Finals week can be one of the most stressful times in college. Between late-night study sessions, tight deadlines, and the pressure to do well, it’s easy to neglect your physical well-being. But staying active during finals isn’t just about staying fit—it’s also a fantastic way to relieve stress and boost mental clarity. If you’re feeling the strain of finals, here are some quick, stress-relieving exercises to help you recharge and stay focused. 

Yoga is a great way to reduce stress and stretch out those tense muscles from hours of sitting and studying. A short 10-15 minute yoga routine can help clear your mind, increase flexibility, and enhance concentration. Poses like Child’s Pose, Downward Dog, and Cat-Cow stretches are excellent for relieving built-up tension. You don’t need any special equipment—just a quiet space, a yoga mat (or towel), and some deep breaths to help you reset. 

Quick Tip: Try guided yoga videos on YouTube for quick, calming routines. Look for sessions that focus on stress relief or relaxation. 

You don’t even need to leave your desk to stay active. Incorporating simple stretches during your study breaks can relieve neck, back, and shoulder tension. These stretches only take a few minutes and can be done right in your study space: 

• Neck Rolls: Gently roll your neck from side to side to relieve tension. 
• Seated Twist: Twist your torso while sitting to stretch your spine. 
• Seated Forward Bend: Reach down toward your feet while seated to stretch your hamstrings and lower back. 

Doing these every hour or so will keep your muscles from getting stiff and help boost circulation to improve your focus. 

If you’re short on time but still want to get your heart rate up, a quick HIIT workout is ideal. These workouts involve short bursts of intense exercise followed by brief rest periods, helping you break a sweat and release endorphins fast. A quick 10-minute session could include exercises like: 

• Jumping jacks for 30 seconds 
• Squats for 30 seconds 
• Push-ups for 30 seconds 
• Mountain climbers for 30 seconds 

Repeat these four moves 2-3 times with short breaks in between for a quick but effective workout. 

Sometimes, the best way to relieve stress is to step away from your desk and get some fresh air. A 10-20 minute walk or light jog around campus can work wonders for both your body and mind. Physical activity, especially outdoors, helps to release built-up stress, improve your mood, and sharpen your focus when you return to studying. 

Pro Tip: Leave your phone behind (or on silent) to fully focus on your surroundings and enjoy a mental break from technology. 

While not a traditional “exercise,” meditation and deep breathing exercises are highly effective for stress relief. Taking a few moments to breathe deeply can calm your nervous system and improve mental clarity. Try the 4-7-8 breathing technique: 

• Inhale through your nose for 4 seconds. 
• Hold your breath for 7 seconds. 
• Exhale slowly through your mouth for 8 seconds. 

Doing this for 5-10 minutes can drastically reduce stress and improve your focus for that next study session. 

Getting a good night’s sleep during finals is essential, but stress can often keep you up at night. Incorporating gentle stretches before bed can help you wind down and relax. Stretching your hamstrings, back, and shoulders will relieve tension and promote a more restful sleep. 

Bonus Tip: Pair your stretches with calming music or a sleep meditation app to help quiet your mind before bedtime. 

Staying active during finals doesn’t have to mean hitting the gym for an hour-long workout. Incorporating small, stress-relieving exercises into your day can make a huge difference in how you feel both mentally and physically. Whether it’s yoga, a quick HIIT session, or just a walk around campus, these exercises will help you stay refreshed, focused, and ready to tackle your finals with a clear mind. 

Good luck, and remember to take care of your body while you ace those exams!