Exercise is essential to keep yourself fit and healthy. Just thirty minutes of exercising a day can do wonders for your body. In general, a 30 minutes exercise can help the body in the following ways:
Why is just 30 minutes of exercise a day an optimal amount of time to exercise?
The American College of Sports Medicine has stated that a moderate exercise of 30 minutes every day can do wonders for the body. Moderately strenuous exercise can lead to enormous health benefits, including mood, sleep, and living an independent life.
Research conducted for three months in 2012 has revealed that subjects who were having a sedentary lifestyle started to work out moderately, only for 30 minutes a day, showed similar results to those who were highly active and did rigorous exercise every day.
Now let's delve deeper into the benefits of exercising for 30 minutes a day:
1. Improves Cardiovascular Health:
Physical exercise has a direct impact on heart health. It not only reduces the chances of developing heart disease but also combats many other heart ailments. Just as it improves other body muscles, it helps your heart muscles become more efficient to pump blood throughout the body. It helps in improving cholesterol levels and maintains blood pressure.
2. Promotes Weight Loss:
Exercise is beneficial for reducing weight and maintaining an ideal weight. It can increase metabolism and burn more calories. You can incorporate exercises like walking, riding a bicycle, taking stairs instead of elevators or escalators, etc.
3. Reduces Stress:
Exercise increases the production of happy hormones in the brain like endorphins, serotonin, dopamine that improve one's mood. It helps one relax and lowers the symptoms of mild depression. Thus, it improves sleep and overall health.
4. Improves Memory:
Many studies have suggested that physical activity facilitates new brain cells' birth and promotes attention and learning. A sports neurologist and director of the Center for Sports Neurology and Pain Medicine in Los Angeles has stated that regular exercise may increase the size of the hippocampus - the part of the brain responsible for learning and memory.
5. Boosts Immunity:
30 minutes of exercising every day can keep your lungs and airways clean by flushing out bacteria. Exercise causes a brief rise in body temperature that may prevent bacteria from growing. Thus, it reduces the risk of catching a cold, flu, or other illness.
6. Increases Productivity:
One way that exercise can boost productivity is by making you alert and active. Exercise increases the blood flow to the brain and sharpens your alertness, and prepares you for your next challenge at work. It also boosts your cognitive abilities and provides more energy to work better throughout the day.
7. Decreases Chronic Pain:
Studies have shown that exercise can reverse the downward cycle of deconditioning and worsening pain. To reduce the effect of chronic pain, you are advised to start slowly and gradually increase your exercise time. Based on your current health state, exercising for 30 minutes daily can help improve mobility and decrease pain levels.
8. Improves Sleep:
Regular exercise is one of the best ways to improve your sleep. It helps reducing time to fall asleep and decreases the time of staying awake in bed while lying. Thirty minutes of moderate aerobic exercise is enough to make a difference in your sleep quality than usual.
9. Maintain Muscle Strength and Balance:
There are many ways like weight lifting, resistance bands, medicine balls, etcetera to build muscle strength and balance at the gym, but if you want to maintain muscle strength at home by just working out for 30 minutes, you can replace the weight lifting with a sack of rice or flour. You can also use your own bodyweight to build and maintain muscle strength and balance.
10. Increase Lifespan:
Regular physical exercise can reduce the risk of significant mortality factors such as hypertension, diabetes, Mellitus, stroke, cancer, etcetera. It is essential to keep moving regardless of your age. Exercise keeps your heart, brain, and body healthy.
Which age group gets the least exercise?
Research has found that nearly 80% of the American population lives a sedentary lifestyle that poses a severe risk on life.
Based on age groups, the data suggest that school-goers get significantly less physical activity as they have to spend more time in classes due to longer study hours. Imperfect body shapes can harm muscles and distort health. Therefore, they must be more active. Parents can make their kids involved in extracurricular activities like swimming post-school hours.
The age group, 25 55, gets little time to exercise as they work and have set deadlines to meet. As a consequence, they get stressed out, feel low, tired and drained out. They must involve in at least 30 minutes of daily exercise at home.
In the elderly age group from 56 and above, less physical activity is common as the body is already getting weak and could not bear the exercise load. They must try to involve in simple exercises like walking to maintain good health.
All in all, getting at least 150 minutes of exercise per week can provide greater health benefits. What is more, these 150 minutes of exercise per week do not have to be followed in a single stretch. You can divide it into smaller chunks to be performed in a day or a week.
What type of exercise should you do to maintain overall health?
Various exercises could benefit you with optimum health. Daily, you can practice any of the below exercises just for 30 minutes:
- Exercise on a treadmill or an exercise bike
How can you find time to exercise?
Fetching out 30 minutes out of your busy schedule is not a difficult task. You can opt for any of the following ways:
- Work out while watching TV
- Exercise in the garden while enjoying nature
- Cycle to shop your groceries
- Take stairs instead of elevators and escalator
- Play outdoor games with kids
The Bottom Line
There is no doubt that exercising as little as 30 minutes can provide immense health benefits. One must set a goal to get at least 30 minutes of moderate exercise regularly because there is no gain without pain.