Are you looking after yourself whilst you study?

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The Sports Injury Clinic

Ash Annavarapu

September 21, 2023

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It’s getting to the business end of the year with the first English exam around the corner for Year 12’s. It’ stressful. You’re high on anxiety. You’re looking at practice exam after practice exam where you see those questions in your sleep.

It is a highly stressful time for a lot of year 11 and 12students who want to achieve a high score and get into the course of their liking. Therefore, taking care of your body and your mind during this period is of high importance. Here are some tips and tricks for you to keep somewhat active and moving throughout this period, mitigating aches and pain that may develop during that time.

 

1.      Exercise regularly

You would have heard it more than 100 times during the year to keep moving and to keep exercising. I remember finding it so frustrating every time someone would say it to me. I can assure you now 6 years after my year 12 exams, that regularly exercising and moving did help me out a lot mentally and physically.

This may be easier said than done, but to help relax and de-stress your body, try moving every 45 minutes. This will help the body but also the mind focuses on different things. The exercise as well doesn’t have to be of high intensity. Even just getting out of your room and walk around for 10-15 minutes is more than doing nothing. Or even simpler, just doing some simple stretching.

 

2.      Area and posture for studying.

As mentioned earlier, make sure to keep changing positions to help keep the body moving. If not, there is a risk of developing neck and back pain. This can occur from prolonged sitting, especially if not in a designated area of study i.e., your desk. It is quite comfortable to lay in bedsitting up and studying and I have been guilty of doing it many times. However, to avoid any long-standing issues, make sure that you are making yourself comfortable in a space that allows you to study effectively and efficiently. Here is a small diagram to help you try and maintain a comfortable posture when studying.

To avoid any discomfort around the neck or upper back area, try and have the screen around eye level height. Make sure you don’t lean on one side as that can put more pressure on the joints on that side.

 

3.      Nutrition and hydration

Make sure that you are up to date with your diet and hydration. Making sure that you are eating your macros and having energy to study is important. Additionally, having around 8-10 glasses of water a day will fulfil the need of hydration and to help improve concentration levels.

 

If you need any more advice and help, please see one of the Physiotherapists at the clinic who can help put in place a plan of action.

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