Intelligence is a powerful asset in both life and work—and science has identified several ways to “boost” it, according to Inc.com.
When asked about the key factor behind success, most high achievers point to intelligence (though research shows luck also plays a role—Bill Gates being a prime example).
Science-Backed Ways to Boost Intelligence
Fortunately, there are science-backed strategies to enhance intelligence: studying different subjects in sequence to leverage interleaving, changing up study methods, self-testing, getting more—and better—sleep, and, perhaps unexpectedly, exercising.
A review published in Translational Sports Medicine found that just two minutes of moderate- to high-intensity aerobic exercise can enhance attention, focus, and memory for up to two hours.
Even brief activities—like climbing stairs, doing push-ups or squats, or running in place—can give memory a boost.
The challenge, however, is practicality: it takes some planning (or even a bit of creativity). After all, who’s realistically going to drop to the floor for push-ups or start running in place in the middle of an office?
Luckily, there’s an alternative. A recent study in Psychology of Sport and Exercise showed that exercising after learning can significantly enhance memory, recall, and retention.
Exercising After Learning Strengthens Memory
Participants who worked out post-learning displayed much stronger recognition memory than the control group—an effect not seen in those who exercised before learning. In fact, the research indicates that intense cycling after studying boosts recognition memory, while pre-learning exercise does not.
It’s easy to understand why memory and retention improve compared to a control group. What’s less intuitive is the advantage over pre-learning exercise, since earlier research suggested that working out beforehand also benefits memory.
The key factor is duration. Even two minutes of movement can sharpen memory, but longer sessions have a bigger impact. For instance, participants who exercised 40 minutes, three times a week, experienced over a 2% increase in hippocampal volume.
In the post-exercise study, participants cycled for 20 minutes at a “hard” intensity level—a demanding task that proved more effective than exercising before learning.
Want to sharpen your memory, learn faster, and retain more? This is yet another reason to make exercise part of your daily routine.
Short Bursts of Exercise Boost Cognitive Performance Anytime
Although that study emphasized exercise immediately after learning, research in the Journal of Epidemiology and Community Health showed that even six to ten minutes of moderate to vigorous activity can boost working memory and significantly improve higher-level cognitive functions—such as organization, prioritization, and planning—no matter when you work out.
So, while exercising at the “optimal” time may give the best results, timing isn’t everything. Any exercise is better than none—for both your health and your memory. In the end, what matters most is consistency: when, how, and what you do has an impact, but showing up regularly makes the real difference.
Read the original article on: Hr Portugal