View source for How to Take Care of Yourself to Improve Learning

== Regular Exercise and Learning ==
<blockquote>"Taking regular breaks to include some form of exercise may boost performance."<ref name=":2" /> -- Michael Rowe</blockquote>Key facts about regular exercises:

* regular physical activity improves blood flow to the brain, contributing to''' better cognitive function'''
* a combination of aerobic and strengthening exercise helps '''reduce stress and''' '''enhance mood and sleep quality'''
* exercise may improve [[neuroplasticity]], '''improving memory''' and '''fostering mental resilience'''
* regular exercise stimulates the release of hormones that '''boost focus, memory, and learning capacity'''
* light exercise can '''counteract the fatigue and mental fog''' associated with long study periods
* exercising helps the brain transition from focused attention (i.e. when you concentrate on a specific task) to the diffuse mode, a relaxed state of mind where your brain is better at connecting different ideas:
** activities that don't require intense concentration, like running or walking, are best to allow your mind to enter the diffuse mode
** [[File:Brain transition to diffuse mode.png|right|frameless|400x400px]]the diffuse mode allows better problem-solving and a deeper understanding of your learning

=== Well-Rounded Exercise Regime ===
Ideally, we should exercise for at least 150 minutes per week<ref>World Health Organization. Physical Activity. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity (last accessed 13 December 2023).</ref> or 30 minutes on most days. Combining two to three of the following activities can be considered a well-rounded exercise regime.
* [[Aerobic Exercise|Aerobic activities]]:
** examples: walking, jogging, swimming, or cycling
** benefits: raises your heart rate and boosts blood flow and oxygen to the brain
** dosage: aim for twenty to thirty minutes of moderate exercises three to five times per week
* [[Yoga]]
** benefits: improves mood, reduces stress, and increases focus
** dosage: two to three times a week
* Dancing
** benefits: improves coordination, balance, memory, and spatial awareness, and the social aspect can provide cognitive benefits
** dosage: one to two dance classes per week
*Jumping jacks
**benefits: facilitates constant movement of all parts of your body and can, therefore, stimulate a significant increase in blood flow to your brain
**dosage: one to two minutes as often as needed throughout long study sessions to re-boost your energy and concentration
*[[Tai Chi and the Older Person|Tai Chi]]
**benefits: activates parts of the brain involved in concentration, problem-solving, and mental flexibility
**dosage: ten to twenty minutes, a few times a week
*Strength training
**example: weightlifting
**benefits: boosts levels of hormones that support memory and learning
**dosage: two to three strength training workouts per week
*[[Stretching|Stretching exercises]]
**examples: gentle stretching of your neck, shoulders, and back
**benefits: increase blood flow and relieves muscle tension that can interfere with focus
**dosage: thirty to sixty seconds hold for each stretch
*Heart-pumping activity (quick bursts)
**examples: [[Running Mechanics for Clinicians|running]] up stairs or skipping
**benefits: helps to boost focus and cognitive performance immediately
**dosage: five to ten minutes of a high-intensity cardiovascular workout, two to three times per week