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.  

“Sneak Exercise Into Your Work Day”

 

STRETCH: It helps your blood flow through your body, increases your range of motion, and may help prevent an injury. And you can do it anywhere, even at your desk during the workday. But keep it gentle. Don’t push to the point of serious pain, and never “bounce” into a stretch.

1-MILE RULE: If you live close to town, think of all the places you drive within a mile of your home. In the time it takes to load up the car, drive, find -- and possibly pay for -- parking, you could probably have walked there. In heavy traffic, a walk even might get you there faster. 

TENSE YOUR MUSCLES: No time for the gym? No problem. You can do this almost anywhere and in very little time. A typical example: Tighten your stomach muscles for 3 to 10 seconds. Repeat 4 times. Your co-workers won’t even know you’re working out. These exercises may lower your blood pressure as well.  

GET A JOGGING STROLLER: Don’t feel trapped in the house with the kid. Take them with you! A stroller can make your jog an adventure for everyone. So, strap in the munchkin, bring some emergency supplies, and get out into the world. 

HAVE LEASH, WILL WALK: Fido isn’t the only one who needs his daily walk, but the fact that he does can get you moving. Owning a dog makes you more likely to be physically active. The guilt of that unused gym membership is nothing compared to the look he gives you when he wants a walk. So, grab a leash, and maybe a Frisbee, and save that gym membership money for doggie treats.

WALKING MEETINGS: Need 30 minutes to catch up with a co-worker? Do it on foot and kill two birds with one stone. Not only will you get some exercise, but you may also do your job better.

TAKE THE STAIRS: In 1 minute, a 150-pound person burns 10 calories walking up stairs, compared with 1.5 calories taking the elevator. If you’re headed to the 35th floor, you don’t have to tromp all the way up (unless you just want to). Take the elevator to the 30th floor and walk up the last five. And take the stairs one at a time. It actually burns more calories than taking them two at a time.

PARK FARTHER AWAY: Whether you’re at the grocery store, the office, or the post office, park at the back of the lot. You’re less likely to get in a fender bender, and you’ll get closer to your exercise quota for the week.

SPRINT: Just three 20-second sprints, with a 2-minute break in between, may be as good for you as 50 minutes of moderate jogging. You could do that on your lunch break -- and still have time for lunch. Just make sure to warm up first. And ask your doctor if you’re not sure if you’re healthy enough for vigorous exercise.

USE PUBLIC TRANSPORTATION: In one city, the average commuter added about 15 minutes of physical activity per day -- mostly walking to and from buses and trains -- when they took public transportation. That’s 105 minutes of the recommended 150 minutes of moderate aerobic activity recommended per week. Plus, you’ll save on gas.

TAKE THE LONG WAY HOME: It’s trash day -- you’re going to have to put your coat and shoes on anyway. Why not take a stroll around the block while you’re at it? If the weather’s fine and you’ve got the time, give it a shot whenever you have to be out on foot.

BIKE TO WORK: Local message boards or a bike commuter group can help you find the safest route. There’s lots of help out there. Many companies even have somewhere for you to clean up after your ride.

POWER CHORES: As the person you live with will tell you, you have any number of chances to be active around the house and yard. Scrub the tub a little harder than usual. It can get your heart rate up. Does the car need a detail? Do it yourself: You’ll save some money and get a workout at the same time.

WALK-MAIL: Need to send a message to a co-worker across the office? Don’t email it, walk it over. It’s a chance to bond with colleagues, and it gets you out of your seat and on your feet for a bit. Do that a few times a day and you’ll be surprised how many steps you can get in.

STAY OFF THE COUCH: Don’t settle in with a bowl of ice cream to watch TV. Put the remote across the room so you have to get up to change the channel. Ride an exercise bike or run in place while you watch TV, do pushups during commercial breaks, or just tidy up around the living room. You’ll burn calories and be more likely to stay out of the fridge.

REVIEWED BY: Tyler Wheeler, MD, WebMD, on November 23, 2020

SOURCES:

CDC: “Five Minutes or Less for Health Weekly Tip: Be Active,” “Change Happens One Step at A Time.”

European Journal of Epidemiology: “Commuting physical activity is favourably associated with biological risk factors for cardiovascular disease.”

Harvard Business Review: “How to Do Walking Meetings Right.”

Journal of Public Health Policy: “Bicycling for Transportation and Health: The Role of Infrastructure.”

LiveScience: “Fit in 60 Seconds? 1-Minute Workout May Be Good Enough.”

Mayo Clinic: “Fitting in fitness: Finding time for physical activity,” “How much should the average adult exercise every day?” “Stretching essentials.”

Michigan State University: “Dog Walkers More Likely to Reach Exercise Benchmarks.”

MoveItMonday: “5 Ways to Add More Steps to Your Day.”

National Institutes of Health: “The Energy Expenditure of Stair Climbing One Step and Two Steps at a Time: Estimations from Measures of Heart Rate,” “Walking and Cycling to Health: A Comparative Analysis of City, State, and International Data,” “Walking, cycling, and obesity rates in Europe, North America, and Australia,” “Opportunities Abound for Moving Around,” “Dog ownership and physical activity: a review of the evidence,” “Physiologic responses to running with a jogging stroller,” “Evidence for the role of isometric exercise training in reducing blood pressure: potential mechanisms and future directions.”

National Strength and Conditioning Association: “The Often Forgotten Exercises: Isometric Training.”

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.  

“The Truth About Exercising and Aging”

 

CAN THE EXCUSES: Just Get Moving! You can come up with a million reasons for not being physically active. Some might even be valid. But know this: Stillness is bad. Roughly 3.2 million people die each year because of physical inactivity. Regular exercise, especially among older adults, is critical to good health. 

