Kick Up the Cardio


Just aim for 15-30 minutes a day.

Cardio exercise may provide benefits for your heart, muscles, and bone, but it also helps preserve your brain. Protecting your brain health can be as simple as taking a brisk walk each day.

Research suggests that physical activity sustains your brain's vascular health by lowering blood pressure and ensuring adequate blood flow to the brain. Exercise also helps reduce stress, improve sleep, and ease the symptoms of depression and anxiety. Who knew simply moving your body could help so much?

How to add cardio to your day:

  1. Find a cardio exercise you like. If you can’t stand the elliptical, making a plan to do 15 minutes of elliptical a day won’t work for you. If you enjoy taking a few laps around the park, then you’re more likely to stick with that activity over time.
  2. Alternate. Many people drop their exercise plan simply because they get bored. Pick a different exercise for each day of the week
  3. Schedule time to exercise. Tell people you are busy during that time. Then invite them to join you!
  4. Start working out one day a week. When you’ve made that workout a part of your weekly habits, then add another day. The goal is to work out up to 5 days a week.
  5. Make a daily walk a part of your routine. Do it at the same time every day. Maybe it’s a morning walk before you leave for work. Or maybe you take a quick walk after lunch

Have you added walking to your daily routine? Try retaking the Exercise Assessment to see if your scores have changed.


  • Weuve, J. (2004). Physical Activity, Including Walking, and Cognitive Function in Older Women. Jama, 292(12), 1454. doi:10.1001/jama.292.12.1454