In This ArticleView AllIn This ArticleHealth BenefitsPotential Risks and PrecautionsHow to Stay Active in Your Daily LifeFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Potential Risks and Precautions
How to Stay Active in Your Daily Life
FAQs
Many healthy habits can impact your overall health profoundly, fromeating enough veggiesto getting adequate and quality sleep every day.
Among the many steps you may take to keep your body in tip-top shape, staying active may be one of them. After all,including movement in your dayis associated with some pretty impressive benefits—even if you can only commit to 30 minutes daily.
If you have ever wondered what can happen to your body if you exercise for 30 minutes daily, keep reading to learn more.
Related:What Happens to Your Body When You Walk 10,000 Steps per Day
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Health Benefits of Regular Exercise
Regular exercise is a powerful tool for maintaining a healthy lifestyle. And including movement in your daily habits can profoundly benefit your health.
Here are some benefits of regular exercise.
May Reduce Your Risk of Cognitive Decline
One significant benefit of regular exercise is its positive impact on cognitive functioning. According to a small 2021 study published in theJournal of Alzheimer’s Disease, aerobic exercise—think walking and cycling—may help reduce cognition decline. Even more so, some research has shown that increasing physical activity might even help prevent around 3% of all dementia cases, per a 2021 review inNutrients.
May Reduce Your Blood Heart Pressure
Additionally, frequent physical activity can also help lower cholesterol levels while increasing the proportion of HDL cholesterol (also known as “good” cholesterol), per a 2020 review in theAmerican Journal of Physiology-Heart and Circulatory Physiology.
May Support Your Bone Health
Exercising may also help in maintaining and improving bone health. According to a 2022 review published inFrontiers in Endocrinology, weight-bearing and resistance exercises, like running, jumping or lifting weights, stimulate the growth and strengthening of bones. This helps to increase bone density and decreases the risk of osteoporosis and fractures in later life. What’s more, exercise improves balance and coordination, reducing the likelihood of falls that can lead to bone injuries, per a 2021 article inMedical Clinics of North America.
May Improve Your Sleep Quality
Additionally, regular exercise may help improve your mood and decompress the mind, akin to meditation, which can help improve sleep quality.
May Increase Your Energy Levels
Exercise is also a natural and sustainable energy booster. When you exercise, the blood flow in your body increases, ensuring that important nutrients and oxygen are efficiently delivered to your cells. This process aids the conversion of nutrients into usable energy, enhancing your stamina and reducing feelings of fatigue, per a 2021 meta-analysis in theArchives of Physical Medicine and Rehabilitation. Moreover, regular physical activity helps to improve metabolic function, leading to more consistent energy levels throughout the day.
Related:The Best 7-Day Walking Plan to Boost Your Energy Levels, According to a Certified Trainer
May Boost Your Mood
Despite the numerous health benefits of regular exercise, there are potential risks that one must be aware of—particularly those who are new to exercise or have preexisting medical conditions.
Potential Risks:
Precautions:
Remember, exercise should be tailored to individual fitness levels and health conditions. It is essential to listen to your body and rest when needed. Regular exercise, when done correctly, can be a safe and effective way to improve overall health.
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There are many ways to stay active in your daily life. “The best way to stay active is to find an exercise or a type of movement you enjoy,” explainsSarah Anzlovar, M.S., RDN, a weight-loss dietitian for moms. “For some people, that’s a more traditional exercise like running, biking, hiking or going to studio classes. For others, it might be having dance parties with your kids, gardening and other yardwork, roller skating or walking to work.”
The Bottom Line
Exercising for 30 minutes every day can positively impact your health. From being a natural mood booster to helping support bone health, the potential benefits of physical activity are impressive.
If you love running or resistance training and have no contraindications, go for it. And if you prefer other ways of staying active, such as dancing, walking or jumping rope, that’s great too! The key to making physical activity part of your everyday life is to find ways to enjoy moving!
Related:The Best Walking Plan to Help You Reduce Stress
Frequently Asked Questions
According to Anzlovar, 30 minutes per day is enough exercise. However, if you usually stay seated for the rest of the day, she notes, “Adding movement throughout the day, like walking, is helpful.”
When we start moving every day, the mental results are instant, Counts explains. “The clarity and natural dopamine response instantly improves our mood,” she shares.Counts adds, “Physically, we begin to see results after two weeks of commitment, six weeks our clothes begin to fit differently, and eight weeks our bodies begin to crave our new lifestyle.”
When we start moving every day, the mental results are instant, Counts explains. “The clarity and natural dopamine response instantly improves our mood,” she shares.
Counts adds, “Physically, we begin to see results after two weeks of commitment, six weeks our clothes begin to fit differently, and eight weeks our bodies begin to crave our new lifestyle.”
Counts explains that people can holistically approach the variety of training: “If you have 30 minutes to move, incorporate a small burst of cardio to get your heart rate up and then longer periods of strength and core conditioning to get the best of both worlds every day.” She adds that it is also important to include a rest day during the week to help the body recover.
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