Cardio isn't just about fitness - it’s a powerful way to boost your mental health and live longer. Here’s what you need to know:
- Mental Health Benefits: Cardio reduces stress hormones like cortisol, increases mood-boosting chemicals like endorphins, dopamine, and serotonin, and helps manage anxiety and depression.
- Physical Health and Longevity: Regular aerobic exercise strengthens your heart, improves oxygen delivery, and can lower the risk of death by up to 80%. It also supports brain health, reduces the risk of dementia, and slows cellular aging.
- Better Sleep: Cardio improves sleep quality by increasing deep sleep and regulating your internal clock, which enhances emotional stability and recovery.
- How Much Cardio You Need: Aim for 150–300 minutes of moderate exercise or 75–150 minutes of vigorous exercise per week. Even small increases can significantly improve health.
Key takeaway: Consistent cardio isn’t just good for your body - it’s essential for your mind and long-term health. Start small, stay consistent, and enjoy the benefits.
For more details on how cardio impacts your brain, heart, and lifespan, plus tips on creating the right routine, keep reading.
How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
How Cardio Improves Mental Health
Aerobic exercise sparks a series of changes in the brain and body that help manage stress, regulate mood, and promote emotional balance. These changes - driven by shifts in brain chemistry, reduced cortisol levels, and better sleep - play a vital role in improving mental well-being.
How Endorphins and Brain Chemicals Work
Cardio has an almost immediate effect on mood, thanks to its influence on brain chemistry. During exercise, your body releases endorphins, which are natural mood boosters and pain relievers [2]. But the benefits don’t stop there. Cardio also increases levels of dopamine and serotonin, two key neurotransmitters. Dopamine enhances motivation and the brain's reward system, while serotonin helps stabilize mood and fosters a sense of well-being [3].
Another important player is norepinephrine, a chemical that supports your brain’s ability to handle stress. Cardio boosts norepinephrine levels in brain regions responsible for managing stress, helping your body and mind communicate more effectively in challenging situations [3]. These neurochemical shifts not only improve mood but also encourage regular exercise, creating a positive feedback loop that strengthens mental health over time.
Lowering Stress Through Cortisol Control
Cardio is a powerful way to regulate your body's stress response. Regular aerobic exercise helps lower levels of adrenaline and cortisol, the hormones responsible for the "fight or flight" reaction [2]. Studies show that physical activity significantly reduces cortisol levels, with about 60% of research indicating a clear link between higher fitness levels and a more controlled cortisol response during stress [4][5].
This matters because chronic stress and elevated cortisol can lead to anxiety, depression, and even a weakened immune system. Exercise works as a form of controlled stress, training your body to respond more efficiently to real-life challenges [3].
"Interventions that normalise HPA axis tone may minimise the corresponding neural harms and support the treatment of depression" [4].
By helping maintain a balanced hypothalamic-pituitary-adrenal (HPA) axis, cardio becomes a critical tool in managing stress and protecting mental health.
Better Sleep and Emotional Stability
Aerobic exercise also improves sleep, which is essential for emotional well-being. Regular cardio increases slow-wave sleep (the deepest stage of rest) and helps regulate your internal clock, leading to better sleep quality [7].
The benefits are measurable. Adults who engage in at least 30 minutes of exercise daily sleep about 15 minutes longer than those who don’t [9]. A 2020 study found that high-intensity interval training (HIIT) improved sleep duration, efficiency, and reduced the time spent awake after falling asleep [8]. Another study showed that four months of aerobic exercise significantly improved sleep quality in older adults with insomnia while reducing daytime sleepiness and depressive symptoms [6].
Dr. Charlene Gamaldo, Medical Director at Johns Hopkins Center for Sleep, highlights the connection between exercise and sleep:
"We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality." [10]
She also points out how exercise helps "stabilize your mood and decompress the mind, a cognitive process that is important for naturally transitioning to sleep" [10]. Timing matters too - working out 1 to 2 hours before bedtime gives your body time to cool down, avoiding any interference with sleep. Morning or afternoon cardio sessions often yield the best results, enhancing sleep while promoting emotional stability and overall recovery. Better sleep not only lifts your mood but also supports your body’s ability to heal and recharge, contributing to a healthier, more balanced life.
