We’ve all heard the motto, “Movement is Medicine.” New, compelling research released in 2022 underscores this. A recent study done by the American College of Cardiology showed that exercise activates parts of the brain that counteract stress. Overall, the study found that people who achieved the recommended amount of physical activity per week were 17% less likely to suffer a major adverse cardiovascular event than those who exercised less. These benefits were significantly greater in those with anxiety or depression.

Another study published in April 2022, found that even small amounts of activity may significantly lower the risk of depression. Adults who exercised the equivalent to 1.25 hours of brisk walking per week had an 18% lower risk of depression compared with those who did not exercise.

Want a simple, fun, and easy way to get started?

Grab a deck of cards and set a timer for 5 minutes (Yes, only 5 min). Choose an activity that represents each suit (see below for examples). Shuffle the cards. Every time you flip a card, do the activity associated with the suit and number of reps on the card. After 5 min, see how many more cards you can do.

The result: a brain boost! When you exercise, your brain releases hormones called endorphins, which affect the brain’s system that helps you anticipate pleasure, feel motivated, and maintain hope.


♥️ Hearts – Run/Walk down your driveway and back, or squats

♦️ Diamonds – Push ups (modified on knees if you want)

♠️ Spades – Mountain Climbers, Jumping Jacks

♣️ Clubs – Burpees, or stairs