"How to Quiet Your Mind?"

 

BREATHE: We do this all the time, but to use your breathing to find stillness, be more careful and conscious about it. Pay attention to the rhythm. If you take short, quick breaths, try to move toward slower, deeper ones. Put your hand on your belly: You should feel it rise and expand as you draw air in and fall as you let it out. Shoot for about six breaths a minute.

WATCH FISH SWIM: People with home aquariums say they feel calmer, more relaxed, and less stressed when they gaze at their fish, and science backs it up. It isn't just the water, although that alone helps. A study using a tank hundreds of times larger found that the more types of marine life that were added, the happier people got. Heart rates and blood pressures dropped, too.

EXERCISE: Just 5 minutes of aerobic exercise, like a brisk walk, could start to calm your mind. It releases endorphins -- chemicals that make you feel good and can help improve your mood, focus, and sleep. High-intensity interval training (HIIT) can give you a big dose of them in a short time. After warming up, alternate 20- to 30-second bursts of pushing yourself hard (like doing sprints, squats, or fast weightlifting) with equal amounts of rest.

LISTEN TO MUSIC: It literally calms the activity in your brain. Fewer neurons fire in your amygdala (the part of your brain that responds to fear), which may lead to fewer signals sent to other parts of your brain. Music is a good thing to try if you're distracted by pain. Listen closely, not just as background. The more you notice, the less you'll dwell on your other thoughts.

HELP SOMEONE: It lights up parts of your brain that make you feel pleasure and connection. Doing something nice for someone lowers stress and lessens feelings of loneliness. It may even boost your heart health and immune response. Fun fact: When you spend money on other people, your body releases more endorphins (the same chemicals from exercise) than when you spend on yourself.

GO OUTDOORS: Being in and around nature often makes people think more clearly and feel more relaxed and refreshed. Your brain doesn't have to work as hard in a greener environment. In one study, after 20 minutes in a park, children with ADHD were able to concentrate better. Spending time outside can also bring down your heart rate, blood pressure, stress hormones, and even muscle tension.

PROGRESSIVE MUSCLE RELAXATION: Use the connection with your body to soothe your mind. Pick a body part -- foot, leg, mouth, eyes -- and tense it for a few seconds. Then release and relax for 10 seconds or so. Notice how that feels different. Switch to another part and keep going until you've done your whole body. This can also improve sleep and may even ease headaches and stomachaches.

HANG OUT WITH A DOG: Whether it's a member of your family or a therapy dog, a friendly pooch can make you feel less anxious, tense, confused, and restless. When you pet and play with them, it seems to lower levels of stress hormones. One reason could be that your body releases oxytocin, a hormone that plays a role in bonding and trust. (Although not studied as much, cats can calm you, too.)

GUIDED IMAGERY: Think of a favorite spot, real or imagined, that makes you calm and happy: perhaps a beach at sunset, a comfy chair in front of a fireplace, or a stream in the forest. Focus on details. Can you smell pine needles, for example? See bubbles in the water? Hear the gurgle and splashing? There are audio recordings and apps that can help you through this process.

HATHA YOGA: This mix of challenging poses and controlled breathing helps you turn your awareness to being in the present moment instead of judging yourself and others. There's also evidence that a regular practice lessens anxiety and takes the edge off your natural stress response. Plus, it's exercise that builds your strength and flexibility. Go to a class, and you'll get the benefits of socializing with other people, too.

GET CREATIVE: Activities like coloring books, knitting, scrapbooking, and pottery offer an escape for a busy mind. Simple, repetitive actions, especially -- like kneading dough -- can help you redirect your thoughts and tune out the chatter in your head. Let your inner child play! The key is to enjoy the process and not worry so much about the result.

TAKE A BREAK: When you find your mind racing full-speed or spiraling down a rabbit hole, change your focus: stretch, daydream, walk around, get a snack, or chat with a friend. Take at least 5 minutes to recharge and reset. You'll be more centered and clear-headed. If you're going to be working intently, set a timer or use an app to remind you to stop every 90 minutes or so.

DIG IN THE DIRT: It's not just the great outdoors and the exercise at work here. The soil itself has microorganisms that might help you focus and lift your mood. Gardeners are less depressed and anxious, and they feel more connected to their communities.