How Regular Cardio Extends Lifespan
The link between cardiovascular fitness and living longer is one of the most thoroughly studied areas in health science. Regular aerobic exercise doesn’t just improve your endurance - it fundamentally slows down cellular aging, contributing to a longer life.
Cardio Fitness as a Lifespan Predictor
Your VO₂ max - the maximum amount of oxygen your body can utilize during exercise - is a key measure of cardiovascular fitness and a strong predictor of lifespan. In a study involving over 120,000 participants, researchers found that higher cardio fitness levels were directly tied to longer lives, with the most noticeable benefits observed in individuals over 70 years old [17].
Improved fitness significantly reduces mortality risk. For example:
- Moving from low to below-average fitness cuts mortality risk by 50% over a decade.
- Going from low to above-average fitness reduces this risk by 60% to 70%.
- Those at elite fitness levels experienced a fivefold reduction in mortality over ten years compared to those with low fitness [15].
Dr. Claudio Gil Araújo from the Exercise Medicine Clinic in Brazil highlights the importance of fitness:
"What most cardiologists don't think about: that fitness is much more important than everything else." [18]
One long-term study tracked over 5,000 men for 46 years and found that higher cardiorespiratory fitness led to significantly better survival rates [16]. Those with the lowest VO₂ max values faced a fourfold increase in mortality risk compared to those with the highest values [19]. Even small improvements in VO₂ max mattered - a modest increase was linked to a 21% lower risk of death over 45 years [22].
Dr. Peter Attia explains these findings in practical terms:
"Simply bringing your VO₂ max from 'low' (bottom 25th percentile) to 'below average' (25th to 50th percentile) is associated with a 50% reduction in all-cause mortality. When you go from 'low' to 'above average' (50th to 75th percentile) the risk reduction is closer to 70%." [19]
The lowest mortality rates were seen in individuals with an exercise capacity of 14.0 METs, with similar benefits observed for both men and women [18]. This evidence has led experts to advocate for cardiorespiratory fitness to be routinely monitored as a standard health marker, regardless of factors like age or gender [18]. But the benefits of cardio go far beyond fitness - they extend to the cellular level as well.
Cell Aging and Mitochondrial Health
The secret to cardio’s longevity benefits lies in its impact on mitochondria, the energy-producing structures within our cells. As we age, mitochondria deteriorate, contributing to muscle loss, fatigue, and overall aging. Aerobic exercise helps reverse this process by promoting mitochondrial biogenesis - the creation of new, healthy mitochondria - and enhancing the repair of existing ones [11][12].
Aging leads to a buildup of damaged mitochondria, especially in skeletal muscle. After age 30, mitochondrial DNA rearrangements increase, particularly in tissues like muscle that don’t regenerate easily [11]. Professor Zhen Yan from the University of Virginia explains:
"Aerobic exercise removes damaged mitochondria in skeletal muscle. If you do it repeatedly, you keep removing the damaged ones. You have a better muscle with better mitochondrial quality. We remove damaged mitochondria, now the city, the cell, is full of healthy, functional cars." [14]
Endurance exercise has been shown to increase oxidative enzyme activity, mitochondrial content, and energy production in both younger and older adults [11]. This helps combat sarcopenia, the age-related loss of muscle mass and strength, which can severely impact mobility and independence as we grow older [11].
Cardio also activates pathways that improve mitochondrial dynamics, including fusion and fission processes that maintain mitochondrial health [12]. Additionally, it enhances DNA repair mechanisms, reducing mitochondrial dysfunction and protecting against cell death in muscle tissue [11]. These benefits are particularly crucial for Type II fast-twitch muscle fibers, which are more prone to age-related decline than slow-twitch fibers [11].
Interestingly, combining resistance training with endurance exercise may yield even greater mitochondrial benefits compared to endurance exercise alone [11]. The key is consistency - exercising at the right intensity, frequency, and duration to trigger these cellular improvements [13].
