30 Minutes of Daily Exercise

What can 30 minutes a day of exercise do for your health?


Doing just 30 minutes of moderate intensity exercise 5 out of 7 days of the week can have significant health improvements.

Examples of Moderate intensity exercise

  • brisk walking
  • water aerobics
  • dancing
  • gardening
  • tennis
  • biking leisurely

Heart health

Exercise can decrease the risk of having a cardiac event by improving blood flow, lowering blood pressure, and decreasing cholesterol.

Weight loss

It is not a secret that exercise along with a healthy diet is the key to weight loss. Studies have shown that overweight men who did 30 minutes of moderate exercise a day lost an average of 8 lbs. over the course of 3 months.

Reduce stress

The best way to reduce stress is through exercise. When you exercise your body increases the amount of norepinephrine it produces, which is needed to combat your brains response to stress.

If you are having a stressful day 30 minutes of exercise can help with your tension and kick that stress to the curb.

Mood booster

Have you ever noticed that you dread going to the gym but after your workout you feel like you can take on the world? Well that has to do with how your brain responds to exercise. When you exercise your body produces endorphins, which can actually decrease your response to pain and trigger a happy feelings.

More Energy

If you are feeling fatigued the last thing you probably want to do is leave the couch and go exercise. But you should! Exercising helps deliver oxygen and nutrients to your muscles and can actually give you the energy boost you need.

Improve memory

Some of you may be surprised to learn that exercising can improve your memory, recall and decrease your chances of getting dementia. Just like puzzles and brain games are good for your mind so is exercising. It can actually increase the production of hippocampus cells which are responsible for both learning and memory.

Decrease Anxiety and Depression

Often times, when you are dealing with mental health issues, exercise is the last thing you want to do. It is unknown exactly how exercise affects mental health, but we do know that it can increase endorphins, distract you from your worries and can help you cope in a healthy way. Participating in a healthy exercise program has also been proven to help anxiety and depression from coming back.

Bone and Joint Health

Regular exercise can actually help prevent future bone loss and help us maintain muscle strength, coordination, and balance. All of this is important to help prevent falls, injuries and related fractures. This is especially important for older adults and people who have already been diagnosed with osteoporosis.

When all is said and done, remember to always replenish the fluids you lose during your exercise. At Invigorate Health, we can help you get back all the vitamins and nutrients your body needs.