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  • Exercise daily

Why you Should Exercise for 30 Mins a Day

A half-hour a day can ward off diabetes, arthritis, heart disease and more

Research says it only takes 30 minutes of physical activity everyday to reap the many health benefits associated with exercise, yet many still don’t fit it in.

Would you take a 30-minute challenge and wager your office pals or family members to see who can complete the most consecutive days of fitting in 30 minutes of activity?

Might be just the motivation you need, and we all know motivation is half the battle.

Luckily it doesn’t have to be a huge change to your already busy schedule to fit 30 minutes of activity in your day. Walk the dog, walk the kids to school, play soccer in the yard, go to the park, do stretching in front of the TV, learn some yoga moves from YouTube or have a push-up and plank challenge for fun during commercial breaks.

At the office, start a lunchtime stair-climbing group or put on your running shoes and explore the environment around your office. Just 30 minutes a day has health benefits that stretch far beyond clearing your head or improving your core strength.

Health Benefits

Anything that adds up to 30 minutes of activity counts and improves your health in not one, but all of these ways:

  • Reduce blood pressure 
  • Lower Type 2 diabetes risk 
  • Protect from heart disease 
  • Reduce risk of stroke 
  • Improve heart, lung and muscle fitness 
  • Build muscle mass 
  • Keep bones strong 
  • Boost energy Improve breathing 
  • Reduce risk of arthritis 
  • Better sleep 
  • Improve mood 
  • Lower anxiety 
  • Boost memory 
  • Lower dementia 
  • Boost creativity 
  • Feel younger 
  • Boost immune system 
  • Control weight

What Can You Do for 30 Minutes?

Mix it up! Get in some cardio, some strength exercises, stretching and playtime.


Get the heart rate going with fast walking, jogging, climbing stairs or bicycling. This type of activity can be done indoors at the gym or outdoors on trails, sidewalks, parks or forest.

Strength Training 

Strength training does not have to be extreme weight lifting. Anything that challenges a muscle group through lifting or resistance—triceps, biceps, chest, legs, back or core—is considered strength training and is so good for overall health. Yoga is excellent for strength as it builds on many of these muscle groups using your own body weight and holding positions for a length of time. Doing a series of push-ups will build arm strength, squats or lunges will increase leg strength and plank or sit-ups will improve core muscles.


Stretching is important as it increases flexibility and helps avoid injury from cardio, strength training and regular daily activities. When the body is warmed up, such as after a brisk walk, try to stretch any muscles used and hold each stretch for 10 to 30 seconds. Yoga is also great for flexibility and for learning new techniques for reaching hard to stretch areas.


Yes play. Don’t just send the kids outside to play, JOIN THEM! Grab a basketball and head to the school playground to shoot hoops, take a soccer ball and practice shots on net, go to the pool and get wet, or join a hiking group and meet new active friends.

Make being active part of your every day routine and before you know it, trying to #Fit30 minutes of exercise in your day will be no challenge at all.