Cardio Exercise: Good for More Than Your Heart

                         

HEART HEALTH IS JUST THE START: You probably already know that cardio, or "aerobic," exercise -- the kind that gets your heart pumping -- is good for your ticker. It lowers your resting pulse and strengthens your heart muscle. That's why, as you slowly lengthen your cardio workouts, you're able to go for longer time and distance. But your heart isn't the only part of your body that benefits.

LOWER YOUR BLOOD SUGAR: Cardio exercise helps lower blood sugar (glucose) levels and improve insulin resistance if you have diabetes. Resistance training, like weightlifting, is also good. A combination of the two seems to help the most. Talk to your doctor before you start a new fitness routine if you have diabetes, especially if you take insulin or other meds.

IMPROVE YOUR MOOD: Aerobic exercise like running can help ease depression and anxiety well enough that your doctor or therapist may suggest it as a treatment. Part of the reason might be that it seems to enlarge your hippocampus -- an area of your brain that manages emotion -- and slow the breakdown of brain cells. Stick with it on a regular basis for several months to get the most benefit.

GET A BETTER NIGHT'S SLEEP: Cardio may be good for your shut-eye. Scientists know that it can help you keep an even mood, wind down at bedtime, and set up a healthy sleep-wake cycle (circadian rhythm). The exact brain effects aren't always clear, but people who exercise more tend to get more of the deep "slow wave" sleep that helps renew the brain and body. But try not to exercise too close to bedtime, which disrupts sleep for some people.

THINK BETTER: People who do more aerobic exercise may be better at "executive function" -- the ability to organize information, interpret it, and act on it. Just a single workout session can increase blood flow to the part of your brain called the prefrontal cortex, which helps control your executive function. Over the long term, exercise seems to help brain cells in your prefrontal cortex connect more easily.

REMEMBER BETTER: People who move around more are less likely to get Alzheimer's disease and other forms of dementia. That's in part because exercise helps prevent things that can raise your chances of getting dementia, such as obesity, diabetes, high blood pressure, and depression.

LEARN BETTER: Neuroplasticity is the ability of your brain to change when you learn and do new things. Younger brains are generally better at this than older ones, but you can help preserve your neuroplasticity with cardio exercise, along with resistance training. 

HELP EASE ARTHRITIS PAIN: As you age, your knees and other joints can get osteoarthritis. The movement of aerobic exercise, like jogging or biking, is one of the most effective ways to ease pain and inflammation. And whether you walk, swim, or row a boat, your heart gets fitter, which makes it easier to stay active. When you combine physical activity with a healthy diet, you can drop extra pounds, which takes pressure off your knees.

BREATHE BETTER: Even if you have a lung condition, regular cardio exercise can help improve your breathing. If the gym's not your thing, a walk, jog, or a regular tennis game can do the trick. Just make sure to talk to your doctor about your exercise plan if you already have breathing problems.

HELP FIGHT GERMS: Regular aerobic exercise appears to help your body fight illness caused by viruses and bacteria. That's partly because it helps blood get around your body better, which means germ-fighting substances get where they need to go. Scientists continue to study exactly how exercise helps boost the immune system -- your body's defense against germs.

IMPROVE YOUR CHOLESTEROL: Exercise seems to raise your HDL "good" cholesterol. It can also lower your LDL "bad" cholesterol, though you may need to make your workout more intense to get the full effect. Unhealthy cholesterol numbers make you more likely to build up plaque in your arteries that can lead to a heart attack or stroke. Talk to your doctor about starting a fitness routine if you're already ill or you haven't exercised in a while.

HOW MUCH EXERCISE IS RIGHT? Standard recommendations call for 30 minutes of moderate exercise on most days of the week. That's a great place to start. But upping that to 300 minutes a week or higher can add even more benefits. The length of each session matters, too. Some of the best brain benefits come in exercise periods that last a bit longer: 45 to 60 minutes.

REVIEWED BY: Tyler Wheeler, MD on October 28, 2021

SOURCES:

American Association of Neurological Surgeons: "Cerebrovascular Disease."

Brain, Behavior, and Immunity: "The association between aerobic fitness and executive function is mediated by prefrontal cortex volume."