BIOFEEDBACK: This technique teaches you to control your reactions to stress. Working with a therapist, you're hooked up to a computer that shows your brainwaves. You could track your heart rate, skin temperature, and breathing, too. This lets you see in real time what happens when you're triggered and when you try to counteract it. Over time, you'll figure out how to calm your body's response on your own.

MEDICALLY REVIEWED BY: Stephanie S. Gardner, MD, WebMD on November 04, 2020

SOURCES:

Mindful: "A 5-Minute Breathing Meditation To Cultivate Mindfulness."

Cleveland Clinic: "Exercise: Mind-Body Exercises & Heart Health," "3 Reasons Adult Coloring Can Actually Relax Your Brain."

Seleni: "How can I stop my racing thoughts?"

National Sleep Foundation: "Relaxation Exercises for Falling Asleep."

Psychological Reports: "Benefits, Problems, and Characteristics of Home Aquarium Owners."

Anthrozoös: "Effect of aquariums on electroconvulsive therapy patients."

Marriage & Family Review: "Health, Aquariums, and the Non-Institutionalized Elderly."

BBC: "Aquariums 'deliver significant health benefits.' "

Journal of Environmental Psychology: "Blue space: The importance of water for preference, affect, and restorativeness ratings of natural and built scenes."

WallaceJNichols.org: "The Cognitive Benefits of Being by Water."

Environment and Behavior: "Marine Biota and Psychological Well-Being: A Preliminary Examination of Dose-Response Effects in an Aquarium Setting."

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

Mental Health Foundation: "Physical activity and mental health," "Altruism and wellbeing."

American Council on Exercise: "8 Reasons HIIT Workouts are So Effective."

PLOS ONE: "Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment."

American Journal of Public Health: "The Connection Between Art, Healing, and Public Health: A Review of Current Literature."

The Dana Foundation: "The Amygdala: The Body’s Alarm Circuit."

British Journal of General Practice: "Music: a better alternative than pain?"

Mind: "How could relaxation help me?"

MentalHelp.net: "Socialization And Altruistic Acts As Stress Relief."

Berkeley Wellness: "The Benefits of Giving."

Ecotherapy -- the green agenda for mental health, Mind, 2007.

Peacock, J. The mental health benefits of green exercise activities and green care, Mind week report, February 2007.

Frontiers in Psychology: "The great outdoors? Exploring the mental health benefits of natural environments," "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."

Journal of Attention Disorders: "Children With Attention Deficits Concentrate Better After Walk in the Park."

University of Minnesota, Taking Charge of your Health & Wellbeing: "How Does Nature Impact Our Wellbeing?"

Heart.org: "Spend Time in Nature to Reduce Stress and Anxiety."

AnxietyCanada: "How to do Progressive Muscle Relaxation."

Hormone Health Network: "What is Oxytocin?"

DIVERSEability: "Cats Make Great Therapy Animals."

Anxiety Canada Youth: "Visualizations: Mental Vacations."

Harvard Health Publishing: "Yoga -- Benefits Beyond the Mat," "Yoga for anxiety and depression."

National Center for Complementary and Integrative Health: "Yoga: In Depth," "Relaxation Techniques for Health."

Mayo Clinic: "Depression and anxiety: Exercise eases symptoms."

Harvard Business Review: "Quick and Easy Ways to Quiet Your Mind."

National Wildlife Federation: "It’s in the dirt! Bacteria in soil may make us happier, smarter."

Preventive Medicine Reports: "Gardening is beneficial for health: A meta-analysis."

Journal of Health Psychology: "Gardening promotes neuroendocrine and affective restoration from stress."

Mental Health in Family Medicine: "Biofeedback in medicine: who, when, why and how?"

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. 

"Ways to Stay Healthy in Retirement"

FIND A NEW PURPOSE: When you retire, you don’t just leave a job. You enter a new stage in your life. If you do something you find meaningful, you’ll be happier and healthier. Volunteer at a hospital or library. Take part in projects at your house of worship. Tutor kids who need help in school. Care for animals in a shelter. Help assemble gift boxes for soldiers overseas. Long-term, this can help both your mind and body.

