Small Movements, Big Gains: A New Take on Exam Prep

Small Movements, Big Gains: A New Take on Exam Prep

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Small Movements, Big Gains: A New Take on Exam Prep

Every parent knows the crunch of exam season. 

More hours at the desk must mean better results, right? Yet research shows that even brief breaks for movement may sharpen memory and focus more effectively than yet another practice paper.

The hesitation is understandable. For most parents, “exercise” conjures images of long training sessions, sweaty workouts or team sport — all of which feel unrealistic when revision timetables are packed. But what if we thought less about exercise and more about movement?

The distinction matters. Movement can be lighter, more flexible, and easier to weave into exam routines than we might expect.
 
Why Movement Still Matters During Exam Season 
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Neuroscience has long shown the link between physical activity and cognition. When we move, blood flow to the brain increases, carrying oxygen and nutrients that improve concentration and recall. A 2018 review by the American Psychological Association found that even short bursts of activity can improve memory and mood in young people¹.

Closer to home, the Ministry of Education (MOE) and Health Promotion Board (HPB) continue to stress balanced routines during exam periods: regular sleep, good nutrition and physical activity. Not to win medals, but to help children cope with stress and perform at their best².

 
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Parents often think of exercise as “all or nothing” — either a full workout or nothing at all. In reality, many forms of gentle movement can refresh the mind without draining precious study time. Examples include:

🤸‍♀️ Stretching: A few minutes of shoulder rolls, neck stretches or hamstring bends at the desk can loosen tension and reset posture.

🌬️ Breathing exercises: Deep, slow breathing isn’t just calming. It’s a form of internal movement that reduces cortisol (the stress hormone) and steadies focus³.

👣 Heel raises : Hold onto a chair or countertop, lift up onto tiptoes, then lower slowly. Works balance with minimal fall risk.

🎶 Dance breaks : Putting on a favourite song for three minutes and moving around the room, silly as it sounds, releases endorphins that lighten the mood.

🧹 Household chores: Sweeping the floor, hanging laundry or tidying a room may not feel like “exercise” but still gets the body moving.

🏸 Mini games: A quick rally with a soft ball, a round of skipping, or even a few star jumps between study chapters can act as both brain and body resets.

These movements don’t require equipment, schedules or even a change of clothes. Most take less time than scrolling through a phone.

 
 
Shared Micro-Moments
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Movement also creates opportunities for connection. Exam prep often feels isolating for children, with parents urging them on from the sidelines. But joining in — even briefly — turns solitary stress into shared experience.

A short walk to the kopitiam, a stretch together in the living room, or a two-minute slow-breathing exercise can communicate support more effectively than yet another “study harder” reminder. 

These micro-moments signal to children: I’m with you, not just watching you.
 
 

 Making It Practicalsep article image 4Weave movement into exam routines without disrupting revision:

  1. Set break cues. Encourage children to get up and move for 10–15 minutes after two hours of study.

  2. Swap sedentary habits with active routines. Walk instead of driving for nearby errands, or take the stairs when possible.

  3. Model the behaviour. Children take cues from adults. If they see you stretching or walking during your own work-from-home day, they’re more likely to copy.

  4. Keep it light. The aim is refreshment, not exhaustion. Movement should feel like a release, not another task.

Reframing the Narrative

sep article image 6Instead of “study versus exercise,” think of movement as fuel for better study. 

The brain is part of the body; neglecting one limits the other. We don’t need to choose between being diligent guardians of revision and supportive advocates of well-being. Both roles can coexist — sometimes in the simple act of getting up, moving a little, and doing it together.

So the next time exam stress peaks, resist the instinct to add another worksheet. Suggest a walk, a stretch, or even a silly dance. You may be surprised at how much clearer the path to learning becomes once the body is given room to move.

 

Sources:

1 American Psychological Association. (2018). The exercise effect. 
https://www.apa.org/monitor/2011/12/exercise 

2 Ministry of Education Singapore. (2021). Supporting your child’s well-being during exams.
https://www.moe.gov.sg/microsites/parent-kit/Supporting-Your-Childs-Well-Being-During-Exams.html 

3 Harvard Medical School. (2020). Relaxation techniques: Breath control helps quell errant stress response. 
https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response