Benefits of Physical Activity for Ph.D. Students

You know it if you are a researcher!

How challenging and intense pursuing a Ph.D. is can only be understood by those directly involved, the person pursuing it, and the close ones who support them.

It requires long hours of study, research, and writing, and yes, a lot of stress! One thing that is usually forgotten, avoided, or considered the least important is physical activity for Ph.D. students. Time just does not seem to be enough, so it is the last on the priority list. 

What if I told you that physical activity has a direct and positive impact on your Ph.D. journey and overall life? 

Regular exercise can greatly improve your physical and mental well-being, offering a range of benefits that support academic success.

Let’s explore why physical activity for Ph.D. students is crucial and how you can make it a part of your routine.

Benefits of Physical Activity for Ph.D. Students 

When I say physical activity, I don’t particularly mean going to the gym, heavy lifting, jogging, or cycling for hours. 

Of course, you can do these if it is your passion or hobby, but this blog is for people who completely ignore their physical health because they think it is not relevant to them.

Physical activity for Ph.D. students encompasses a wide range of movements, from structured exercises like running or weightlifting to everyday activities such as walking, Yoga, or cycling.

For Ph.D. students, integrating any physical activity into their routines can lead to numerous benefits:

• Improved Physical Health

The primary benefit of physical activity is maintaining overall physical health. It helps manage weight, reduces the risk of chronic diseases, and improves cardiovascular health.

For Ph.D. students who frequently spend long hours at their desks, adding movement to their daily routine can help mitigate the adverse effects of a sedentary lifestyle.

• Enhanced Mental Clarity

Have you ever wondered why you feel so light after exercising consistently and eating healthy for a few days?

Exercise increases blood flow to the brain, enhancing cognitive functions like memory, focus, and problem-solving skills. 

Improved mental clarity can be especially advantageous for Ph.D. scholars, as it supports their ability to process vast amounts of information and perform complex critical thinking.

• Increased Energy Levels

While it might appear contradictory, engaging in physical activity can enhance energy levels. Regular exercise improves sleep quality, reduces tiredness, and boosts overall stamina.

Ph.D. scholars often experience exhaustion or burnout; incorporating exercise can provide the much-needed energy to tackle demanding tasks.

• Better Quality of Sleep

Research compiled by Johns Hopkins shows that exercising for at least 30 minutes daily can result in an immediate improvement in sleep quality.

Physical activity increases slow-wave, restorative sleep and is critical for learning and memory retention – a necessity for Ph.D. scholars.

• Increased Productivity (What You Need The Most!)

Given the demanding workload of a doctorate, an unproductive student is bound to be unsuccessful. However, regular exercise has been shown to boost productivity, helping students get more done in less time. If you are fit, you are productive!

Benefits of Physical Activity on Mental Health

Mental health is a crucial area for Ph.D. scholars. Research activities heavily depend on your mental strength. Physical activity for Ph.D. scholars directly impacts mental health. 

Remember how stress-free we were as children (except during exam time)?

Playing and physical activity kept us tired but happy. Nowadays, the lack of physical activity among young people contributes to the rise in anxiety, stress, and depression.

• Strengthened Memory

Research shows that physical exercise for Ph.D. students releases proteins in the brain that improve memory and cognitive performance. 

The hippocampus, responsible for retaining information, is highly responsive to these proteins.

So, whether you are revising for an exam or listening to a lecture, you will retain what you learn much more quickly if you exercise regularly.

• Better Concentration

Moderate or intense physical activity increases blood flow to the brain, firing up neurons and promoting cell growth, particularly in the hippocampus. 

Spending 20 minutes on exercise before studying can significantly improve concentration and focus.

• Improved Mood

Physical activity raises endorphin levels, the body’s “feel-good” chemical, which reduces stress and positively affects brain function. If you feel overwhelmed, regular exercise will keep stress at bay and help maintain a positive mindset.

Now, the most important question. 

How to Build Exercise into Your Ph.D.

• Acknowledge Challenges & Setbacks

Yes, it will be difficult initially, but with determination and dedication, it is possible.

• Stay Consistent (No Matter What!)

Consistency is key. But how do you stay consistent? I recommend reading Atomic Habits by James Clear. Develop an identity habit where you say, “I am a person who never misses a day at the gym, walking, yoga or cycling.

Sometimes it is difficult, and sometimes it is easy—but showing up is what matters.

• Keep Someone Accountable

Reach out to a friend or family member who exercises consistently and ask them to keep you accountable. A simple call or message before exercising can help you stay on track.

• Manage Time Effectively

Time management is a critical skill. You can read my article on “How to Manage Time Effectively” for more tips. Make exercise a priority by incorporating it into your daily schedule. Balancing physical activity alongside your academic tasks, like completing your Ph.D. thesis writing assignments or seeking research guidance, ensures you’re on track both mentally and physically.

 “Also Read: Time Management for Students”

Conclusion

The benefits of physical activity for Ph.D. students are invaluable and cannot be overstated. Regular exercise improves physical health, enhances mental clarity, reduces stress, and boosts academic performance. 

Integrating physical activity into your daily routines, creates a healthier, more balanced lifestyle that supports your academic journey.

Now, you have all the reasons to ensure you never miss a day at the gym or any form of physical activity. 

As the Chinese proverb wisely says, “The best time to plant a tree was 20 years ago. The second-best time is now!” Similarly, starting with just 5 minutes of exercise today is far better than postponing it with an “I will start tomorrow” mindset.

Let physical activity be your investment in your research!