TM4T Stress Armoury 23 - Snatching exercise

Squeezing in some exercise...

Wow. Well done you. Most teachers wouldn't make it as far as this web-page. They would read the word 'exercise' and execute two well-worn thought paths: firstly 'yeah, yeah, I know, I know, I should get more exercise'; and secondly 'how can I find the time to exercise when I don't finish my marking till ten at night?'

Well, yes. Both of these thoughts are logical, but both of them need more consideration. Firstly, although all teachers realise that exercise is good for them, not many know just how good it is.

The list of benefits arising from regular exercise is almost endless. Exercise helps you to perform better in intelligence tests, reduces incidence of stress, enhances productivity, and makes you more sexually alluring. OK, maybe not the last one, but you get the idea. It really is a big win.

Of course, on this website, we are focusing on one particular set of benefits: people who are physically active – this means exercising regularly – are signicantly less likely to suffer from stress and anxiety.

The causes are also pretty well understood. Exercise triggers the release of dopamine and serotonin, central to relaxation and happiness. Almost as a side effect, exercise benefits your cardiovascular health and strengthens your bones and muscles, giving you more energy to teach.  Paradoxically, although exercise makes us physically tired, most people also report that they feel they have more mental energy and greater confidence. It makes you less likely to get ill, and more likely to get a good night's sleep.

The Difficult Bit

The only difficult bit is finding the time to do it. We are looking for around 2.5 hours per week. Now, everyone's life is different, so don't be too sniffy about the following list of suggestions – of course most of them won't work for you; what you are looking for is the one option which does work for you, and allows you to snatch those magical exercise benefits.

1. Weekend time shift

What this means is: find something that you presently do during the week, and do it at the weekend instead. Then use the time you have freed up during the week to exercise.

2. Set the alarm clock earlier

Now, quite a few of these suggestions involve earlier mornings, and that is because – anecdotally – it is the best time for exercise; if only because if you are going to reap benefits, you want them to last as long as possible. If you had a magic pill which made you feel happy and creative, it would be pretty pointless to take it five minutes before you went to sleep, wouldn't it?

3. Lunchtime lengths

School lunch breaks tend to be short, but that doesn't mean you can't exercise. In fact, if you're unfit, 20 minutes a day is probably all you fancy doing. A brisk walk outside school has the additional benefit of taking your mind off Year 10 for a while...

4. Make the stairs your friend

If, by chance, your teaching room is on Level 3, then change your attitude to the stairs: they are not a chore, they are a chance; a chance to stride, two-at-a-time, three times a day. Take the same attitude to your lesson breaks if you change classrooms; walk quickly and purposefully, aim to be a little out of breath when you arrive.

5. Walk not wheels

Make sure that you walk at least part of the way to and from school. Park further away, or get off the bus earlier. If you do have to drive (I know: a boot full of marking) then park at the far end of the car-park and hump your stuff a hundred metres or so.

6. Actually, wheels may be OK

Schools frequently have cycle-friendly routes, so borrow a bike to start, then put one on your Christmas list. This is an enjoyable way to start the day. In summer, anyway.

7. Burn your chair.

Well, not literally, anyway, but try not to sit when teaching. Standing is better than sitting, and walking is better than standing. Make your lessons active for you as well as for the kids.

8. Eschew technology

Most electrical devices deprive us of exercise – they were designed to be labour-saving. So have a low-tech resolution. Don't phone: walk and talk. Don't vaccum, brush. Scrub and chop your vegetables by hand and knock on the door instead of ringing the bell. Well, no, maybe not the last ones. You get the idea.

9. Set long-term goals

If you have a sport that you identify with, set yourself realistic long-term goals, that you can chip away at during term-time, then develop during your holidays. A 10K run, a 10 mile cycle, something you can't do now, but could reasonably aim for in six months. When you have a longer-term goal, you can use your diary or calendar to schedule training.

10. Keep stuff handy

If you have weights or other equipment, keep them handy at home so you can use them without digging around – maybe in the hall. At school, look for things that you can use instead of equipment – chairs, crates etc – for ad-hoc exercise.

11. Don't give up

It is almost impossible for teachers to exercise at some times of the year. Exams, coursework, marking, school concerts, whatever, they just concertina together to occupy every waking moment. However, this almost never applies all-year-round. If you have to abandon your fitness temporarily, don't give up. Look ahead a couple of weeks, and as soon as possible, start reaping the benefits again.

12. Weekend substitution

Not a lot of research has been done on what teachers do at weekends. However, it is distinctly possible that you are doing too much of something. Instead of doing 'that' (whatever it is), substitute some pleasurable exercise.