As temperatures drop and finals approach, students can lose motivation to study.
But physical activity can help improve cognitive performance and focus, experts say.
For many students, the colder months can make it more difficult to find motivation and time.
Kate Vandeweghe, a kinesiology major at the University of Calgary (UofC), says that for her, physical activity isn’t just about fitness, but a way to manage stress and reset your mind and body.
By discussing the physical and mental benefits of relaxing the mind, Vandeweghe believes there are many more benefits.
She believes in the evidence linking physical activity with improved academic performance.
“In class, we look at lots of different examples of reports where it actually is statistically proven that the link between academic outcome and physical activity, basically just being physically active, is almost like sleep in a way where it allows your mind to reset,” said Vandeweghe.
Meghan McDonough, with the University of Calgary’s kinesiology faculty, says motivation varies with seasonal changes, particularly those related to weather and light.
With this in mind, experts say, it is essential to find activities to stay active during the winter months.
“People tend to be less physically active in the winter months in colder climates like ours here in Calgary,” said McDonough. “Any time of year, finding activities you enjoy is more motivating than trying to push yourself to do something you don’t like.”
McDonough also says people should appreciate the process to stay consistent, and it doesn’t have to be a lot.
Finding small, manageable ways to move can still benefit both physical and mental health.
“Doing something is better than doing nothing, even if it seems like the recommendations are too challenging. And moving at any level now can help us improve our fitness so it gets easier to meet the recommendations over time,” she says.
For Skylar Lucas, a second-year student at the University of Calgary, fitness is a key aspect of maintaining low stress levels and high motivation.
When she doesn’t get enough movement in a day, emotions rise.
“When I’m active, I feel more focused and less stressed. But when I can’t fit in a workout, it feels like everything piles up, like a domino effect,” said Lucas.
A 2023 study of undergraduate students published in Frontiers in Public Health found that those who engaged in more leisurely physical activity reported better mental health and lower stress levels than those with less physical activity, supporting the idea that even short bouts of movement can improve mood and focus.
Vandeweghe and Lucas acknowledge the struggles with motivation and drive that come with winter approaching.
However, it’s all about the things that we can do to improve our stress levels and try not to let the winter get the best of us.
“When the days get shorter, I feel like I have less time and get a bit lazier,” said Lucas. “I remind myself that motivation isn’t linear. Some days are better than others. The key is to just keep moving.”
Vandeweghe agrees and said that it’s all about the mindset as people “might not always feel the same throughout the year, but as long as [they’re] moving [their] body and keeping a goal in mind, that’s what matters.”
Vandeweghe finds creative ways to integrate movement, such as hot yoga. She recognizes that everyone enjoys different activities and that adapting a routine to seasonal changes matters. For her, it all comes down to self-compassion.
“Don’t beat yourself up about fluctuations in motivation,” Vandeweghe said.
McDonough similarly says that even brief movement can lift your mood and sharpen focus.
“If you are feeling unmotivated or in a low mood, just getting started or doing something as short as a 10-minute walk, cycle, or wheel can boost your mood,” she added.