These cellular changes translate into measurable longevity benefits. For instance:
- Just 15 minutes of aerobic exercise daily can add an extra three years to your life [21].
- Meeting the recommended 150 minutes of moderate aerobic activity per week is linked to a 28% increase in lifespan.
- Doubling that to 300 minutes per week boosts longevity by 35%.
- Adding vigorous activity offers an additional 5% boost compared to moderate exercise alone [21].
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Choosing the Right Cardio Routine for Health Benefits
Cardio offers well-documented mental and physical perks, but to truly reap those benefits, your routine needs to match your fitness level, health status, and personal goals. The FITTE principle - frequency, intensity, time, type, and enjoyment - is a helpful guide for creating a plan you’ll stick with. When your approach aligns with your needs and preferences, staying consistent becomes much easier.
How Often and How Hard to Exercise
According to the 2018 Physical Activity Guidelines for Americans, adults should aim for 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity exercise per week [23]. That could look like 30 minutes of moderate exercise five days a week or 15 minutes of vigorous exercise over the same period. For mental health benefits, studies suggest 30 to 45 minutes of exercise, three to five times a week, is ideal [27]. Vigorous workouts may deliver faster results, but both moderate and intense routines are effective as long as you’re consistent.
If you’re new to exercise, start small - 1 to 3 days per week - and gradually increase frequency as your stamina builds [23]. Even short sessions can add up, and breaking your activity into smaller chunks throughout the day works just as well [20]. Over time, higher levels of both moderate and vigorous activity have been linked to lower mortality risk [26]. However, it’s important not to overdo it early on to avoid injury or burnout [26].
Once you’ve decided how often and how hard to exercise, the next step is choosing a cardio format that fits your lifestyle.
HIIT vs. Steady-State Cardio Comparison
Whether you go for High-Intensity Interval Training (HIIT) or steady-state cardio depends on your fitness goals and experience level. Here’s a quick breakdown of the two:
| Feature | HIIT | Steady-State Cardio |
|---|---|---|
| Intensity | High (80–95% max heart rate) | Moderate (50–70% max heart rate) |
| Workout Length | Short (10–30 minutes) | Longer (30–60+ minutes) |
| Calorie Burn | Higher, includes afterburn effect | Lower, during exercise only |
| Recovery Time | Longer between sessions | Shorter between sessions |
| Ideal For | Experienced exercisers, weight loss | Beginners, endurance building |
HIIT alternates between high-intensity bursts (9–10 on a perceived exertion scale) and recovery periods (3–4 on the scale) [28]. This method engages both aerobic and anaerobic systems, boosting calorie burn and fitness in less time. Research shows that even three 10-minute HIIT sessions per week can improve oxygen delivery to muscles and metabolic health [28]. Over eight weeks, both HIIT and steady-state cardio have been shown to equally enhance power and VO₂ max [28].
Steady-state cardio, on the other hand, involves maintaining a consistent pace at a moderate intensity (4–5 on the exertion scale, or 50–70% of max heart rate) [28]. It’s less taxing on your cardiorespiratory system, which means you can recover faster between workouts.
Matthew Accetta, an exercise physiologist at the Hospital for Special Surgery in New York, explains:
"There is no definitive choice as to which one is better. This will depend on an individual's goals and comfortability with exercise." [29]
If you’re short on time or looking for a high-calorie burn, HIIT might be your go-to. But if you’re a beginner, want lower-impact options, or are focused on building endurance, steady-state cardio could be the better fit. Experts recommend limiting HIIT to two or three sessions per week to avoid burnout or injury [28]. Many find that combining both methods creates a balanced, effective routine. Choose the method - or mix - that works best for your fitness level and goals.
Cardio Options for Older Adults
Cardio is essential at any age, but older adults may need to adjust their routines for safety and effectiveness. The general recommendation of 150 minutes of moderate-intensity aerobic activity per week still applies, but with a focus on low-impact exercises that minimize strain [24]. Great options include walking, swimming, cycling, water aerobics, and elliptical training.
Mindfulness-based activities like yoga and tai chi can also be incredibly beneficial. These practices not only reduce anxiety and depression but also improve balance, flexibility, and coordination, which are crucial for preventing falls [27].
