Learning Services

Movement & The Brain | The Learning Spotlight

The Learning Spotlight

Movement & The BrainImage of student studying in their room

by Madelyn Thomas | Friday, February 6th, 2026

Physical movement isn’t just good for your body, it’s essential for your brain! Many studies have shown that integrating movement into your everyday life can significantly improve cognition, memory formation and recall, executive function, and even reduce stress responses [1]. Just a few of the things that are critical for academic achievement! As students, movement can be one of the many tools you use to set yourselves up for success.

How does movement relate to memory, cognition, and executive function? Exercise, specifically the increased bloodand oxygen flow that occurs, has been found to boost the production of a protein in the brain called BDNF (Brain Derived Neurotrophic Factor). This protein is critical for developing and maintaining neurons and creating new neural pathways [2].  When you’re in a lecture, doing course readings, completing projects, or writing papers, that is exactly what your brain needs to be able to do.

Image of students walking through a parkAnother benefit to movement in the world of academics is that it can reduce the neurological response to stress.  College can be stressful, whether you’re in your first year of undergrad or a PhD student.  When stress creeps in, the brain releases a hormone called cortisol which helps your body react to a “threat.”  Physical movement has been found to lower cortisol levels, leaving your body and mind feeling more regulated.  In addition, some more rigorous forms of movement, like running or weight training, can give the systems in your body a chance to practice communicating effectively when placed under controlled stress [3].  When done consistently, movement can help your brain respond to stressful events in a more regulated and efficient way, which could come in handy during your next finals week!

Amidst the many demands of a college schedule, it can be a challenge to make time for movement.  Here are a few ways to start small and keep your body active to give your brain a boost:

  1. Standing beats When possible, stand while working!  Prop your computer up during study sessions or choose a tall counter to work at to reduce the amount of time you spend sitting. Check out this article to see how standing while learning can improve cognition.
  2. Leave for class 15 minutes early.Take the long way, loop the block a few times, get some extra steps in on the way! Listen to this TED Talk to hear about how we aren’t meant to be sedentary creatures.
  3. Skip theelevator, take the stairs!  A boost in heart rate boosts blood flow to the brain.
  4. Study for25 minutes, move for 5! Set a timer during your study sessions and take a movement break.  Stretching, jumping jacks, walking around the library…it all counts.
  5. Sign up for agroup fitness class at the Rec Center. Longer stretches of movement reap even more benefits and doing it with other people holds you accountable!

To read more about how movement can support your brain and your academics, check out these resources:

  1. https://learningcenter.unc.edu/tips-and-tools/movement-and-learning/
  2. https://foundationscognitive.com/blog/movement-and-learning
  3. https://www.apa.org/topics/exercise-fitness/stress
  4. https://neurosciencenews.com/cognition-standing-learning-3435/
  5. TED Talk: Why the Brain is Built for Movement-https://www.youtube.com/watch?v=a9p3Z7L0f0U