8 Health Benefits of A Daily 30-Minute Exercise

Exercise does your mind and body good almost instantly, as evidence by numerous studies. It boosts circulation, muscle strength, and endorphin production, helping your body work more efficiently. Simple tasks such as walking up the stairs and washing your car will feel a lot easier. You’ll also be more focused at work, less fatigued, less reliant on caffeine, and more capable of accomplishing tasks throughout each day.

Science tells us that adults, regardless of age, need to perform two key types of physical activities:

• Cardio or Aerobics: At a minimum, do intense cardio activity moderately for at least 30 minutes per day, most days of the week.
• Strength Training: At a minimum, 2 days per week. 

There are 1440 minutes in a day, therefore, 30 minutes of cardio is doable.

It’s no secret that moving more helps us to be fitter and healthier. Research shows that as little as 30 minutes of exercise per day can boost our general health and well-being. Read on to learn more benefits of getting in half an hour of exercise every day.

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1. Weight Loss

That’s right! Even half an hour of exercise per day can help you prevent excess weight gain or maintain weight loss. Losing 10% of your body weight can have a huge impact on your health. It can lower your cholesterol levels, decrease your chances of developing type 2 diabetes and lower your blood pressure. Over a lifetime, it reduces your chance of stroke and increases your chances to live longer.

Try doing high-intensity strength trainings to burn more calories and if you’re struggling for time, get more active in your day to day duties such as taking the stairs or walking to work.

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2. Boosts Energy

Sometimes it feels tempting to be a couch potato when your energy levels are at zero, by skipping the gym and just do Netflixing instead. But, that half hour of exercise can give you the boost you’re looking for. Exercise will give your body the shake-up it needs to continue working more efficiently.

3. Improves Mood

Exercising, actually stimulates chemicals in your brain leaving you happier and calmer. It has been shown to improve mood for up to 12 hours after you have finished it. And, just 5 minutes of exercise in a natural outdoor setting can improve mood and self-esteem.

Furthermore, other studies have even shown that 35 minutes of fast walking five days a week had a significant impact on mild or moderate depression. While 30 minutes of exercise can also work to boost your brain power and improve your sleep.

Plus, who doesn’t enjoy the post-exercise endorphin rush? If you have any questions about what you can do to incorporate more exercise into your day, talk to your doctor. They know you best and can help to suggest exercises that will fit into your lifestyle and work at your fitness level!

4. Improves Memory

Exercise increases the production of cells in hippocampus responsible for memory and learning. Therefore, take a half hour walk around your neighborhood to help boost your powers of recollection.

5. Helps Reduce Stress

Exercise increases the amount of norepinephrine in your body, the chemical responsible in moderating your brain’s response to stress and stressful situations. A quick work out can reduce stress after a tough day, as well as boost your ability to deal with existing mental pressure and tension.

6. Improves Self Confidence

We all have days where we feel incapable and uncertain… so get sweaty! Half an hour of exercise could make a difference between a self-pity sob session and a well-deserved hit of self-confidence. Your body will thank you in the long run.

7. Improves Heart Health

Go for a half hour gym session and make those heart diseases, such as stroke, cardiovascular disease, metabolic syndrome and diabetes, go away and keep your heart and blood flow happy!

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8. Increases Productivity

Ever feel like your afternoon coffee doesn’t work? Take a half hour walk during your lunch break and get away from your computer as it could make a difference between a 2pm slump and a productive afternoon. Research shows that workers who take time away from their desk to get moving are more productive than their sedentary co-workers.

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Aiming For Weight Loss?

First, you need to figure out how many calories you burn daily. As a general rule for weight loss, you must burn more calories than you take in.

Calculate your basal metabolic rate (BMR), [mfn] https://www.omnicalculator.com/health/bmr-harris-benedict-equation#how-can-you-calculate-your-bmr [/mfn] or the number of calories you burn daily. It varies based on your gender, age, height and weight.

The standard Harris-Benedict formulas are:

• For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

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Strength Training

Your exercise program should include weight training as well as cardio workouts. Try adding these two body-weight exercises, which work both the upper and lower body and can be done in just five to 10 minutes. [mfn] https://www.health.harvard.edu/staying-healthy/rethinking-the-30-minute-workout [/mfn]

• Push-ups (arms, chest, shoulders): Begin in a full plank position with your arms extended, palms flat and just below shoulder level, feet together or about 12 inches apart. Keep your back straight. Lower your body until your elbows are at 90 degrees (or go to the floor to rest, if needed) and then push back up to complete one rep. Try to take two seconds to go down and one second to go up. Do up to 10 push-ups, rest briefly, and repeat the set. If this is too difficult, perform from a hands-and-knees position, or do inclined push-ups, in which you place your hands on a counter or wall at a 45° angle.

• Air squats (quads, calves, hips): Stand with your feet shoulder-width apart and arms at your sides. Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you’re sitting back into a chair. Let your arms swing forward to help you balance and keep your back straight. Slowly return to the starting position. Repeat eight to 12 times. An easier alternative is to sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your abdominal muscles and stand up. Slowly sit to complete one rep.

• Rowing machine. Rowing can address all the major muscle groups at once and doesn’t put stress on your joints or strain your back.

• Walking. One of the easiest exercises, walking can be done outdoors or on a treadmill. However, make sure you walk at a certain level of intensity.

• Spinning. Spinning, instructor-led indoor cycling classes, is ideal for men who have difficulty doing traditional higher-impact cardio like running or gym fitness classes.

• Swimming. Swimming works your entire body and is also a low-impact exercise, since the water gives you buoyancy and puts less pressure on your joints.

Conclusion

All things considered, a 30 minute workout is good for you no matter what. But don’t make it as a gold standard for all of your workouts. Your ideal workout length depends on your schedule, goals as well as your fitness level. Therefore, you need to strike the right balance between intensity and time. But in the end, anything is better than nothing.

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Major Health And Fitness Benefits of Strength Training

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