Mastering Your Physical Health: Fitness and Exercise for Busy Master’s Students

Sometimes, movement can be the best medicine. Incorporating healthy habits into your day can help you manage stress, improve your focus, and generally feel your best. But we get it: You’re swamped with schoolwork, so heading out for a walk is the last thing on your mind. To help overcome those overwhelming obstacles facing you, here are seven challenges we hear from grad students on a regular basis, and the reasons exercise may be the very best medicine. Maybe you can relate to one (or more?) of the following:

Problem: I lack concentration and struggle with brain fog.

Arguably, most grad students live in a near constant state of brain fog. With so much on your plate, it makes sense that you might struggle to focus on a single task. And often, the higher the stakes, the harder it is to buckle down and concentrate.

Solution: Try taking a 20-minute break to get moving. It sounds counterintuitive when you’re crunched for time, but studies show that exercise helps blood flow to the brain and stimulates neurons that improve focus and learning.

Problem: I’m experiencing a lot of stress and anxiety.

More than 75% of grad students report experiencing stress or high stress during their studies. Managing assignments, reading, and research or teaching responsibilities is just the half of it. You may be trying to adjust to a new city, care for your family, or just navigate daily life on top of everything else.

Solution: According to the Anxiety and Depression Association of America, as little as five minutes of aerobic activity can measurably reduce stress and anxiety. Moving for a few minutes reduces muscle tension and releases mood-boosting endorphins. You might feel like even five minutes is a lot to spare right now, but trust us, you’re worth it.

Problem: I have trouble sleeping at night and wake up still feeling tired.

All of that stress and anxiety we just talked about can severely affect your sleep. Plus, as a student, you are getting a lot of screen time and might not be on a regular sleep schedule. All this can add up to some rough nights.

Solution: You might be thinking, “how can doing something tiring, like exercise, make me less tired?” And that’s a fair question. “Exercise-tired” is different than “study-tired” because moving releases chemicals in your brain that promote relaxation and change your body temperature temporarily, which can contribute to restful sleep.

Problem: I’ve been feeling lonely and isolated because I’m so focused on my studies.

Especially if you’ve moved to a new city or are studying online, it can be hard to meet new people and make time to socialize. Perhaps your school doesn’t offer many activities for grad students to connect, or maybe you just don’t have the time to branch out.

Solution: Since you’re planning on making time for regular exercise (right?), why not make it a social event? Recruit a friend to be your gym buddy so you can catch up while breaking a sweat. If you’re interested in making new connections, try taking a new class, joining a meet-up group, or signing up for an intramural sports team. You’ll get social time PLUS the motivation to keep going — win-win!

Problem: I struggle to find the motivation and energy to keep up with my studies.

Burnout in grad school is real. Nothing is more frustrating than knowing you have a million things to do, but you can’t find the will to start working. If you’ve been grinding hard, you might need a reset to jumpstart your productivity.

Solution: If you feel like there’s nothing you can do to get motivated. Try moving around a little. You don’t even have to leave the house. A quick stretching session or bodyweight workout can get your endorphins flowing. Once those chemicals start flowing, you’ll feel unstoppable in no time.

Problem: I’m embarrassed to go to the gym because I’m out of shape.

If spending all your time at your desk job has you feeling a tad sloth-like, you’re definitely not alone. Gyms and fitness classes can be intimidating when you don’t feel your best. And many people avoid exercise because of their insecurities.

Solution: First, take a minute to feel your feelings. It’s ok to be nervous, intimidated, or anything else about the gym. Now, go pick out your most confidence-inspiring workout gear and do it anyway. The big secret is that everyone at the gym is focused on their own workouts (and mastering those dramatic grunts!); we promise they’re not worried about what you’re doing.

Another option is to skip the gym altogether: Go on a hike, ride a bike, or work out at home. The best setting for working out is the one that makes you feel the most comfortable.

Problem: I don’t have any spare time to fit in exercise – I’m already swamped with my schoolwork.

If you’re a grad student, you’re busy. There’s no denying that fact. And it can be hard to justify adding another obligation to your schedule. For many students, their health and fitness practices are the first things to go when they’re feeling overwhelmed.

Solution: You know that urge that tells you to keep studying, even though it’s clearly work-out-o-clock? Ignore it. Even just a few minutes of movement is going to reduce stress, help you sleep, and improve your concentration. By taking a few minutes out for yourself, your work will feel less overwhelming.