I’M JUST TOO OLD: Exercise is good for just about everyone, including older adults. Even moderate amounts of physical activity can have a big impact. Talk with your doctor first, of course. If you’ve been inactive, take it easy as you get started, say, 5-10 minutes of moderate activity each day. 

I JUST NEED TO TAKE IT EASY: It’s not your age that has you feeling the need to rest -- it’s that you’re not moving. Even older adults with serious health problems -- heart disease, diabetes, arthritis, and others -- can live better lives by getting up and moving. 

I DON’T THINK MY HEART CAN TAKE IT: The more you do to stay active as you age, the lower your chances are for things like heart attack and stroke. Your doctor can tell you what type of exercises are best, and for how long you should do them. You’ll probably shoot for 150 minutes of moderate aerobic activity a week, like a brisk walk or an easy bike ride. Mowing the lawn or a heavy cleaning session counts, too. And you don’t have to do them in 30-minute chunks. 

I DON’T MOVE LIKE I USED TO: Exercises that promote flexibility are in a group of four cornerstone movements (along with those that improve endurance, strength, and balance) that you should probably work on. That stiffness can be alleviated with, for example, stretching exercises that target hips, legs, shoulders, your neck, your back … anywhere. Yoga can help, too. Take it easy, though, and don’t stretch so far that it hurts. 

I’M AFRAID OF HURTING MYSELF: To be safe, check with your doctor first, especially if you’ve been inactive or have health problems. Your doctor knows what you need and what you can do. Experts say those just starting out should begin slowly with low-intensity exercises. Drink plenty of water, listen to your body, warm up before your workout, and cool down after it. 

I AM WHAT I AM: A recent study suggests that certain exercises -- like riding a stationary bicycle -- actually slow cell decline that can happen as you age. In other words, it’s never too late to reap the benefits of exercise. No matter how old you are, how inactive, or how out of shape you have been for however long, exercise can be provide lots of help for lots of things. 

I DON’T LIKE EXERCISE: Being physically active doesn’t necessarily mean pushing around big weights at the gym or going for a 10-mile run. Do things that you enjoy and that will keep you at it. You could work in the yard, walk with friends, work in the garden (lifting and bending are great for flexibility and strength), or take a bike ride. Mix things up every so often, too, so you don’t get bored. 

I DON’T HAVE AN EXERCISE BUDDY: Having a partner or getting into a group helps. Studies show that supervision and support can help you stay focused and feel good about what you’re doing. Buddies can really help if you’ve been inactive for a while and you’re cranking things back up. Some people do prefer to go solo. If you’re not one, find a group in your community. You can find one online, or your doctor can help you. 

I DON’T HAVE THE TIME: A full schedule -- because of babysitting the grandkids, other family obligations, housework, etc. -- often is cited as a reason to skip exercise. When you think about all the benefits of regular physical activity, and the minimum time required (150 minutes a week of moderate aerobic activity), the answer is clear: If you want to stay healthy, you can find the time. 

MY HEART’S FINE: It’s not just about your heart. Regular exercise also helps your lungs, muscles, and your entire circulatory system. It’s about benefits that can include lower blood pressure, better bone and joint health, and less chance of things like colon cancer and diabetes. 

I DON’T WANT TO FALL: Falling can be a problem for older adults. But with regular physical activity, including exercises that promote proper balance -- exercises that you can do almost anytime, anywhere -- you can help prevent the falls that hurt so many older adults. Your doctor can point you in the right direction. 

I WORRY MORE ABOUT MY BRAIN: Exercise is great for your brain. Experts say not only can exercise help you stave off mental health issues like depression and anxiety, it can also help you stay on task and be better able to move from one to-do item to the next. Healthy body, healthy mind. 

REVIEWED BY: Carol DerSarkissian, MD, WebMD on January 20, 2021 

SOURCES:

World Health Organization: “Physical Inactivity: A Global Public Health Problem.”

CDC: “Physical Activity and Health: A Report of the Surgeon General.”

National Institute on Aging: “How Exercise Can Help You.”

National Institute on Aging: “Exercising with Chronic Conditions: Heart Disease, Diabetes, Arthritis, and Osteoporosis.”

Postgraduate Medical Journal: “Physical activity is medicine for older adults.”

American College of Cardiology: “Regular Exercise Prevents Heart Disease in Elderly Adults.”

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

National Institute on Aging: “Overcoming Barriers to Exercise: No More Excuses.”

National Institute on Aging: “Exercise and Physical Activity: Getting Fit for Life.”

National Institute on Aging: “Flexibility.”

National Institute on Aging: “Yoga and Older Adults.”

National Institute on Aging: “How to Stay Safe During Exercise and Physical Activity.”

Cell Metabolism: “Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans.”

The New York Times: “The Best Exercise for Aging Muscles.”

Frontiers in Endocrinology (Lausanne): “Aging Hallmarks: The Benefits of Physical Exercise.”

National Institute on Aging: “Activities for All Seasons: Fun Ideas for Being Active All Year.”

The Journal of the American Osteopathic Association: “Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students.”

BMC Geriatrics: “Regular group exercise contributes to balanced health in older adults in Japan: a qualitative study.”

Journal of Physical Activity & Health: “Predicting adherence of adults to a 12-month exercise intervention.”

Gerontology & Geriatric Medicine: “Barriers, Motivations, and Preferences for Physical Activity Among Female African American Older Adults.”

U.S. Department of Health & Human Services: “Physical Activity Guidelines for Americans (second edition).”

National Institute on Aging: “Balance.”

U.S. Department of Health & Human Services: “Older Adult Health Facts.”

National Institute on Aging: “Feel Down? Get Up! Emotional Benefits of Exercise.”

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.