30 minutes of exercise a day helps you live longer

We all know it’s important to get off the couch and get active, but there are more tangible health benefits of exercising regularly – for just 30 minutes a day – than you think.

Get active, live well

1. Exercise reduces disease risks

Getting active and fit has been shown to decrease the risk of a number of lifestyle diseases, and when done under the guidance of a doctor, exercising regularly is also an effective way to manage these diseases.

Studies have shown that even a moderate level of regular exercise can:

• Improve insulin sensitivity thereby reducing the risk of type 2 diabetes
• Increase good cholesterol (HDL) and decrease bad cholesterol (LDL)
• Reduce the risk of atherosclerosis, the build up of plaque (fatty substances) in our arteries
• Lower the risk of high blood pressure (hypertension)
• Improve blood circulation, lowering the risk of stroke
• Strengthen the immune system, lowering susceptibility to illnesses like the common cold
• Help us “bounce back” quicker after being sick, and
• Lower the incidence of certain types of cancers, including breast cancer. 

2. Exercise improves heart health

Cardiovascular or heart disease is one of the single biggest causes of premature death globally. Physical inactivity and a sedentary lifestyle contribute considerably to the incidence of heart disease.

The heart is a muscle, so the harder you work it, the stronger it gets. Exercise also increases your lung capacity. If you exercise regularly, your body will need less oxygen to perform specific tasks.

Studies have shown that physically active individuals have half the risk of heart disease-related death than those who are inactive and unfit. Regular exercise makes the heart and lungs more efficient at delivering oxygen and glucose to the muscles, and the muscles become more efficient at metabolising the glucose to produce energy.

3. Exercise helps with weight management

Maintaining a healthy body weight involves balancing your energy (kilojoule) intake from food with your energy (kilojoule) output through exercise.  We start losing fat when the balance is negative, i.e. we expend more energy than we consume. So the best way to tip this equation in the right direction is to reduce the “energy in” by consuming fewer kilojoules and increase “energy out” through exercise.

Exercise kick starts your metabolism and triggers biochemical changes that burn body fat. The metabolic effects of exercise persist well after the exercise session is over. The increase in metabolic rate with exercise may, however, increase your appetite. So controlling what you eat and how much you eat needs to go hand-in-hand with exercise, if your goal is to lose weight.

Physical activity is good for you at any level of intensity. Therefore, 30 to 60 minutes of moderate-intensity training a day has tremendous health benefits. However, if fat loss is your goal, intensive training is the name of the game. Overall, follow “the more, the better” rule: try and exercise for 60 minutes or more, at moderate intensity for most days of the week. And persist with this exercise regimen for months to realize the full benefits.

4. Exercise protects your bones

As we get older, the loss of bone mass can lead to serious health problems such as osteoporosis. Osteoporosis can turn a mild stumble on the street into a fractured or broken hip.

The skeleton becomes stronger in response to the mechanical loading that occurs during exercise. Studies have shown that people who exercise regularly have higher bone density and lower hip and vertebral fractures than age-matched people who live sedentary lifestyles.

5. Exercise is an effective stress buster

Exercising provides a “time out” from the stresses of daily living. The reason is chemical: when we exercise, our body secretes hormones called endorphins that help improve our mood.  Other hormones that help us control stress and anxiety – norepinephrine, dopamine and serotonin – are also secreted in higher amounts during exercise.

Regular physical activity is also a proven intervention to alleviate the symptoms of anxiety and depression.

6. Exercise helps you sleep well

People who exercise regularly fall asleep quicker, sleep better and feel less tired during the day than those who don’t.

Make time to move

Think of what 30 minutes really is in relation to the rest of your 24-hour day. It’s a fraction – 1/48^th to be exact.  Here are some easy ways to put aside 30 minutes a day to get active:

• Wake up earlier – research suggests that people who exercise in the morning are more likely to stick with it.

• Make household chores count – mop the floor, scrub the bathtub, or do some gardening to get your heart pumping and strengthen your muscles.

• Be active while watching TV – do strength exercises with hand weights or a stretch band, ride a stationary bike or stretch while watching your favourite show.

• Pick an exercise you can do anywhere, anytime – this gives you no excuse! Bodyweight exercises, running and yoga can be done even on a business trip, or at home when you’ve missed your gym class because of a late meeting.

• Make a schedule and stick to it – exercise is a priority worth keeping. If something unexpected gets in the way, have a backup plan as you would for any important business meeting or family commitment.