8 Physical Exercises to Reduce 11 Plus Stress

Preparing for the 11 Plus exam can be a challenging time for children and their families, often leading to increased levels of stress and anxiety. While academic preparation is undoubtedly crucial, incorporating physical exercise into a daily routine can be an effective way to alleviate tension and help children manage stress more effectively.

For those who believe in the power of physical activity to improve mental well-being, the following exercises offer a balanced approach to reducing 11 Plus stress.

Yoga

Yoga is an excellent exercise for children preparing for the 11 Plus, as it combines physical movement with mental relaxation. The gentle stretches and poses in yoga help to release muscle tension, which can build up when a child is sitting and studying for extended periods. Additionally, yoga teaches mindfulness and breathing techniques that can be particularly beneficial in managing stress.

By focusing on deep, controlled breathing, children can calm their nervous system, reduce anxiety, and improve their concentration. The practice of yoga encourages a sense of balance and mental clarity, which can help children approach their studies with a more focused and positive mindset.

Walking

Walking is a simple yet powerful way to reduce stress, making it an ideal activity for children facing the pressures of the 11 Plus exam. A brisk walk outdoors, especially in a natural setting like a park or garden, allows children to clear their minds and enjoy a change of scenery.

The rhythmic movement of walking can help regulate breathing and promote relaxation, while exposure to fresh air and natural light has been shown to improve mood and reduce feelings of anxiety. Walking also provides an opportunity for children to take a break from their studies, which can help prevent burnout and maintain a healthier, more balanced approach to exam preparation.

Swimming

Swimming is another highly effective form of exercise for reducing stress, as it combines physical exertion with the soothing properties of water. The act of swimming engages multiple muscle groups, providing a full-body workout that helps to release built-up tension. The sensation of being in water also has a calming effect on the mind, which can help children feel more relaxed and focused.

Additionally, swimming is a non-competitive activity that allows children to move at their own pace, making it a stress-free way to exercise. The rhythmic nature of swimming, combined with the deep breathing required, can significantly reduce anxiety and improve overall mental well-being, making it an ideal activity during the 11 Plus preparation period.

Cycling

Cycling offers a fun and engaging way for children to relieve stress and expend energy. The physical activity involved in cycling helps to release endorphins, the body’s natural ‘feel-good’ hormones, which can elevate mood and reduce feelings of anxiety. Cycling also requires a level of focus and coordination, which can distract the mind from academic pressures and allow children to unwind.

Whether cycling around the neighbourhood or in a more scenic area, this activity provides an excellent opportunity for children to take a mental break, enjoy the outdoors, and return to their studies feeling refreshed and re-energised.

Dancing

Dancing is a joyful and expressive form of exercise that can be particularly effective in alleviating stress for children preparing for the 11 Plus. The physical movement involved in dancing helps to release pent-up energy and tension, while the creative aspect of dance allows children to express themselves in a fun and liberating way.

Dancing to music can also improve mood and provide a mental escape from the pressures of exam preparation. Whether it’s a structured dance class or just moving freely to their favourite songs at home, dancing offers a positive outlet for stress and can help children feel more relaxed and confident.

Stretching

Stretching exercises, though often overlooked, play a vital role in reducing stress and improving mental well-being. Simple stretches can help to release muscle tension, improve circulation, and promote relaxation.

For children who spend long hours studying, stretching provides a way to break up periods of sitting and prevent physical discomfort, which can contribute to feelings of stress. Incorporating a short stretching routine into the day, particularly before or after study sessions, can help children maintain a sense of physical and mental balance.

Stretching encourages mindfulness and deep breathing, both of which are essential in managing stress and improving focus.

Team Sports

Participating in team sports, such as football, basketball, or netball, can be an excellent way for children to relieve stress while enjoying social interaction. Team sports provide an opportunity for physical exertion, which helps to release stress-inducing hormones and improve overall mood.

The social aspect of playing in a team also allows children to connect with their peers, share experiences, and enjoy a sense of camaraderie, all of which can help alleviate the isolation that sometimes accompanies intense exam preparation.

The focus required during team sports, as well as the enjoyment of the game, can provide a much-needed mental break from academic pressures, leaving children feeling more relaxed and energised.

Running

Running is a highly effective stress-relieving exercise that offers both physical and mental benefits. The repetitive nature of running, combined with the rhythmic breathing it requires, can help to clear the mind and reduce anxiety. Running also triggers the release of endorphins, which promote a sense of well-being and happiness.

For children preparing for the 11 Plus, running provides an excellent way to take a break from their studies, burn off excess energy, and return to their revision with a clearer and more focused mind. Whether running in a local park or simply around the neighbourhood, this activity can significantly reduce stress and improve overall mental resilience.

Summary

Incorporating physical exercise into a daily routine is a powerful and effective way to reduce stress and tension during the 11 Plus preparation period. Whether through yoga, walking, swimming, or any other form of physical activity, these exercises not only improve physical health but also contribute to better mental well-being.

By balancing academic work with regular physical activity, children can manage stress more effectively, leading to a more positive and successful 11 Plus experience.