or haven’t taken a single day off in months. Combine exercise with adequate rest and schedule adjustments.

For comprehensive burnout recovery, see our Study Burnout Guide.

If you have any thoughts or more tips, just drop them in the comments below!

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