THE RIGHT SURROUNDINGS: Where you live can help set you up for good health. If you want clean air, you have a variety of choices, like Melbourne, FL; Elmira, NY; Pueblo, CO; and Salinas, CA. You can exercise outdoors amid the mountains of Boulder, CO, the seacoast of Portland, ME, or the sunshine of Tucson, AZ. For top-notch medical care, it can be good to live near Cleveland, Boston, Baltimore, Houston, New York City, or Rochester, MN.

MAN OR WOMAN'S BEST FRIEND: A dog gives you unconditional love and more. Just 15 minutes with Fido can lower your blood pressure, heart rate, and stress level. Over time, a faithful companion can help cut your cholesterol, fight depression, and keep you active. Having a cat can also help lower your blood pressure and stress levels.

HEALTHY FOOD: You’re more likely to have problems linked to nutrition, like weight loss or a lack of certain vitamins, as you age. So, a balanced diet of protein, fat, and carbs is more important than ever. Cut down on packaged foods, because they have lots of salt, which can raise your blood pressure. One good option is to eat like people in Greece and its region: lots of fruit, veggies, whole grains, and olive oil.

GET OUT OF THE HOUSE: An active lifestyle can help you be happier, live longer, and lower your chances of some ailments, like dementia. Play cards with friends. Travel with a senior's group. Reconnect with friends from high school or college. If you have a hobby -- like reading, knitting, or gardening -- join a club that focuses on it.

KEEP TABS ON YOUR HEALTH: Regular medical checkups are a must. Your doctor can help you guard against a heart attack or a stroke by watching your blood pressure and cholesterol. Timely shots help protect you from the flu and other illnesses. If you’re a woman, you need tests for breast and cervical cancers; if you’re a man, your doctor can help you decide about a prostate cancer test.

EXERCISE FOR FUN AND FITNESS: Being active not only gives your health a boost, but it also helps you stay independent as you age. Pick something you enjoy so you’ll keep doing it. Aerobic exercise, like walking, swimming, or dancing, can give you more energy and help keep your mind sharp, too. Exercises with weights or bands can build your strength. Yoga keeps you flexible. If exercise is new to you, ease into it, and check with your doctor first.

BEHIND THE WHEEL: With time, changes in your eyesight, physical fitness, and reflexes can affect how well you can drive. Your safety depends on keeping track. Can you see road signs clearly? Are you limber enough to turn around and check traffic behind your car? Does traffic confuse you? Your doctor may be able to help with issues like these. And groups like AARP and AAA offer classes to help you measure and beef up your skills.

BONE HEALTH: If you’re a woman, your bones need a boost. The changes in your hormones after menopause can make them more brittle, a condition called osteoporosis. To fight that, make sure your diet gives you plenty of calcium, the bones’ key building block. Good sources include broccoli, spinach, and low-fat or nonfat milk and yogurt. When you reach 65, have your doctor check your bones with a DEXA test -- a low-dose X-ray.

STIMULATE YOUR MIND: Your brain needs exercise, just like your body. Read, do puzzles, play a musical instrument, or pick up an old hobby. Take a class in a subject you’re curious about, like cooking or computers. Using your creative side, through things like painting and gardening, can help your brain stay healthy, too. For example, an acting course may boost your memory and your problem-solving skills.

GET YOUR 40 WINKS: It may get harder for you to sleep through the night as you get older. You might need to pee or to shift in bed so a joint stops aching. But you can take steps to help. Stop drinking liquids 2 hours before bed. Don’t have any caffeine within 8 hours of bedtime. Make your bedroom as dark as possible. During the day, limit naps to 10 or 20 minutes. To help with aches, ask your doctor if you should take a painkiller when you turn in.

SAFETY AROUND THE HOUSE: Household accidents become more dangerous as you age. Get nonslip mats for your bathroom floor and tub. Fix frayed rugs or carpets. Be sure there’s plenty of light. Fasten down loose cords. If your home has stairs, put handrails on both sides and put anti-skid strips on the steps.

INTIMACY: Physical changes can make sex fade from your life. But you can get the sizzle back. First, each of you should talk about your feelings and concerns. Reassure your partner that you’re still attracted to them. Hand-holding and massages are good ways to reconnect. If there’s a physical problem, like erectile trouble, see your doctor.