Before starting a new program, older adults should evaluate their current fitness levels and consider any medical conditions [24]. Consulting a healthcare provider is especially important for those with heart disease, diabetes, arthritis, or other chronic issues.
Social connections can also play a big role. Studies show that people who engage in group activities or social sports tend to live longer than those who exercise alone [1]. Options like group fitness classes, walking clubs, or recreational leagues designed for older adults can make workouts more enjoyable and sustainable.
The key for older adults is gradual progression. Start with activities that feel safe and enjoyable, then slowly increase the duration, frequency, or intensity as your fitness improves [25]. Above all, consistency matters more than intensity when creating a routine that supports long-term health and well-being.
How Supplements Support Cardio and Longevity
Cardio is well-known for its positive impact on mental health and extending lifespan. But did you know that the right supplements can take these benefits even further? By enhancing cellular energy, aiding recovery, and promoting longevity, targeted supplementation can work hand-in-hand with your fitness routine. MASI Longevity Science offers premium supplements, developed in Germany and rigorously tested in Switzerland, designed to complement cardiovascular exercise and support long-term health.
These supplements address key aging factors while boosting the natural advantages of cardio.
Boosting Cellular Energy with NMN
Nicotinamide Mononucleotide (NMN) is a precursor to NAD⁺, an essential molecule that plays a role in energy production, DNA repair, and managing inflammation. NMN helps improve oxygen delivery to muscles, replenishing energy stores during physical activity [32].
Research has shown that NMN supplementation can enhance endurance in amateur runners [32]. For example, one study found that runners taking NMN experienced improvements in ventilatory threshold and power output, indicating that skeletal muscles may respond more effectively to NMN than heart muscles [32]. Another study revealed that middle-aged participants who took higher doses of NMN over 60 days increased their walking distance compared to those on a placebo or lower doses [35]. For cardio enthusiasts, this means better stamina and less fatigue during extended workouts.
MASI's NMN supplement is designed to optimize energy recovery during exercise while supporting cellular repair.
Resveratrol for Mitochondrial Efficiency
Resveratrol, a polyphenol found in grapes and red wine, has been linked to improved exercise performance by enhancing muscle strength, endurance, and power output [31]. It activates key pathways like AMPK, SIRT1, and mitochondrial transcription factor A, which improve mitochondrial function and aerobic capacity [30]. In simple terms, it makes your cells more efficient at producing energy, helping you push through longer workouts and recover faster.
Studies suggest resveratrol may delay muscle fatigue by improving blood flow and nutrient delivery to muscles while reducing inflammation [31]. Animal research has also shown benefits for heart function and exercise performance, including improved ejection fraction [31].
MASI's Resveratrol formula is crafted to enhance mitochondrial function, supporting longer cardio sessions and quicker recovery.
Fisetin for Inflammation and Recovery
Fisetin aids recovery by regulating inflammation, promoting autophagy (cellular cleanup), and eliminating non-functioning "zombie" cells [33]. This process not only reduces oxidative stress but also helps maintain the long-term benefits of regular cardio.
In a study where participants took 100 mg of fisetin daily, researchers observed lower levels of inflammatory markers like MMP-3, MMP-9, IL-6, and IL-8, as well as a reduction in senescent cells in the bloodstream [34]. These findings suggest that fisetin helps the body recover more effectively from the stress of exercise. It also supports mitochondrial health by encouraging autophagy, which keeps your energy production systems running smoothly [33]. When paired with regular cardio, fisetin contributes to sustained energy and long-term health benefits.
MASI's Fisetin supplement is tailored to aid post-workout recovery by reducing inflammation and supporting cellular renewal, ensuring you stay consistent with your training.
Before starting any supplement plan, it’s essential to consult a healthcare professional or registered dietitian to determine what works best for your individual needs and fitness goals.
Conclusion: Combining Cardio with Longevity Practices
Engaging in regular cardio doesn’t just improve physical fitness - it also helps manage stress by lowering stress hormones and increasing endorphins, which can enhance mental well-being and potentially extend your lifespan [2]. Hippocrates said it best: “If we could give every individual the right amount of nourishment and exercise - not too little and not too much - we would have found the safest way to health” [36].
