Doing sports for 30 minutes a day is enough to have enormous health and wellness benefits.
The benefits of exercise are important and varied. It is not necessary to become a professional athlete or to follow a workout similar to that of high-performance athletes, to enjoy the benefits of exercise. It is estimated that 30 minutes a day of daily activities involving body movement are sufficient.
This list of benefits from dedicating just 30 minutes of our day to exercise also includes not only physical but also psychological health benefits, which help maintain a better mental state, away from depressive symptoms.
In order for the positive effects of exercise routines to be evident and long-lasting, perseverance and perseverance are vital. In reality, the loss of the objectives achieved is much faster and easier than what it means to achieve them.
30 minutes of sport is good for the heart
Physical activity promotes better functioning of the main muscle of the human body: the heart. By pumping the blood with greater power, it reaches all corners of the body, bringing with it the nutrients and oxygen necessary for cellular metabolism.
Another important advantage of daily exercise is that it works as a method of preventing heart disease and high blood pressure.
It also prevents diabetes
In addition, reducing the risk of diabetes is a very healthy consequence of exercising for at least 30 minutes a day. Among other things, because constant physical activity facilitates the regulation of blood glucose levels.
One of the most common goals among those who play sports regularly is to maintain body harmony. By maintaining this balance you will be able to avoid being overweight and increase and tone your muscles, as well as to define them. After two months of regular practice, the results of certain types of exercises will be visible.
But the benefits of exercising in a disciplined and constant way also include the field of mind and emotions. The chances of suffering from depressive symptoms are considerably higher among sedentary people; moreover, the most physically active people are less likely to have episodes of a bad mood or uncontrolled anger.
Online mental activity generates it is greatly benefited by exercise. Learning processes are less difficult, while stress and anxiety levels decrease significantly. Likewise, the control of phobias and panic attacks is facilitated.
In addition, sport is a good medicine against insomnia and difficulties related to poor sleep quality. When you sleep well and rest properly, it is much easier to concentrate on daily activities.
Ally in the fight against cancer
Among the benefits of exercise for 30 minutes a day, five times a week, there is also its effectiveness in reducing the appearance of cancer of the colon. This is because the passage of waste through the intestine occurs at a faster rate.
Likewise, keeping hormone levels within regular parameters also decreases the risk of developing breast or prostate cancers.
The benefits of exercise: essential for bones
The bone system is also significantly favored by activity. In children, regular exercise contributes to increased bone density during the growth period.
In adolescence, the maintenance and intensification of physical routines promote the definitive strengthening of the skeleton. While in adult life, it delays the natural deterioration processes, as well as the appearance of degenerative diseases, such as osteoporosis.
Exercise at any age
Specialists recommend an aerobic activity program, the intensity of which varies according to age:
- Children and adolescents aged between 5 and 17 must train 60 minutes a week, in three sessions of 20 minutes or two out of 30. Low and medium intensity exercises must be done at the beginning and can increase to more demanding levels as they come of age.
- Between 18 and 64: 150 minutes divided into five 30-minute sessions. It is recommended to complete the aerobic activity with exercises that strengthen specific muscle groups. (Chest, back, legs, etc.)
- Those over 65 should maintain the same 30-minute routines as much as possible five times a week. As a complement, it is suggested to include exercises that contribute to strengthening the bone system to avoid fractures; in addition to specific exercises to work on balance and walking.