#Note/Permanent #Cognition/MentalFatigue/Mitigation #Health/Exercise Engaging in physical activity has been shown to effectively reduce mental fatigue and improve cognitive performance. To use exercise as a mental fatigue mitigation method, consider the following guidelines: ##### When to use: - Engage in physical activity before or after a mentally demanding task to prevent or alleviate mental fatigue. - Incorporate regular exercise into your daily routine to maintain cognitive function and reduce the overall impact of mental fatigue. ##### How to use: - Perform moderate-intensity aerobic exercise, such as cycling or jogging, for 15-30 minutes.[^1] - If time is limited, even shorter bouts of exercise (e.g., 5-10 minutes) can provide benefits in reducing mental fatigue.[^2] - Choose physical activities that you enjoy and find engaging to maximize the benefits and maintain adherence. I set a goal to run half marathon and made a [[12-Week Half Marathon Training Plan]] to help me stick with it. > [!info] Personal Tip > Tracking exercise activities and have the long term benefit mindset helps to maintain motivation and consistency in my physical activity routine. ##### Effects on mental fatigue: - Reduces subjective feelings of mental fatigue, such as tiredness, lack of energy, and difficulty concentrating.[^1] - Improves cognitive performance on tasks requiring attention, working memory, and executive function.[^1] - Enhances mood, reduces stress, and increases overall well-being, which can contribute to better resilience against mental fatigue.[^2] ##### Duration of effects: - The beneficial effects of exercise on mental fatigue can be experienced immediately after the activity and may last for several hours.[^1] - Regular engagement in physical activity can lead to long-term improvements in cognitive function and resistance to mental fatigue.[^2] ##### Potential side effects: - Engaging in high-intensity or prolonged exercise may lead to physical fatigue, which could temporarily worsen mental fatigue. - Some individuals may experience discomfort, such as muscle soreness or joint pain, when starting a new exercise routine or increasing the intensity of their workouts. - If you have any pre-existing health conditions or concerns, consult your healthcare provider before beginning a new exercise program. The mental fatigue-reducing effects of exercise are thought to be mediated by various neurophysiological and neurochemical changes in the brain, including: 1. Increased cerebral blood flow and oxygenation, particularly in the prefrontal cortex and hippocampus.[^2] 2. Elevated levels of neurotransmitters, such as dopamine, norepinephrine, and serotonin, which are involved in mood regulation, attention, and cognitive function.[^2] 3. Stimulation of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which support neuronal growth, plasticity, and survival.[^2] [^1]: [Effects and moderators of acute aerobic exercise on subsequent interference control: A systematic review and meta-analysis.](https://doi.org/10.3389/fpsyg.2019.02616) [^2]: [The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: A review.](https://doi.org/10.3233/BPL-160040)