MANAGE YOUR TIME WELL: One of the main joys of retirement is having time on your hands. You can do what you want, when you want. Researchers have found that retirees are happiest when they plan how to spend their time and make the most of it. If you manage it well, that can pay off even if you don’t have lots of time to spare. And it can keep you from being bored.

IS 'WORK' A 4-LETTER WORD? Working after you retire can keep your memory and brainpower in shape, not to mention your pocketbook. If you enjoyed your old job, do a scaled-down version of it. That’s an option for professions ranging from bookkeeping to home health to home repair. Or this could be your chance to try that job you always wondered about. Second careers are sometimes the most rewarding.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on August 12, 2020

SOURCES:

American Psychological Association: “Thinking About Retirement? Time to Think About Your Psychological Portfolio.”

National Institute on Aging: “Participating in Activities You Enjoy.”

American Lung Association: “Cleanest Cities.”

AARP: “Where to Retire if You Love the Outdoors,” “AARP Smart Drive Course Locator,” “How to Resurrect Your Sex Life,” “Part-Time Jobs for Retirees.”

U.S. News & World Report: “Best Hospitals.”

Aging in Place: “Getting a Pet Can Improve Aging in Place.”

Harvard Health Publishing: “Why having a pet is good for your health,” “Is retirement good for health or bad for it?”

Cleveland Clinic: “Aging: Nutrition, Exercise, & Safety,” “5 Tips for Women to Stay Fit After 50,” “Best Ways to Protect Your Mind Against Dementia.”

National Institute on Aging: “Participating in Activities You Enjoy.”

Agency for Healthcare Research and Quality: “Women: Stay Healthy at 50+,” “Men: Stay Healthy at 50+.”

Psychological Science in the Public Interest: “Enrichment Effects on Adult Cognitive Development.”

National Highway Traffic Safety Administration: “Driving Safely While Aging Gracefully.”

SeniorDriving.AAA.com: “Driver Improvement Courses for Seniors.”

Mayo Clinic: “8 ways to improve sleep quality as you age.”

The Lifetime Home: “Stairs.”

Springer Select: “Better management of free time ensures happier retirement.”

Applied Research in Quality of Life: “Free Time Management Makes Better Retirement: A Study of Retirees’ Quality of Life in Taiwan.”

Michigan Today: “To retire or not to retire?”

Knowledge@Wharton: “The Retirement Problem: What Will You Do With All That Time?”

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.  

“Keep Your Mind Young and Sharp”

 

GIVE YOUR LIFE A SOUNDTRACK: Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

MAKE TIME TO MAKE FRIENDS: Getting to know new people boosts your brain’s “executive function” as much as doing a crossword puzzle. This set of mental skills includes your short-term memory, power to tune out distractions, and ability to stay focused. How does a friendly 10-minute chat help? Listening to someone else’s point of view and trying to put yourself in their shoes pushes your brain to think in new ways.

LAUGH IT OFF: Stress can make your brain release a hormone called cortisol, which makes it hard to think clearly. Over time, high levels of stress can cause trouble with your learning and memory. A fun way to protect your brain is to have a good laugh. It can lower cortisol levels and help keep your brain healthy.

GET OUTSIDE: Nature has a calming effect and can ease stress -- even if you’re just looking out a window. When you spend time outdoors, you give your brain a rest from the constant flow of data and stimulus it gets throughout the day. This lets it reboot its ability to focus, so you may feel more creative and better able to solve problems.

DITCH YOUR ROUTINE: There’s nothing wrong with eating the same breakfast every day or driving the same route to work. Humans are creatures of habit. But it’s good for your brain to try to mix things up. Even once a week can help. A change in routine boosts your brain’s ability to learn new info and hold onto it. Try out a new recipe or explore a different part of your city.

BECOME A STUDENT AGAIN: When you learn a new skill or subject, your brain makes new pathways between its many cells. You might try your hand at creative writing or a new hobby that interests you, like quilting or playing the guitar. If it seems hard at first, don’t give up. The tougher it is for you to get the hang of it, the better for your brain.