American Diabetes Association: "Blood Sugar and Exercise."

Anxiety and Depression Association of America: "Exercise for Stress and Anxiety."

Arthritis Foundation: "Benefits of Exercise for Osteoarthritis," "Exercising With Osteoarthritis."

Brain Plasticity: "Exercise Improves Vascular Function, but does this Translate to the Brain?"

Breathe: "Your lungs and exercise."

British Journal of Sports Medicine: "Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis."

Cleveland Clinic: "Aerobic Exercise."

Consumer Reports: "How to Exercise for Brain Health."

Current Pain and Headache Reports: "Effects of Exercise and Physical Activity on Knee Osteoarthritis."

Frontiers in Aging Neuroscience: "A Life-Long Approach to Physical Activity for Brain Health."

Frontiers in Immunology: "Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan."

Frontiers in Human Neuroscience: "Aerobic fitness is associated with greater white matter integrity in children."

Frontiers in Neurology: "Exercise Effects on Sleep Physiology."

Frontiers in Psychology: "Neuroplasticity and Clinical Practice: Building Brain Power for Health," "Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits."

Harvard Health Publishing: "How to boost your immune system," "The importance of exercise when you have diabetes," "Regular exercise changes the brain to improve memory, thinking skills."

Johns Hopkins Medicine: "Exercising for Better Sleep," "Electroencephalogram (EEG)."

Joslin Diabetes Center: "Why Do Blood Glucose Levels Sometimes Go Up after Physical Activity?"

Journal of Anatomy: "Exercise and osteoarthritis."

Journal of Neuropsychiatry and Clinical Neurosciences: "Systematic Review of Neuroimaging Correlates of Executive Functioning: Converging Evidence From Different Clinical Populations."

Mayo Clinic: "Aerobic exercise: Top 10 reasons to get physical," "Diabetes and exercise: When to monitor your blood sugar," "EEG (electroencephalogram)."

National Sleep Foundation: "A good workout can help you get great shut-eye."

Neurosensory Disorders in Mild Traumatic Brain Injury: "Cognitive Rehabilitation for Mild Traumatic Brain Injury (mTBI)."

Open Access Journal of Sports Medicine: "Exercise training improves fasting glucose control."

Rush University Medical Center: "5 Tips for Preventing Knee Pain."

Sports Medicine: "Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations."

UCSF Memory and Aging Center: "Executive Functions."

University of Denver (Krista Klabo, MS Karin Dittrick-Nathan, PhD): "Executive Functions."

U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans."

U.S. National Library of Medicine: "BDNF gene."

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Getting Fit While You’re Overweight"

 

FITNESS: MORE THAN A NUMBER ON A SCALE: When it comes to overall health, your fitness level may matter more than the number on the scale. Being overweight sets you up for health problems like heart disease and diabetes. But focusing on weight loss alone tends to cause an up-and-down weight cycle that can be dangerous for your health. Researchers are finding that even if you don’t lose weight, exercise has important benefits. And if you also happen to lose some weight, great!

BENEFITS OF EXERCISE: Physical activity lowers your blood pressure, cholesterol, and blood sugar levels. It helps keep your bones strong, boosts your brain power, gives you energy, and helps you sleep better. It lowers your chances of heart disease, stroke, type 2 diabetes, dementia, and some kinds of cancers. Besides all this, exercise can reduce stress, boost your mood, and make you feel better about yourself.

WHERE DO YOU START? The last thing you want to do is hurt yourself right out of the gate. Tell your doctor you want to start a fitness program. Ask if you need to take any precautions. They can suggest some workouts that are right for your health and fitness level. For example, you should probably stay away from high-impact exercise like jogging at first. The main thing is to just get moving -- any amount of activity is better than none.

GO SLOW AT FIRST: Start with small steps you can build on. Park at the far end of the parking lot or take the stairs. Try 10-15 minutes of physical activity every other day and see how you feel. Be sure to rest when you need to and listen to your body. Gradually work up to 30 minutes to an hour of moderate exercise, 5 days a week, plus two sessions of resistance or strength training. This is the amount of exercise that experts recommend for adults.

