What Can 30 minutes Exercise a Day do for You?


Investing 30 minutes a day in aerobic exercise such as walking, jogging, running, bicycling, or swimming can help you live healthier and longer.

During aerobic exercise, you repeatedly move large muscles in your arms, legs, and hips; you will notice your body’s responses quickly. You will breathe faster and more deeply; this maximizes the amount of oxygen in your blood. Your heart will beat faster, which increases blood flow to your muscles and back to your lungs.

Your small blood vessels, the capillaries, will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural painkillers that promote and increased sense of well-being.

Regardless of your age, weight, or athletic ability, aerobic exercise is good for you; as your body adapts to regular aerobic exercise, you will get stronger and more efficient. Regular aerobic exercise triggers significant healthy system responses inside your body that include, but are not limited to:

  • Reducing the risk of many health conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer. Weight bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
  • Helping lower high blood pressure, control blood sugar, and relieve chronic muscle pain. If you have had a heart attack, aerobic exercise can help prevent subsequent attacks.
  • Strengthening your heart; a stronger heart does not need to beat as fast as a weak heart to provide the same blood pressure. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
  • Activating your immune system, leaving you less susceptible to minor viral illnesses, such as colds and flu.
  • Helping you stay active and independent as you get older, keeping your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp; researchers say that at least 30 minutes of aerobic exercise three days a week can reduce cognitive decline in older adults.

Statistics have positively proven that people who engage in regular aerobic exercise appear to live longer than those who do not. Regular exercise also affects your mental and psychological health. Maintaining a 30 minute daily exercise routine has its mental benefits and will significantly help you overcome several psychological issues such as  Depression,  Anxiety, and Sleep disorders.

If you have a medical condition, it is very important to check with your doctor before you begin to exercise; he/she will recommend the best type and length of exercise that suits your condition.

You might walk five minutes in the morning and five minutes in the evening. The next day, add a few minutes to each walking session; pick up the pace a bit too. Soon you could be walking briskly for 30 minutes a day and reaping all the benefits of regular aerobic exercise.

Always try to take the more physically challenging choice in your routine daily choices. Try parking a bit far from your house to force yourself into walking. Try taking the stairs instead of the elevator. Do your long phone calls while walking in your apartment instead of sitting on the couch. These little habits build up and pay off eventually.


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SCIplanet is a bilingual edutainment science magazine published by the Bibliotheca Alexandrina Planetarium Science Center and developed by the Cultural Outreach Publications Unit ...
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