The benefits of cardio go even further when paired with supplements backed by science. Exercise naturally activates processes in the brain that improve mood and reduce negative feelings [37]. Supplements like NMN, Resveratrol, and Fisetin complement these effects at a cellular level, supporting the same pathways that exercise stimulates. Together, they can amplify the positive outcomes you experience.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity weekly for optimal health. Consistency is key. As Dr. Matthew Kaufman of Stanford emphasizes, “After conducting this review, a major takeaway is that we should be motivated beyond physical improvements to continue moving our bodies to promote long-term cognitive benefits” [1]. Supplements can also play a role by aiding energy levels and recovery, making it easier to stick to your routine.
This combined approach not only enhances physical fitness but also safeguards cognitive health. Exercise and proper nutrition are effective, noninvasive strategies to address neurological and cognitive challenges [39]. By incorporating MASI Longevity Science’s premium supplements - crafted in Germany and tested in Switzerland - you can target aging from multiple angles. This approach supports cardiovascular health, cellular renewal, reduced inflammation, and improved mitochondrial function.
Regular cardio and supplementation also help reduce the risk of cognitive decline [38]. When you combine these practices, you’re investing in both your immediate mental health and your long-term cognitive resilience. Over 352,000 members of our global longevity community have embraced this multi-faceted approach, understanding that true wellness comes from addressing health on many levels.
Find activities you enjoy, work toward that 150-minute goal each week, and explore how science-backed supplements can enhance your efforts. Your health and longevity journey starts today.
FAQs
How does cardio benefit brain health and help lower the risk of dementia?
Cardiovascular exercises - like jogging, cycling, or swimming - are not just great for your heart; they’re also powerful allies for your brain. Engaging in regular aerobic activity can reduce the risk of dementia by up to 28% and Alzheimer’s disease by an impressive 45%. These benefits stem from improved blood flow to the brain, reduced inflammation, and enhanced neuroplasticity - factors that play a key role in preserving cognitive function as we age.
Additionally, individuals with higher cardiorespiratory fitness often enjoy sharper memory, improved focus, and a delayed onset of dementia by about 1.5 years. Incorporating aerobic exercise into your routine is a simple yet impactful step to protect your brain and support your mental well-being over the long haul.
How can I fit cardio into a busy schedule and stay consistent?
Fitting cardio into a busy lifestyle doesn’t have to be a challenge. One simple trick is to treat your workouts like any other important appointment - schedule them in your calendar and commit to showing up. Even squeezing in a quick 5- or 10-minute jog can make a difference and help you build a habit over time.
Pick activities you actually enjoy, whether it’s cycling, dancing, or brisk walking. When exercise feels fun, it’s much easier to stick with it. You can also work cardio into your daily routine by taking the stairs, parking farther from your destination, or walking during phone calls. These small tweaks keep you active without eating into your day.
Accountability can also make a huge difference. Whether it’s teaming up with a workout buddy or joining a group, having others involved can keep you motivated and make exercising more enjoyable. The key is consistency - finding what fits your lifestyle will make it easier to stick with your routine in the long run.
What’s the safest way for older adults to add cardio to their routine for better health and a longer life?
Older adults can safely incorporate cardio into their routine by taking a few straightforward steps. The goal is to get 150 minutes of moderate aerobic activity per week - think brisk walking, swimming, or cycling. Breaking this into smaller, more manageable chunks, like 30 minutes a day for five days, can make it easier to stick with.
Starting slow is key. Opt for low-impact exercises at first, then gradually increase the intensity and duration to minimize the risk of injury. It’s always a good idea to check in with a healthcare provider before beginning a new workout plan, especially if you have any chronic conditions or mobility challenges. To maximize the benefits, try pairing cardio with strength and balance exercises to enhance overall well-being.
Consistent aerobic activity does more than just keep your heart and brain in good shape - it can also lower stress levels and boost your energy, helping you lead a longer, more vibrant life.
