As a student who is familiar with long-term sitting, whether they’re stuffing for a test, working on homework, or simply trying to get through the constant stack of reading. But here’s what you might not know: Extended sitting positions are actually harmful to you, and sometimes referred to as “new smoking.” It’s not uncomfortable. In ways you may not know, it can damage your health.
Still, there’s a simple solution so you shouldn’t panic. You don’t need to spend hours at the gym or become a fitness master. Some basic stretches and breaks are very beneficial. Let’s discuss why you should move more and how most corrections improve the way your mental and physical state improves.
Why does it hurt you if it’s too long?
However, studies have shown that long-term sitting times can increase the risk of diabetes, heart disease, and even some cancers. This occurs because you can slow down your body’s metabolism by sitting for long periods of time, making it more difficult for your muscles to burn fat or convert sugar.
Dr. James Levine, a doctor at Mayo Clinic, discusses something called a “sitting illness,” or health issues brought about by a prolonged sitting position. And students, we take a great risk! Many of us find ourselves sitting most of the day between homework, studying and class attendance.
Mental health and stress: I’m starting to feel better
The long stretches you sit on are as bad for your mind as your body. Because actual research stress exists, ignoring mental health can exacerbate all kinds of problems. A 2024 Healthy Minds study found that 34% of university students reported experiencing moderate or severe anxiety symptoms, highlighting the significant mental health challenges faced by students today. School-related stress can affect the ability to stay motivated, focused and gain adequate sleep.
But the good news is that exercise can also help with that! Moving your learning sessions will help you relax and boost your attitude. Your mood can be greatly improved by simply stretching for a few minutes or standing up.
A few stretches and a little walk can help you feel more calm and focused, reduce anxiety and improve your mood. Stretching during break It feels as if you are resetting your body and your thoughts.
Disbanding the study session
You may need to sit down to study, but it does not have to be ongoing. Experts recommend standing up and stretching every 30-60 minutes. Not only will this keep your body healthier, it will also give your brain a much needed break, maintain focus and avoid burnout.
In fact, a study by the American Heart Association found that walking and stretching all day for short breaks can increase productivity and reduce stress. So just standing up a few times during a learning session can improve both physical health and learning performance.
5 Simple Stretches to Fight Learning Fatigue
Now, let’s get to the practical side! Here are five simple stretches that not only improve your posture, but also reduce the physical strain from sitting too much.
1. Neck stretch
You may not notice, but you can spend so much time looking down at books and screens that you can really tense your neck and shoulders. This stretch helps relieve that tension.
How to do it:
- Turn your back to the chair.
- Tilt your head gently towards your right shoulder and hold for 15 seconds.
- Slowly return to the starting position and repeat on the left side.
- Do this stretch 2-3 times on both sides.
2. A seated cat stretching
This classic yoga movement is perfect for alleviating tension in the back and improving posture.
How to do it:
- Flat your feet on the floor and place your hands on your lap.
- Arched back and lift your chest up and look up (this is the “cow” position).
- Lie on your back and push your chin into your chest (this is the “cat” position).
- Repeat 5 to 10 times.
3. Chest Opener Stretch
Sitting for long periods of time can tighten the chest muscles and affect your breathing and posture. This stretch helps to open your chest and shoulders.
How to do it:
- He raises his arms over his head and holds his hand behind his head.
- Push your elbows backwards to neutralize your spine and deepen your stretch.
- Hold for 15-30 seconds before releasing.
- Repeat 2-3 times.
4. Seat-on-piriformis stretch
This stretch is surprising in the lower back and spine, the area that tends to stiffen when sitting for a long time.
How to do it:
- Sit in front of a chair with one foot planted.
- Cross the other leg above the planted thing.
- Grab the shins and thighs of the top leg.
- Gently pull towards the opposite shoulder until you feel a deep hip stretch.
- Hold for 15 seconds then slowly return to the center. Repeat 2-3 times.
5. Advanced crease
This is perfect for stretching your hamstrings and hips. Both can be seated and clean.
How to do it:
- Stand up and slowly bend your hips, hanging your arms towards the floor.
- Relax your head and neck with slight bends if necessary.
- Hold for 15-30 seconds, then gently stand and roll up.
- Repeat 2-3 times.
Bonus: Desk-friendly movement
If you feel like you need more than stretching, there are a few simple moves you can do on a desk.
- Sitting leg rise
- Sit your feet flat and straight on the floor.
- Straighten one leg, hold it for a few seconds, then lower it.
- Repeat with the other foot.
- Run 10 reps per leg.
- Chair squat
- Stand in front of the chair with your feet hip-width apart.
- He crouches down slowly as if he were sitting in a chair, but stops just before he touches it.
- I’ll back it up.
- We will perform staff from 10 to 15.
Small changes, big results
By incorporating these stretches and movements into your routine, you will help your body fight the negative effects of sitting for a long time. Not only will you feel physically better, these breaks increase the essential focus and mental clarity for these long research sessions.
The key is consistent. Setting a timer to remind you to move every 30 minutes and it immediately becomes a second nature. Your back, neck and brain will thank you!
Final Thoughts
Sitting for hours may feel like a part of your college experience, but it’s not something your body is designed to do on a continuous basis. Therefore, take breaks, stretches and create a habit of moving throughout the study session. It doesn’t take much time, but it can make all the difference in how you feel and how well you study!
Whether you’re preparing for an exam or writing a paper or not, these simple stretches will make you healthy, focused and ready to tackle what’s coming your way.
