Cardio for Life: How Aerobic Exercise Strengthens More Than Just Your Heart

Most of us know that cardio is good for heart health—but the benefits don’t stop there. Research from the past five years continues to show that aerobic exercise is one of the most powerful tools we have to protect our physical and mental health as we age. From sharper thinking to better sleep and lower disease risk, here’s how cardio supports your whole body—and how to get started.

Brain Health & Dementia Prevention

Regular aerobic activity—like brisk walking, cycling, or swimming—has been linked to improved memory, focus, and even protection against dementia. A 2023 study found that people aged 45–65 who met WHO activity guidelines had less beta-amyloid buildup (a marker of Alzheimer’s) and healthier brain structure in areas related to memory (Valle-González et al., 2023).

Mood, Anxiety & Mental Health

Feeling stressed or down? Cardio may be just what your brain needs. A large 2023 analysis published in BMJ found that physical activity was highly effective at reducing symptoms of depression and anxiety—often as effective as medication or therapy (Singh et al., 2023). Even just 10–30 minutes of movement can deliver noticeable improvements in mood.

Blood Sugar & Type 2 Diabetes

Cardio also plays a key role in preventing and managing diabetes. It helps regulate blood sugar, improves insulin sensitivity, and reduces inflammation. A 2022 consensus report in Diabetes Care emphasized that aerobic activity significantly lowers A1C and cardiovascular risk in people with type 2 diabetes (Colberg et., 2022).

Better Sleep

Struggling to fall or stay asleep? Moderate aerobic exercise can help you drift off faster, sleep more deeply, and wake up more refreshed. It also reduces the severity of sleep apnea and insomnia symptoms. Just be sure to avoid high-intensity workouts close to bedtime.

Immunity & Longevity

Regular cardio may also give your immune system a leg up. Research shows it boosts the circulation of white blood cells, reduces systemic inflammation, and lowers the risk of stroke, cancer, osteoporosis, and early death (WHO, 2022). It’s one of the most effective long-term disease prevention tools out there.

How to Get Started

The great news? You don’t have to spend hours in the gym. Just 10–30 minutes of moderate movement a day—like brisk walking, dancing in your kitchen, or doing laps in a pool—can lead to real benefits. Start where you are and build up slowly. Your body (and brain) will thank you.

Want help building a cardio habit? Join our 10-Minute May Cardio Challenge or check out the Urban Life Walking Club. Let’s move toward better health—together!

Chrissy Carmody is a NBH-WC Certified Health and Wellness Coach with a Master’s Degree in Public Health, and has earned her Plant Based Nutrition Certificate through the T Colin Campbell Center for Nutrition Studies. To connect with Chrissy, email her at chrissy.carmody@gmail.com

References:

Singh B et al. (2023). BMJ, 380:e075847.

Valle-González L et al. (2023). Journal of Alzheimer's Disease, 95(3), 975–987.

Colberg SR et al. (2022). Diabetes Care, 45(4), 870–884.

World Health Organization. (2022). Physical activity fact sheet.