Everyone knows exercise is good for you. It improves your cardiovascular health, decreases stress levels and helps maintain a healthy weight. However, exercise also helps your mind stay sharp and focused, especially as you get older.

Exercise keeps your brain stimulated and blood circulating

Exercise benefits your brain the same way it benefits the rest of your body. It increases blood circulation, allowing more oxygen and glucose to reach your brain. The oxygen is necessary to keep the cells alive, and the glucose is used as an energy source for your brain cells to munch on. Good circulation also means waste can be taken away from your brain more quickly. Additionally, the increased need for oxygen when you exercise causes you to breathe deeper and more often, getting your lungs in good shape.

Physical exercise isn't the only type of exercise to consider. Mental exercises can also keep your mind stimulated and your brain cells engaged and working hard. Different types of mental activities such as reading, memorization games or even doing activities with your non-dominant hand all exercise different parts of your mind, keeping you clearheaded and focused.

Studies prove what has long been assumed

While it might not be news that exercise is good for your mind, two new studies have recently been published that have helped cement the notion that lifelong bodily and mental exercise can reduce the risk of both Alzheimer's and dementia.

In one recent study, adults ages 45-88 were asked about their physical activity over the last 10 years. Then they each had a brain scan to detect the presence of a specific protein linked to Alzheimer's. The scans indicated that those who exercised had significantly fewer of these protein deposits than those who never exercised. Some people naturally have more of the protein deposits due to a certain gene, but those with the gene who exercised showed as little protein build-up as those who exercised and did not have this gene.

A similar study asked older participants about their levels of mental activity from childhood to adulthood. They found that those who were mentally active throughout their life have fewer protein deposits that can lead to Alzheimer's than those who did not consistently read, write or play mentally challenging games.

Small efforts make a difference

For your brain to receive the benefits of exercise, your workouts don't even need to be strenuous. Increased activity of at least 30 minutes a day can make a difference by getting your heart pumping and keeping your brain supplied with fresh blood. Low-impact activities such as walking, gardening, yoga and bicycling are great if you're not able to do higher-intensity exercises such as running or aerobic classes. Anything helps, so long as your heart starts pumping!

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Sleep is just as important to your health and well-being as good nutrition, exercise, and stress management.

It's far too easy to stay awake at night watching TV, surfing the web, doing some last minute work, or just getting some 'me' time after the kids go to bed. However, getting enough sleep will not only refresh you for the oncoming day, it also has immediate and long-term beneficial effects on your physical, emotional, and mental health. The amount of sleep you get can affect the quality and longevity of your life.

Here are 5 examples:

1. Body repair and heart health

While you're awake and active during the day, your body goes through lots of wear and tear. Sleep is your body's opportunity to repair any damage and keep your health at its best.

While you sleep, your body produces extra protein molecules that act to boost your immune system to fight infection and keep you healthy at a cellular level. Lack of sleep can also lead to higher blood pressures and irregular heartbeats due to this additional stress and less repair time.

We already know the problematic effects of stress on your body; proper rest forces your body to relax and release tensions from the day.

2. Weight control

People who have chronic sleep deprivation have been shown to have irregular metabolism. This causes changes in how the body stores energy (glucose) and impacts the production of hormones (such as the previously mentioned ghrelin that regulate appetite when you're awake). This can increase your appetite and lead to erratic and unhealthy eating and cravings. Unfortunately, this tends to be cravings for food high in immediate energy and calories to keep you awake, such as sugars, carbohydrates and fat. This change in metabolism and energy storage can also affect how insulin works on your cells to promote energy production, which can lead to Type 2 Diabetes.

Studies have indicated that those who regularly sleep less than five hours per night have increased risk of developing diabetes.

3. Learning and memory

Sleep helps the brain to learn new information better the following day and retain it. A study done on professional violinists showed that the top performers regularly got 8-9 hours of sleep each night as part of their training regime, two more than the average Brit or American. It also improves concentration, which is crucial when considering the impact of sleep deprivation and accidents at work or on the road.

4. Mood and emotions

It's common to tell if someone has had a restless night judging by his or her cranky attitude the next day. Often, a rough night will cause impatience, irritability, and 'fogginess.' Overtime, chronic lack of sleep can lead to long-term mood disorders such as depression and anxiety.

5. Beauty sleep

Though a popular belief, there may be some truth to getting your 'beauty sleep.' A recent study in Sweden tested the attractiveness of 23 people in a controlled test in accordance with the amount of sleep they were allowed to have. Overwhelmingly, the photos of the individuals when they were better rested were deemed to be more attractive.

Ample sleep can decrease the appearance of wrinkles, facial puffiness, and reduce blotchiness. Socially, people may also seem to be healthier when they appear to be less stressed and better rested.

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