Exercise

Hi Lina, what's up? You look a bit tired. A lot to do at school? Hmm. Then you might need some rest.

Did you know that you can get tired from resting, too? When you move your body regularly, your brain gets more alert, smarter, and happier. Research shows that students who improve their physical condition get better at both maths and reading comprehension. Exercising regularly affects the brain so that we focus better, learn faster, remember more, and even become more creative. Exercise also reduces the amount of stress hormones in your body.

These are substances that form when we feel pressured, for example doing school work. When you move your body, the level of stress hormones is reduced, and it becomes easier to relax and focus. Many people who exercise, feel better, and get happier and more energetic after a workout. But everyone isn't that lucky. Some only experience relief when the workout is over, and they can relax again.

That is especially true if you are not used to training, and haven't exercised a lot before. But even if you don't enjoy it, the exercise does still reduce the risk of anxiety and depression. Exercising every now and then can also make it easier to get to sleep in the evening, and to sleep well. That makes you more alert and happy in the daytime, and helps you think better. If you are unaccustomed to exercise, it might feel hard to get started.

Almost impossible. But you don't have to start playing football five times a week, like Leon, nor go to the gym every night. Try riding your bike to school instead of taking the bus. Take the opportunity to go for a walk if there's something you need to think over. And when you feel tired: sometimes take your phone and lie down on the couch. ...

and sometimes join Leon in the street, and play football instead. If you get yourself moving half an hour every day, and workout so that you sweat a few times per week, then you're going to feel a lot more alert. And if you think long walks, going to the gym or playing football is boring, there are plenty of other things you can do. Dance. Practice martial arts.

Do yoga. Go orienteering. Swim... Lina? You're fiddling with your phone again.

What's up? I downloaded a pedometer. Great, innit? It's gonna keep track of how much I move. I feel more alert already.

Hey, check it out! I'm gonna share how many steps I've taken, and see how far others have walked. Okay. Good luck then Lina!