It is already scientifically proven that the practice of regular and moderate physical activities, even if only for 30 minutes a day, bring several health benefits. It oxygenates the brain, reduces stress, increases disposition and improves physical shape, leaving the body more resistant and toned.
The American Heart Association (AHA) and the American College of Sports Science (ACSM) are just a few of the many groups that recommend this 30-minute formula.
This pattern was chosen because, if done daily, the result is a significant reduction in the risk of incidence of several diseases, such as: Diabetes, stroke and arterial hypertension.
Also, 30 minutes of moderate activity is a reasonable amount of time for people who are not used to exercising frequently.
How do I start practicing 30 minutes a day?
You can start small, with a light walk, for 30 minutes, five days a week. This is considered an acceptable measure, although the ideal is to practice some type of physical activity every day, including weekends. After all, it’s only 30 minutes isn’t it?
We’ve separated some tips that will help you maintain the workout routine and not get discouraged.
Create and practice the habit
The benefits that physical activity brings to health and the body only begin to be noticed with constant practice. The goal is to be active throughout your life, at least 30 minutes a day.
Setting a 3-week goal can be a good start for you to get excited and build the habit. Organize your routine and set aside 30 minutes a day to exercise. If you fail in one day or another, you don’t have to give up, the important thing is to stay focused on the goal and complete the 3 weeks with the most use you can. And when you reach the goal, you already know, right? DOUBLE THE GOAL!
In the mid-1960s, American plastic surgeon Maxwell Maltz observed that it took his patients about 21 days (3 weeks) to assimilate the benefits and changes of a surgical procedure. This is the period necessary for the brain to make a new habit a pattern and perform the task with less effort.
Divide the 30 minutes into blocks
If your routine is busy and there is little time left for physical activity, you can divide the 30 minutes into small 10-minute blocks. You can do this by parking your car further away so you can take a walk, taking the stairs in the building instead of the elevator, or walking around the neighborhood during lunch breaks. This encourages people to add the activity to their normal daily routine.
Is 30 minutes really enough?
30 minutes of daily exercise is as effective in weight reduction and health benefits as 60 minutes, according to a Danish study.
The team responsible for the study suggested some possible explanations for the results. According to Mads Rosenkilde, one of the researchers, doing 30 minutes of exercise a day is a goal so achievable that participants had the will and energy for more physical activity after meeting their daily exercise goal.
What exercises can I do in 30 minutes?
There are a number of activities you can choose from: A walk around the neighborhood,mobile apps to train at home, running, or even hiring a personal trainer to reach your goal faster with the care of a professional and personalized training.
Some exercise ideas so you can start your 30-minute-a-day routine today:
- Walking with slow or fast steps
- Race
- Dance
- Series of squats and sit-ups to do at home that we recommendin thisarticle
- yoga
- stretches
- Swimming
- Bodybuilding
- Go up and down stairs
- Ride a bike
You only need to do half an hour a day of any of these activities to start feeling the difference in your body, mind and health.
7 benefits for those who practice 30 minutes of physical exercise daily
1 – Strengthens bones, muscles and joints
This strengthening is intensified when we work the lower limbs, with activities such as walking, squats, running, biking, among others. Another benefit is the reduction of sagging and the accumulation of localized fat.
2-Helps regulate sleep
A good night’s sleep can reduce the risk of various diseases, in addition to mitigating the effects of stress and anxiety caused by an exhausting routine. Exercises such as running, for example, produce substances that relax the body and provide a better quality of sleep.
3 – Reduces anxiety and depression
Regular physical activity is a great ally in combating anxiety and depression. This is because it promotes the release of hormones such as endorphin and serotonin, responsible for the feeling of well-being. It also increases levels of neurotransmitters like dopamine, known as the pleasure and happiness hormone.
4 – Helps to minimize the effects of PMS
Estrogen and progesterone start to influence the functioning of the female body from menarche (first menstruation). The practice of some type of physical activity increases the production of beta-endorphin – a vasodilator hormone – which alleviates menstrual cramps.
5 – Reduces the impacts of menopause
The regular practice of some type of sport, after 50 years, stimulates the production of hormones that help in muscle recovery and in the maintenance of lean and bone mass. Frequent physical exercises delay arterial aging and decrease body fat.
6 – Fights diabetes and cholesterol changes
The practice of daily physical activity helps to reduce LDL (bad cholesterol) and improve HDL (good cholesterol). In addition, it reduces the obstruction of blood vessels and the uptake of glucose, the sugar used by the body, which helps to reduce the risk of diabetes.
7 – Improves breathing capacity
The greater the intensity of the exercise, the greater the amount of oxygen needed for inspiration, causing air to enter through the lungs, nose and also through the mouth. As the fitness level increases, the flow of breathing tends to become more fluid and the practice becomes less breathless and tiring.
Despite all the benefits of an active routine, you need to be careful, as excessive exercise can also cause injuries and injuries. To avoid damage and maintain the daily frequency of activities, start slowly, with lower intensity exercises and build up gradually.
Remember to always seek professional guidance to perform the exercises correctly.
What’s up? How about starting today?
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