Stress and aging tend to damage, shrink, or impair brain cells (neurons), particularly in areas of the brain responsible for thinking and regulating emotions. Fortunately, the harmful effects of stress and aging can be minimized and even reversed through healthy eating, exercise, and sleep. what improves the health of the heart, and physical health generally, also improves brain health, mood, and brain function. by increasing blood flow to the brain; flushing toxins from the brain; strengthening and regrowing neurons, the connections between neurons, and supportive tissues; decreasing inflammation and oxidative stress within neurons; strengthening the blood-brain barrier, which prevents toxins and molecules that cause inflammation from entering the brain; and promoting body leanness, which favors brain health. Exercise improves self-esteem and mental health overall. It also improves sleep, increases energy, helps to regulate stress, and promotes leanness. The goal is at least thirty minutes of aerobic exercise (rhythmic, continuous exercise, such as brisk walking, biking, swimming, stair climbing, and jogging) all or most days. Strength (resistance) training and flexibility training confer additional benefits. If time permits, add these to your program. If you can’t, or if adding these appears overwhelming, then be content with aerobic exercise. Any amount of exercise is better than none. Even a ten-minute “energy walk,” a break from sitting at the desk, has been found to increase energy and lift the mood (Thayer 1989). Start exercising gently, and build up very gradually. You are not in a competition with anyone. Exercise should leave you feeling refreshed and energized. It should not hurt or exhaust you beyond a pleasant fatigue. If you can eventually work up to thirty minutes or more of aerobic exercise on most days, great. If not, do what you can to start. Do make a plan for regular exercise.
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