2023-09-20 13:55:53
Experts recommend doing 30 minutes of exercise a dayso that you can be healthier, have energy and also to maintain a stable and adequate weight, but is 30 minutes all the activity we really need and does it provide enough benefits?
Anyone can tell you what to do a little exercise is better than doing nothing, that a few minutes can be enough and that you really don’t need to do long, exhausting routines to get results, but you also have to understand that, the more you move and stay active, the more benefits you can have (in addition to the fact that exercise releases endorphins to make you feel emotionally good).
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Furthermore, you must know that it is also important from a goalbecause exercising to release stress or to be a little healthier is not the same as doing it in search of greater muscle mass and a defined and marked body, where nutrition also comes into play.
30 minutes of physical activity It’s enough to get a lot of benefits, so it’s a good starting point.
What happens when you do 30 minutes of exercise a day?
According to a New York Times article quoting Dr. I-Min, a professor of epidemiology at the Harvard TH Chan School of Public Health, aiming for a minimum of 150 minutes of exercise a week is the magic number. , preferably with exercise that ranges from moderate to more intense.
150 minutes a week means you can do a minimum of 30 minutes a day for 5 days a week.
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How much exercise is enough?
You help reduce the risk of diseases
According to the NYT, one of the main benefits of doing 30 minutes of daily exercise is that with this you reduce the risk of dying prematurely, because exercise reduces the risk of diabetes, heart disease and even helps fight some types of cancer.
You strengthen muscles and bones
30 minutes of exercise are enough to strengthen and work your muscles, and to increase your residency, but it must be a moderate to high intensity exercise, and you must have a good routine to follow throughout the week. Walking, running, weight training, or swimming They are great options to work the entire body, plus you will also build stronger bones and prevent osteoporosis.
Much more energy
There are those who believe that exercise will leave them exhausted and with low energy, but that mightn’t be further from the truth. In fact, exercise fills your body with oxygen and it does a lot of good things for your body, making you feel more energetic and may even allow you to concentrate more and perform better in the rest of your activities, he explains. Genesis Health + Fitness.
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Short sessions also provide benefits
Lose or control your weight
To have a healthy weight You have to have a balance between the calories you consume and the calories you burn, and in 30 minutes of exercise you can burn many. It doesn’t mean that you can eat whatever you want simply because you ran for half an hour, but it is a good way to keep your weight under control, plus exercise is part of a healthy routine and can lead you to develop better eating habits.
Fight stress and depression
Science and psychology have discovered that exercise is very good for mental health, not only because it releases endorphins, but because it can help release energy and have a form of catharsis to keep stress under control, and it is especially good to do it outdoors, since nature also benefits your mood and helps you be calm. in a better mood.
Additionally, according to Dr. Workout, exercise can combat depression as it helps regulate hormone production.
It’s good for your brain
If you want to have a powerful brain and better memorythen exercise has to be part of your routine. Genesis Health + Fitness explains that this happens because it increases the production of cells in the hippocampus, which is the part of the brain that is connected to memory and the ability to learn. Exercise can also be mentally challenging, especially when you add different steps or coordination elements.
You will sleep better
The thing regarding exercise is that it leads you to waste energy since your body feels more relaxed, which can have great benefits for your sleep patterns and quality, so that you feel like you are resting well and wake up with more energy the next day. It’s even good to exercise at night, but not too close to bedtime.
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