[Music]
the answer to that is that we know the
most about aerobic exercise that is
exercised it increases your heart rate
we know the most about the positive
effects of that there's a little bit of
evidence that strength training can also
be positive but there's not as much
evidence there how much you have to do
it's somewhere between walking which I
should say walking alone will improve
your mood as well and you don't have to
become a triathlete it's going to be
something like three times to four times
a week getting your aerobic activity up
but I will qualify that by face but it
really depends where you start from it's
not like if you have no activity at all
that you suddenly have to increase to
three times a week immediately if you
get those effects or if you already have
a good exercise routine you might have
to increase that even more to get the
maximum benefits the other key question
what time of day is critical early
morning first thing in the morning
exercise is beneficial because it is
increasing all those neurotransmitters
all those growth factors at a time right
before you need to use your brain to
learn and remember
so contrast that with end of the day
exercise you can still benefit from that
but you're not required to use your
brain most of us after we go home after
a workout so my recommendation is always
to maximize the effects of exercise for
your daily cognitive functions do it
first thing in the morning
