MAP Training My Brain™ is a brain fitness program developed by neuroscientist Dr. Tracey Shors. It was designed to maximize brain health by exercising the brain and body at the same time. MAP Training begins with 20 minutes of silent sitting meditation followed by 10 minutes of slow walking meditation and ending with 30 minutes of aerobic exercise with heart beats greater than 60% of the maximum rate. It does not matter how you get your heart rate up, you just need to do it. The order of activities is important and easily remembered as SIT, WALK, SWEAT.
People who do it for just 8 weeks (twice a week) experience increases in brain and body health, including decreases in depression, anxiety and fewer ruminations about the past. Also, the combination is better for trauma than either meditation or exercise alone.