If you do a lot of sitting and get little physical exercise, you are naturally at risk for cardiovascular disease, especially if you are over 55. New research shows that within six month of participating in a commonsense, aerobic exercise program you will experience improved cognitive functions - meaning better brain health. These include increased attention span, the ability to stay focused, better decision-making, improved working memory, better planning, and the ability to think with more…

The U.S. Office of Disease Prevention has released its updated "Physical Activity Guidelines for Americans." Only 26% of men, 19% of women, and 20% of adolescents meet these recommendations. For adults, that's 150 minutes per week of vigorous-intensity aerobic physical activity and two days of muscle-strengthening activity. Will you have a New Year's resolution focused on wellness? If so, use a coach, gym resource, motivational videos, or even your EAP to keep yourself on track if motivation…

There is quite a bit of research on the adverse impacts of social media on well-being. The most recent focused on Facebook, Instagram, and Snapchat. With more social media use, symptoms of depression are likely to occur. And those who are already depressed can expect the condition to worsen with more social media use. Researchers don't advocate giving up social media, but they do strongly suggest limiting screen time to improve mental health. This free time can be used to reduce loneliness by…

Having a physical fitness routine offers benefit for improved health and managing stress, but there are more benefits to exercise than the release of feel-good brain chemicals and shaking off tension. One less-appreciated payoff of exercise is goal attainment of your exercise session, chalking it up as a success, and benefiting from the positive self-talk that accompanies it. Don't minimize the impact of genuine self-kudos and the role they play in stress management. This one benefit is an…

Do you care for a chronically ill person who also suffers with depression? If so, guard and protect your mental health. Research shows that caregivers are more at risk for depression themselves if they care for a person with depression. Have a social support and psychological support system, and practice basic stress management skills. October 11 is National Depression Screening Day. It's dedicated to education, reducing the stigma of depression, and encouraging people to get screened. Most…

There are support groups for hundreds of problems, needs, and health conditions. Support groups are popular with investors, students, parents, people who have mental illness, divorced persons, and CEOs. The power of support groups from the mastermind effect. This phenomenon typically produces a greater and more satisfying outcome with more speed than any individual group member could achieve on their own. The mastermind effect results from two or more people focusing on a solution to a problem.…

Whether it is one square foot or half of a backyard, gardening is a known stress reliever. Some vegetables are easy to grow and nearly impossible to flub, like green bush beans. With a few seeds, a tiny garden space can give you a healthy distraction, the surprise of sprouts, a bit of entertainment, some amazement and wonder, healthy food, a positive experience in a hectic day, a goal to achieve, something to nurture, and something to share -- all for a buck! It's spring; go for it.

You may hear time management gurus insist that getting up at 5 a.m. amounts to secret sauce of increasing personal productivity. Proponents of morning solitude argue that this time of day allows you to focus better on key issues, take advantage of your best mental state, and achieve more as you make key decisions before the distractions of the day begin. Author Robin Sharma, a productivity coach, call this "the 5 a.m. club." Launching yourself before the rest of world awakens may have…

You can easily download hundreds of mental health apps on your phone - stress, anxiety, depression, staying happy -- it's endless. More of these apps pop up each day, and the 2018 "best of" list is already out. But hold the phone! Before you start matching an app to the mental health problem you believe affects you, talk with a professional counselor to help you gain a fuller understanding of what help - if any - you can benefit from, online or not. Symptoms of mental problems may be plainly…