Turn on the brain: how to return to school without tears and coffee

The school year has already gained momentum, and the first weeks were difficult for many. After a summer vacation, it is difficult to immediately join the schedule, withstand the load and stay awake until the evening. About how to help schoolchildren and students gently enter the learning rhythm, do not burn out in the first weeks and feel energetic, Yuri Averyanov, partner coach of the DDX Fitness club network, told in an interview with MK in St. Petersburg.

“The school year has already begun, and if you feel that you have not yet succeeded in rebuilding, that is normal. The body does not like sudden changes, so do not try to fix everything in one day. Start small, shift the time of up and going to bed by 15-30 minutes a day so that the body adapts without stress. And an hour before bedtime, give up your gadgets, take a warm shower and ventilate the room to help your brain understand that it’s time to turn off. Even small steps give results if you do them systematically, said Yuri Averyanov.

When it comes to learning, physical activity often takes a back seat, especially in high school and undergraduate students. The coach noted that regular exercise strengthens immunity and directly affects the ability to concentrate and remember. During movement, the blood supply to the brain improves, the level of neurotransmitters responsible for mood and attention increases. Even a normal morning exercise or a twenty-minute walk before class helps to gather. And if possible, add a short warm-up in the middle of the school day – it will reset the brain and relieve muscle tension after a long sitting in the classroom or audience.

“It’s especially important during school hours not to forget about movement, build in short workouts on your day so you don’t lose shape.” Morning warm-up before school, outdoor games at recess, a walk after class work. And for students who want more, fitness clubs have the opportunity to practice at a convenient time. Clubs work from early morning to late evening, and short effective workouts of 30-40 minutes fit perfectly even into the busy schedule of students. The main thing is not to give up physical activity at the beginning of the school year, but to make it part of the new regime.

Another common mistake is to underestimate breakfast. After the night, the body needs energy to start all the systems. The first meal should be balanced: complex carbohydrates (porridge, whole grain bread) and protein (eggs, cottage cheese, cheese). Vegetables and fruits will add vitamins and trace elements that support the brain. That is why breakfast helps schoolchildren and students to cope with the load more easily and retain attention longer.

Note that the school year has begun, and even if the first days were devoted to “catch up”, there is still time to gather strength and tune in to productive work. Move in your rhythm, and then the school year will pass easily and with energy.