Using Exercise to Help Your child to deal with SATs Stress

By Dr. Oscar Mwaanga (PhD, FRSA)

Physically Active Education Consultant

CEO - EduMove

During this time of the year, children will feel pressured to spend long periods of time revising for their SATs which they know are important. Unfortunately, this generates significant amounts of anxiety especially for children who have not developed any coping mechanisms and those that lack mental toughness or resiliency. Evidence points to increase in mental health issues among primary school children around the time of their SATs (The Key ,2016). The most common physical signs of stress include sleeping problems, sweating, loss of appetite, poor concentration, reduced confidence and self-esteem. Symptoms like these are generated by a rush of stress hormones in their body.

As a parent, you’ve no doubt heard about the numerous physical health benefits of regular exercise, but have you ever stopped to think how it could influence your child’s mental performance? Aside from providing a well-needed break from marathon revision sessions, when our bodies engage in movement, it triggers the release of various hormones and chemical compounds in the body. These hormones and chemical compounds all have very important effects on various brain functions. For example:

• Serotonin – involved in regulating sleep cycles and boosting mood.
• Dopamine – positively influences learning and attention span.
• Nor-epinephrine – affects motivation and mental stimulation.
• Coupled with an increased blood flow to the brain, this cocktail of hormones and neurotransmitters improves cognitive function and the ability to focus for longer time periods. This means higher quality revision sessions and a higher chance of hitting target results.
• Research also shows that exercise significantly reduces resting levels of the stress hormone, cortisol, allowing your child to spend less time worrying and more time getting work done.
• If that wasn’t enough, regular movement has also been shown to result in an increase in the size of the hippo-campus, a part of the brain involved with memory retention.

Top exercise tips for your child before and during SATs

1. Little and often

It is normal that your child will feel like spending a great deal of time sitting and revising for the exams. Unfortunately, revising for excessively long periods of time is isn’t effective, so help your child to take regular brain breaks to stay productive. A simple walk to the shops or around the block will be enough to help your child to refresh.  

2. Develop a routine

A balanced routine of work and play is essential during revision and exam time. Your child might feel too busy but try to help him to maintain a regular exercise schedule - aim to get them active at least every other day. Let the endorphins released during exercise do the magic i.e. make them feel good, reduce stress and helping have good night’s sleep – you must avoid stimulating activity just before bed, to give your child’s brain time to wind down.

3. Know what works for your child

Help your child to plan for her exercise during periods when you know she generally won’t study. Some children work better in the morning, some at night – if your child plans her exercise around her study schedule they won’t miss out on valuable revision time.

4. Use your feet

If your child’s school is close to where you live, why not encourage your child to walk there instead of driving or taking the bus? A short walk before an exam helps you to relax and focus your thoughts.

5. EduMove Active Revision Programmes

EduMove active revision apps combine exercise and revision together to provide an exciting and de-stressing revision experience for children in Year 2 and Year 6.  Emerging research supports the EduMove approach for promoting learning and health outcomes. The apps are a remarkable complement to any revision programme because: 

·        They ensure that children achieve the daily requirement of physical activity during revision period;

·        They contain 100s of practice questions to build academic skills and confidence;

·        They are created with teachers and health experts;

·        The topics are based on the New British Curriculum for primary schools;

·        They are suitable for all children regardless of gender, age, ethnicity and ability;

·        They help to build growth mind set and emotional resilience;

·        Children can use the apps to revise both individually and with peers.