As part of the “Active Study” initiative, the University of Porto promoted an Active Break before exams, together with the Faculty of Sciences and the Abel Salazar Institute of Biomedical Sciences.

Throughout the exam period, the U.Porto Sports Center, with the support of Bambup project from U.Porto, developed several initiatives dedicated to enhancing the academic performance of University students, through the benefits that physical activity brings to concentration and to reducing high levels of stress, which are felt more intensely during this academic period.

“At this stage, it is common for students to put aside healthy habits, such as physical activity and a balanced diet, due to the pressure of exams. This is neither healthy nor productive. Therefore, it is essential to find ways to make this period less stressful, providing tools and solutions that help them manage anxiety and maintain balance,” says the vice-rector for International Relations, Social Responsibility and Sports from the University of Porto, Joana Carvalho.

This year started an innovative initiative, Active Pause in Exams. Five minutes before the exam, already in the room and with the test in front of them, students are invited to stand up and perform simple relaxation and stretching exercises, under the guidance of CDUP-UP teachers. The goal? To reduce tension, promote emotional regulation and optimize focus before the start of the test.

“The Active Pause initiative before exams can be highly beneficial for students’ psychological well-being. It is important to note that self-care practices such as Active Pause help promote emotional regulation, which is crucial not only for academic performance but also for long-term psychological balance. This initiative can therefore be an important step towards developing healthy stress management habits that students can apply not only during exams, but in a variety of life situations.” The psychologist tells us Rita Começanha, from the Social Action Services of the University of Porto (SASUP).

The pilot initiative was embraced by professors from FCUP and ICBAS and the results are clear to see. The students who participated in the initiative were surveyed and revealed that their level of anxiety before the exam, after the Active Pause, dropped from an average of 3,6 to 2,5 (measured from 1 to 5, where 5 is high anxiety).  “The significant reduction in anxiety is a clear demonstration of how relaxation and focus strategies can be effective in managing stress. This reduction in anxiety can be understood as a direct reflection of practicing moments of relaxation and conscious breathing, essential for emotional recovery before moments of pressure to perform, such as exams.”, explains the psychologist.

Regarding concentration, students indicated that, after the Active Pause, it increased from 3,5 to 4. Regarding this increase in concentration, Rita Começanha explains that this “It is an indicator that Active Pause not only helps with managing emotions, but also improves cognitive functioning. By reducing anxiety, students are better able to focus on tasks and use their memory and reasoning skills more efficiently.”

In addition to these indicators, 92% of those who participated in the survey revealed that they would recommend Active Pause sessions before exams to other colleagues.

The Vice-Rector of U.Porto was very pleased with these results, “The fact that 92% of participants recommend Pausa Ativa Exames proves that students value and need initiatives that promote emotional balance and academic success.”

Active Pause is a successful project developed by the U.Porto Sports Centre since 2017, with employees across the institution as a strategy to promote well-being in the workplace. Now, this innovative approach is also being extended to students, helping them face the challenges of exams in a more balanced and healthy way.