I have 3 tips: exercise, ice baths, sleep. On Exercise: I did 'exercise' wrong for years. Exercise produces 2 types of pain, 'good pain' (panting, muscle fat

I have 3 tips: exercise, ice baths, sleep. On Exercise: I did 'exercise' wrong for years. Exercise produces 2 types of pain, 'good pain' (panting, muscle fatigue), and 'bad pain' (injury or achy joints). How much 'good pain' you experience is completely up to you, but it is absolutely essential that you minimise 'bad pain'. Simple reason: it is incredibly distracting when you're trying work! To minimise 'bad pain'; 1. take 3-10 minutes to gently warm up the entire body before working out, 2. take 5-30 minutes to 'warm down' the entire body after working out (this will reduce delayed onset muscle soreness and joint aches). 3. take some protein and water 0-30 minutes after a workout. TL;DR if you are sore from exercise it will distract you, negating some/all of the cognitive benefits of exercise, so be strict about ensuring that doesn't happen. On Ice Baths: One other huge tip, do an ice-bath once per 14 days, at a minimum. You don't have to go super cold: 10, even 15 degrees celsius is fine. How? If you don't have a bath (I don't) search amazon for 'portable bath' (there'll be heaps for under $50), use a $2 kitchen thermometer to take the temperature as you add ice (grocers, bottle shops, any markets will sell large bags of ice - buy 2 or 3). 10 minutes in a cold bath can give you a sense of incredible calm and concentration for the whole day. It also relaxes them muscles. On Sleep: I feel like 'everybody's different' is kinda true here, but learn your body and be very objective about how much your cognition drops when you're tired. If you're making mistakes while working tired, you're creating more work that you or someone else will have to fix. So trading off 1 hour of work for 1 more hour sleep is often extremely economical.