Group Therapy (2) Self Love Series - Getting Physically Ready

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.