by Lorenzo Ricolfi
As a PhD student working on a computer-based project, I spend countless hours sitting at my desk. It’s a common trap: we think that the more time we dedicate to our research, the more progress we make. But in reality, extended periods of physical inactivity can reduce productivity and harm both mental and physical health.
Physical activity isn’t just about staying in shape; it’s a crucial part of maintaining mental sharpness and energy levels. Regular exercise triggers the release of endorphins, serotonin, and dopamine, key hormones that boost mood and cognitive function. Physical activity combats stress, reducing the likelihood of burnout, which is all too common in long academic journeys. On top of that, [a study from north american universities](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/#:~:text=Exercise training increased hippocampal volume,neurogenesis in the dentate gyrus.) and published on the journal PNAS showed that physical activity increases hippocampal volume, a part of the brain responsible for memory and learning.
As a PhD student working on a computer-based project, I spend countless hours sitting at my desk. It’s a common trap: we think that the more time we dedicate to our research, the more progress we make. But in reality, extended periods of physical inactivity can reduce productivity and harm both mental and physical health.
Physical activity isn’t just about staying in shape; it’s a crucial part of maintaining mental sharpness and energy levels. Regular exercise triggers the release of endorphins, serotonin, and dopamine, key hormones that boost mood and cognitive function. Physical activity combats stress, reducing the likelihood of burnout, which is all too common in long academic journeys. On top of that, [a study from north american universities](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3041121/#:~:text=Exercise training increased hippocampal volume,neurogenesis in the dentate gyrus.) and published on the journal PNAS showed that physical activity increases hippocampal volume, a part of the brain responsible for memory and learning.
Image from https://habs.uq.edu.au/blog/2023/05/why-i-make-time-exercise-and-why-you-should-too
An older study from the University of Bristol published several years ago found that employees who exercised before work or during lunch breaks reported an increase in performance. Positive changes in performance outcomes were almost exclusively linked to changes in mood. For those of us in academia, where problem-solving and creativity are essential, these benefits can't be overlooked.
PhD life in Australia, typically spanning 3.5 years, is a marathon, not a sprint. Like any long-term challenge, pacing is essential. Yes, a PhD is demanding, and there’s always more to do. But pushing personal boundaries on how many hours you can sit at a desk without moving isn’t productive. Studies show that sitting for prolonged periods increases the risk of heart disease, diabetes, and even reduced life expectancy. Even worse, extended desk time leads to a decline in focus and problem-solving abilities, defeating the purpose of staying glued to the chair in the first place.
Anyway, if you really don't want to do medium-intense physical activity, you should at least make time for a walk. In my journey, I’ve learned that stepping away from the desk, whether it’s for a short walk, a workout, or even a stretch, can reignite productivity. You return with fresh eyes, a sharper mind, and often the solution to a problem that had you stumped for hours.
Finding a balance between work and personal health isn’t easy, but it’s crucial. I’m now in the early stages of my final year of PhD, and throughout this journey, regular exercise has been a constant. I currently work out three times a week and make time for at least one long walk on the weekends. The toughest periods in my PhD were when I neglected exercise. I became fully absorbed in research a couple of times, pushing aside essential activities outside academia, and those were the hardest times. Life outside academia matters too, and the body and mind function best when we respect their limits. For those of us navigating the academic world, taking care of our physical health is an investment in both our current well-being and our future success. So, the next time you feel like you’re stuck in the PhD grind, remember that sometimes the best thing you can do is step away, get moving, and let your body, and your mind, recharge.
PhD life in Australia, typically spanning 3.5 years, is a marathon, not a sprint. Like any long-term challenge, pacing is essential. Yes, a PhD is demanding, and there’s always more to do. But pushing personal boundaries on how many hours you can sit at a desk without moving isn’t productive. Studies show that sitting for prolonged periods increases the risk of heart disease, diabetes, and even reduced life expectancy. Even worse, extended desk time leads to a decline in focus and problem-solving abilities, defeating the purpose of staying glued to the chair in the first place.
Anyway, if you really don't want to do medium-intense physical activity, you should at least make time for a walk. In my journey, I’ve learned that stepping away from the desk, whether it’s for a short walk, a workout, or even a stretch, can reignite productivity. You return with fresh eyes, a sharper mind, and often the solution to a problem that had you stumped for hours.
Finding a balance between work and personal health isn’t easy, but it’s crucial. I’m now in the early stages of my final year of PhD, and throughout this journey, regular exercise has been a constant. I currently work out three times a week and make time for at least one long walk on the weekends. The toughest periods in my PhD were when I neglected exercise. I became fully absorbed in research a couple of times, pushing aside essential activities outside academia, and those were the hardest times. Life outside academia matters too, and the body and mind function best when we respect their limits. For those of us navigating the academic world, taking care of our physical health is an investment in both our current well-being and our future success. So, the next time you feel like you’re stuck in the PhD grind, remember that sometimes the best thing you can do is step away, get moving, and let your body, and your mind, recharge.
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