• Anukaran Banyal

How only 30 minutes of daily exercise can change your life

Updated: Jun 14

Keeping yourself healthy and fit has never been more important. A daily workout routine bring many positive changes in your life, but what many people don’t realise is that you don’t have to go through grueling hours of gym routine to have a healthy life. Taking some time out to go out for a run, lift some weights or playing a sport is also enough. Not everyone wants to go or has the time to go the gym for hours daily. All you need is to take out 30 minutes for 5-6 days of the week to lead a healthier life. Here’s how a daily routine of exercising affects your body and mind.


Exercise combats health conditions and diseases


Exercising regularly helps your heart to pump blood smoothly to your body. Having a daily routine reduces the risk of cardiovascular diseases. Being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. It lowers your blood pressure and increases the oxygen supply in your blood. Exercise can help you lower your blood sugar level and help your insulin absorb more sugar from your bloodstream.

Exercise can help you prevent and manage many diseases such as:

· Stroke

· Metabolic syndrome

· High blood pressure

· Type 2 diabetes

· Arthritis



Exercise and depression


Exercising helps release endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Overtime, it might also help boosting your confidence and improve your self-esteem.

According to a study done by the Harvard T.H. Chan School of Public Health, running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.




It enhances the functionality of your brain


Studies have shown that activities as simple as riding a bike, running or even walking slowed down the deterioration of the functioning ability of the brain in old people and slowed the effects of aging in the brain. Even small amount of daily activities can help you improve your cognitive functioning and helps your brain process new information accurately and faster.



Exercise helps us sleep better

One of the most important benefits of exercising daily is that it improves our sleeping cycle and a good night’s sleep does wonders to your body. Poor sleep has always been linked to a number of problems like diabetes and depression. According to a study published in October 2015 in the Journal of Sleep Research, exercise may improve mood and sleep in people with insomnia too. Given that running, walking and many other forms of exercises can be done at little to no cost, one could end up saving loads in medical bills.



It “slows down” aging


We are past the point where we need new studies to learn that exercising is linked to living a longer life. Several studies have proven how exercising regenerates cells in our body and provide us a boost of energy. Not just internally, regular exercising slows down aging in our skin.

Exercise speeds up blood flow, which makes for better skin — oxygen and nutrients are carried to cells throughout the body and waste products are moved out. “It’s like cleansing the skin from the inside,” experts says.

Skin inflammation can occur when you’re under stress, so relieving stress through exercise might help clear skin blemishes as well.



This is how taking only 30 minutes out of your day for your own body and mind can change your life. Exercising daily will help you feel good mentally and physically, there have also been many advocates of how exercising gave a boost to their personalities and helped them improve their social life too. Just a small step in the right direction and you yourself will start to feel the its positive impact.


Stay Healthy.


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