FOCUS ON ONE THING AT A TIME: Just because you can text, watch TV, and check your social media feed at the same time doesn’t mean it’s good for you. When your brain is hit with several streams of info at once, it has to sift through it all. This makes it harder for you to focus, manage your memory, and switch from one thing to another. Go easy on your brain and give one thing your full attention at a time.

MEDITATE: Whether you say a mantra or just focus on breathing, meditation can help with high blood pressure or high cholesterol. (Both can raise your chances of Alzheimer’s.) Studies show it also can boost your focus, memory, and ability to choose words, and it can make it easier to switch from one thought to another. The reasons for this aren’t clear, but one theory is that meditation gives your brain a break from concrete words and thoughts.

BREAK A SWEAT: Working out is as good for your brain as it is for your body. Exercise keeps your reasoning and thinking skills sharp because it ramps up the blood flow to your brain, along with certain chemicals that help protect it. Try to get moving every other day for at least 30 minutes.

GIVE IT A REST: If you don’t get enough sleep, even a simple task can take more mental effort than it would otherwise. You’ll also find it much harder to focus, and you may notice gaps in your short-term memory. To stay fresh, aim for 7 to 9 hours of sleep each night.

WATCH WHAT YOU EAT: The more calories you take in, the higher your chances of memory loss may be. The reason isn’t clear-cut, but a greater BMI (body mass index) at middle age is linked to poor brain health later in life. Small changes, like switching from whole milk to skim, will help you cut down on calories. Your doctor or a dietitian can help you with a plan that’s right for you.

FEED YOUR BRAIN: Certain foods work hard to protect your brain. These include fruits, veggies, legumes, fish, and “good” fats like the ones in canola and olive oils. A daily cup of tea or coffee also can help your brain wake up. But watch the processed foods--which can wreak havoc on your blood sugar.

STOP SMOKING: Many chemicals in cigarettes are toxic to your brain, so you might not be surprised to learn that smoking’s linked to mental decline and dementia. And the same goes for secondhand smoke. Talk to others in your family about quitting, too. You’ll all stay healthier if your house and car are smoke-free.

TAKE CARE OF YOUR HEART: If your heart’s in poor health, you’re more likely to have learning and memory problems. Being overweight and not getting enough exercise can make your blood vessels narrow. This limits the amount of blood that flows to your brain, and your arteries may start to harden. High blood pressure is the biggest sign that your brain’s health is at risk. If yours is high, talk with your doctor about how to control it.

GET HELP FOR YOUR MENTAL HEALTH: If you’re depressed, you may be more likely to have a mental decline. In addition to feelings of helplessness and losing interest in things you love, depression also can put you in a “brain fog.” Thinking, staying focused, and making decisions can be much harder. If you have some of these signs, talk to your doctor about what you can do to treat them.

REVIEWED BY: Carol DerSarkissian, MD, WebMD on October 13, 2019

ARTWORK CREDIT: www.cartoonday.com

SOURCES:

Harvard Health Publications: “Mental strain helps maintain a healthy brain,” “Back to school: Learning a new skill can slow cognitive aging,” “Overeating may reduce brain function.”

Stanford University: “Media multitaskers pay mental price, Stanford study shows.”

Frontiers in Behavioral Neuroscience: “Effect of Meditation on Cognitive Functions in Context of Aging and Neurodegenerative Disease.”

UC Berkeley Greater Good Science Center: “How Nature Can Make You Kinder, Happier and More Creative.”

University of Michigan: “Friends with Cognitive Benefits: Mental Function Improves After Socializing.”

International Psychogeriatric Association: “Recent Advances -- Smoking and Cognitive Functioning: The Dilemma.”

Johns Hopkins Medicine: “Keep Your Brain Young with Music.”

Mayo Clinic: “Alzheimer’s disease: Can exercise prevent memory loss?” “How risky is secondhand smoke?” “Overeating May Double the Risk of Memory Loss.”

Alzheimer’s Association: “10 Ways to Love Your Brain.”

American Sleep Association: “Sleep Deprivation -- Symptoms, Causes, Dangers and Treatment.”

National Sleep Foundation: “How Much Sleep Do We Really Need?”

American Psychiatric Association: “7 Tips to Help with Cognitive

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.  

“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 23, 2019

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."

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