Aerobic Exercise
150 minutes a week; study in the post-exercise window.
Why it works
Regular aerobic activity is associated with better performance on memory tasks and with a favourable learning window after exercise.
How to practise
- 1Add up 150 minutes of moderate aerobic activity per week.
- 2Pick an intensity where you can still talk, but with effort.
- 3Run your review session within two hours after exercising.
- 4Log the minutes in the app and watch the correlation with your accuracy.
3 min of practice
Most common mistake
Starting with a target that is too high and quitting in week two.
What the evidence shows
Systematic reviews find a small to moderate effect of aerobic exercise on memory in adults.
Apply it to your day
Use it as the base of the plan; it pairs well with a review right after.