The change I made in 2023 that I will do the rest of my life.
Cardiovascular exercise improves brain function, heart health, and lifespan, and reduces risk of depression, diabetes, and cancer.
You probably knew that on the surface, but you may not have reflected on the practical impact of those effects. I didn’t for a long time. I used to think lifting weights was sufficient to cover my bases, and I was wrong. If you want to do everything in your power to protect your heart and brain - and live a long life - prioritizing cardio is a must.
Here are 10 reasons why I’ll never neglect cardio again.
First, cardiovascular exercise is miraculous for your brain health.
No drug on the market can compete with the brain boosting benefits of cardio.
It improves blood flow to the brain and increases BDNF, a molecule that is crucial for survival and growth of brain cells. In the short term, it improves focus, processing speed, and memory. In the long term, it reduces risk of cognitive diseases such as Alzheimers’s by up to 28%.
Why this matters - The quality of your life begins and ends with the health of your brain.
Second, cardiovascular exercise protects your heart.
Heart disease is by far the most common cause of death worldwide and it killed about 695,000 people in the U.S. in 2021.
The top way to prevent it is with cardio. If you haven’t been on your game, it’s not too late. One study found that 2 years of cardiovascular exercise can reverse 20 years of heart aging.
Why this matters - Cardiovascular is the #1 cause of death and cardio is the #1 way to prevent it (this means cardio is the most impactful thing you can do to reduce your risk of death).
Third, cardiovascular exercise reduces the risk of cancer and kills circulating tumor cells.
Consistent cardiovascular exercise has been linked to a reduced risk of cancer-related mortality.
Recent research highlights the ability of cardio to disrupt the spread of cancer by killing circulating tumor cells. This dual benefit not only fortifies the body against the development of cancer but also intervenes in its metastatic potential. Plus, among cancer survivors, frequent cardio reduces risk of recurrence and death.
Why this matters - Consistent cardiovascular exercise is a proactive measure, contributing to an overall reduction in cancer risk and potentially disrupting disease progression at a cellular level.
Fourth, cardiovascular exercise improves metabolic health and lowers the risk of diabetes.
Engaging in regular cardiovascular exercise improves insulin sensitivity - in other words, it improves how your body processes sugar.
This facilitates efficient glucose regulation, lowers the risk of type 2 diabetes, and positively influences cholesterol levels. Cardio reduces unhealthy cholesterol levels and triglycerides while elevating beneficial HDL cholesterol.
Why this matters - Good metabolic health and cholesterol levels are two of the most impactful ways (within your control) to prevent the majority of chronic diseases.
Fifth, cardiovascular exercise can improve mood and reduce the risk of depression.
Beyond its physical benefits, cardiovascular exercise holds incredible power over mental well-being.
Numerous studies highlight its role in alleviating stress, anxiety, and depression. Engaging in regular cardio sessions stimulates the release of endorphins, the body's natural mood elevators. Cardio is not a cure for depression, but it has been shown to be an effective adjunct treatment.
Why this matters - Life is hard and aerobic exercise is an effective tool for making you feel a bit happier.
Sixth, cardiovascular exercise helps reduce chronic pain.
For individuals grappling with chronic pain, cardiovascular exercise is a non-pharmacological and effective solution.
Us physical therapists like to say “motion is lotion.” Aerobic exercise is helpful for improving blood flow, fluid exchange, and potentially reduces pain through the release of endogenous opioids. Studies have consistently shown that engaging in moderate-intensity aerobic activities can alleviate persistent pain conditions.
Why this matters - For those with chronic pain, aerobic exercise can mitigate symptoms and improve quality of life.
Seventh, cardiovascular exercise strengthens your immune system.
Boosting your immune system is a top priority for maintaining overall health, especially in times of high stress.
Cardiovascular exercise plays a pivotal role in enhancing immune function by promoting healthy circulation and immune cell activity. It also reduces inflammation, promotes improved sleep quality, and activates the lymphatic system. Last, it increases the amount of immunoglobulins - antibodies that identify and attack foreign bacteria and viruses in your body.
Why this matters - Consistent cardio fortifies your body's defenses against infections and illnesses, ensuring a more robust and resilient immune system.
Eighth, cardiovascular exercise improves sleep quality.
Achieving restorative sleep is crucial for overall health and well-being.
Cardiovascular exercise helps regulate the sleep-wake cycle by promoting the release of melatonin, a hormone that regulates sleep. Additionally, cardio reduces stress and anxiety, allowing for a more relaxed state conducive to restful sleep. Last, it makes you feel more tired, which - in case you didn’t know - comes in handy when you’re having trouble falling asleep.
Why this matters - Sleep improves every aspect of your health and quality of life, and consistent cardio can help you get better sleep.
Ninth, cardiovascular exercise is a powerful tool for fat loss and weight maintenance.
Strength training is the most effective form of exercise for fat loss, but cardiovascular exercise reigns supreme for weight management,
For 99.5% of human history, exercise was life (hunter gatherers, farmers, manual labor, etc). Today, we have unlimited access to calories and the option to spend 90% of our days on our butts. Nearly everyone would benefit from moving more, and cardiovascular exercise is the most efficient way to burn calories.
Why this matters - Cardio is an indispensable tool for maintaining your desired weight and body composition.
Tenth, cardiovascular exercise is the most effective way to not die.
In the grand scheme of health and longevity, cardiovascular exercise stands out as the most effective preventive measure against premature death.
Numerous studies consistently highlight the life-extending benefits of regular cardio, emphasizing its role in reducing the risk of various chronic diseases. Specifically, improving your VO2 max (a common measure of aerobic fitness) from below average to above average has been shown to add 5 years to average life expectancy.
Why this matters - By prioritizing cardiovascular exercise, you're actively investing in a longer, healthier life, ensuring that you not only live but thrive.
Do you ever think about death?
I do quite a bit. I do my best to walk the tightrope between thinking about it enough to enhance my appreciation for the present moment but not so much that I descend into a hopeless, existential spiral.
Let me tell you, it’s a tricky tightrope to traverse!
Considering the shortness of life lights a fire in me to do everything within my control to align my actions with my goal of living a long, healthy life. As long as those actions aren’t extreme measures that interfere with my quality of life (stuff like never drinking alcohol, prioritizing an insane workout regimen at the expense of my relationships, etc.), I’m willing to do a lot.
The immediate and long term benefits of cardio are simply too impactful to ignore. Doing more cardiovascular exercise is one change I made this past year that I don’t see myself ever going back on.
Best,
John
P.S. What an effective cardio session looks like:
3 Steps You Can Take
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