CHECK WITH AN EXPERT: Everyone needs to use good form when they exercise. But it’s even more important when you’re overweight. Extra weight can throw off your center of gravity and change the way you hold your body. It also puts extra stress on your joints. Book an appointment or two with a trainer or physical therapist who knows about weight issues. They can show you the right posture and help you build up your balance so you can exercise safely.

EXERCISE OPTIONS: The best exercise is something you enjoy and will stick with. Try different things that interest you and see what you like. Remember that a well-rounded program includes both cardio and strength training. Check out the options at your local gym or community center. If you find a class or teacher you like, become a “regular.”  If you’re uncomfortable working out in front of other people, there are lots of DVDs and online programs to try.

START WITH CARDIO: This is exercise that gets your heart pumping. Walking is one of the easiest kinds. You can do it just about anywhere and anytime, and all you need are comfortable clothes and a good pair of walking shoes. If you have sore joints, try biking, either stationary or outdoors. It puts less stress on your hips, knees, and ankles. So does exercising underwater. See if there’s a pool near you where you can try aqua jogging or water aerobics.

ADD STRENGTH TRAINING: Working out with weights or other resistance equipment makes your muscles stronger, and that makes everyday tasks easier. The weight machines at the gym control the way you move and help keep you in the right form. But make sure they’re comfortable and can support you. If you’re not sure how to use the equipment, ask a trainer for help. You can also use free weights, kettlebells, or resistance bands at the gym or at home. 

INCLUDE FLEXIBILITY AND BALANCE: Exercises like yoga, Pilates, and tai chi help build muscle mass too. But they also keep you flexible and build your balance, which can protect you from falls and injuries. And they make it easier to do everyday things like bending over and reaching for things. Balance and flexibility are especially important as you get older.

USE A CHAIR IF YOU NEED IT: If it’s hard for you to walk or stand for long periods of time, start your fitness program with exercises you can do sitting down. Remember, any amount of activity is better than none. You can get cardio with chair aerobics or a portable pedal device. Weight or resistance training and stretching are easy to do while seated.

PLAN FOR SUCCESS: It may take a while, but if you stick with it, fitness can become a lifelong healthy habit. You may have an easier time staying motivated if you make a plan and track your progress. Set specific, achievable goals you can celebrate, like adding a quarter mile to your walk or 10 minutes to your bike ride every week. A fitness tracker, diary, or app can help keep you accountable. So can working out with a friend or in a group.

HEAD OFF SETBACKS: It’s easy to overdo it when you’re starting a fitness program. Take a couple of days off if you’re really sore. But if you think you’re hurt, see your doctor. Your body will fight to keep the status quo, so don’t be surprised if you feel extra hungry or tired at first. Be sure to fuel yourself with healthy foods.

TAKE THE LONG VIEW: A fitness routine is like any habit: It takes time to make it part of your life. Know that there will be days that you won’t feel like working out. Fight boredom by switching up your routine. And if you miss a day or two, don’t stress. Just get back to it as soon as you can. Your goal is to stay active for life.

REVIEWED BY: Sabrina Felson, MD, WebMD, on March 20, 2022

SOURCES:

Current Sports Medicine Reports: “Effects of Physical Activity, Exercise, and Fitness on Obesity-Related Morbidity and Mortality.”

iScience: “Obesity treatment: Weight loss versus increasing fitness and physical activity for reducing health risks.”

American Heart Association: “American Heart Association Recommendations for Physical Activity in Adults and Kids.”

Tufts Medical Center: “Exercise: If You’re Overweight.”

Health.gov: “Physical Activity Guidelines for Americans.”

Obesity Medicine Association: “Obesity and Exercise.”

American Academy of Family Physicians: “Helping Patients Set Fitness Goals.”

American Council on Exercise: “Exercises for Obese Clients: Training Progressions to Try.”

American Physical Therapy Association: “Physical Therapy Guide to Obesity.”

HelpGuide.org: “How to Exercise with Limited Mobility.”

University of Delaware: “Free Weights vs. Machines: How Should You Choose?”

University of Minnesota: “Add Flexibility and Balance Exercises.”

Northwestern Medicine: “How Your Body Fights Weight Loss.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.