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Seven Incredible Benefits of 30 Minutes of Exercise

Nitin is a certified life coach, executive coach, writer, husband, and father. His passion is to help people become their best version.


Introduction - How Long Should You Exercise?

I want to start this article off with a question - How long do you exercise daily?

Well, 30 minutes of exercise daily for 5 days in a week will keep you in good shape.

According to the American Heart Association, that is actually the recommended amount of exercise per week, and it is estimated that nearly 80 % of adult Americans don't meet this recommendation.

This can potentially set them up for years of health problems later down the road.

Fitness professionals get one of the most common complaints "I don't have time".

So let me tell you something about the time.

Every single one of you has 168 hours in a week and I'm only asking for two and a half hours out of your week.

By taking out this time, you can live a better life, a healthier life, or even a longer life.

There are many incredible benefits of exercise.

Fitness is a lifestyle. This is not a quick fix.

This is something you have to incorporate into your daily regimen, just like brushing your teeth or taking a shower.

The 7 Powerful Benefits of Exercise

We all know that exercise is an important part of a healthy lifestyle, but what you may not know is just how important it is.

These benefits may include reducing serious health problems such as chronic diseases.

It may boost your brain functions, so in a sense, it can make you smarter.

It can improve your mental and as well as emotional health.

It will make you more disciplined as a person whether you're at home or even at work.

And lastly, it will make you more confident inside and out.

1. Exercise Reduces Health Problems

Most people exercise because either they want to lose weight, they want to look better, or they have health issues.

Some people exercise because they love the challenge.

They love the sense of accomplishment it gives them.

They love watching their body transform, but, most importantly, they love inspiring and helping others.

The first important benefit here is how exercise can actually reduce health problems.

These could be chronic diseases like obesity, heart diseases, diabetes, hypertension, osteoporosis, and the list goes on.

We all know someone with at least one of these diseases.

All of these diseases can actually be lethal.

Over one-third of the population is actually considered obese, which can lead to many of these diseases that are mentioned above.

2. Making Healthy Food Choices

However, this can all be prevented through proper nutrition and exercise.

So when you exercise and make healthy food choices, your body will put on muscle and make your joints and ligaments stronger.

You would be less prone to injuries and you'll look ten times better.

You will also lose fat in places that you don't want it, like your arms, your stomach, your legs, your love handles!

Not only do you lose fat on the outside, but you will also lose fat on the inside.

This is the fat that surrounds our organs, and this is called visceral fat.

Visceral fat can cause many of these chronic diseases listed above which can be lethal.

Given below is a perfect example of this.

Watch this beginners Guide to Healthy Eating

3. Health Condition Improves Radically

My friend's father was actually kind of overweight. He was very unhealthy. He had a very poor diet which led to diabetes, high blood pressure, high cholesterol, and the list goes on so over the years he's made better food choices.

However, in these last two months, he wanted to change his life around for the better. So he started incorporating vegetables into his every meal.

He started eating good sources of healthy fats. He got good sources of protein.

He took out bread, he took out rice, he took out pasta, he even took out most fruits and the results were actually staggering.

He lost over 20 pounds, he stopped taking a lot of his medication and he even stopped taking his insulin shots.

So, by incorporating exercise and proper nutrition it can reverse something as serious as diabetes.

He took out carbs because he was a diabetic.

I'm, not trying to say carbs are a bad thing. You just have to make sure that you're eating it in moderation and making smart food choices.

4. Exercise Makes You Mentally Alert

The second incredible benefit of exercise is that it can actually make you smarter. When you exercise, your heart is going to pump more oxygen into your brain and throughout your body. Many people always forget how to breathe when they exercise.

So, in order to reap these benefits, you have to make sure you are breathing in through your nose and exhaling through your mouth.

When you do that, your brain and body release tons of hormones which will provide a nourishing environment for the growth of new brain cells, it may also act as a first aid kit on damaged brain cells.

Therefore, in a sense, it's kind of healing your mind.

If you incorporate exercise into your daily regimen, it will prepare you for the mental stresses that you encounter for the rest of the day.

It will also increase the retention of your new information, improving your memory, and also giving better reactions to complex situations.

So not only does exercise make you look better, makes you healthier and may also make you more productive, whether you're at work or at home.

5. It Improves Mental Health

The third benefit is that exercise can actually improve your mental health. It's, not just about how far you can run or how much you can lift, exercise can improve you mentally as well.

It is vital for maintaining mental fitness.

Studies show that exercise can actually treat depression, anxiety and stress just as well as medication, without the side effects.

Of course, here's why exercise is so effective when it comes to these types of problems. Changes will start to happen in your body.

You will produce more endorphins, which are hormones that make you feel good. It may also act as a natural painkiller.

It can improve your alertness and concentration. It will also improve your ability to sleep.

So, in a sense, it will help you relieve stress: it can decrease overall levels of tension, whether it's in your mind or in your body.

It may help elevate your mood, making you happier.

And lastly, it will give you plenty of energy to use throughout the day, so your mind and body work hand-in-hand. When one feels better, so the other.

How Exercise Positively Affects Your Mental Health

6. Inculcates Discipline In Life

The fourth incredible benefit of exercise is that with exercise comes discipline and all of those intrinsic health benefits that I mentioned earlier.

However, in order to reap all these benefits, you have to make sure that you are consistent as well as disciplined. Most people want to be healthy and they want to live a long life right.

This doesn't happen by accident. Most of the healthiest and happiest people in the world all probably have one thing in common, and that is living a healthy lifestyle takes consistency and discipline.

So, first of all, you would have to plan your day. Accordingly, you got to make sure you have enough time to incorporate exercise into your daily regimen, whether it's in the morning in the afternoon, or even at night when you're really tired.

This doesn't always have to be boring, it could be something that you like. You could be going out and playing sports, going for a hike, going for a walk, or even taking a dance class.

Second, you have to make sure that you're making healthy food choices.

You got to make sure you're eating good sources of protein so that your muscles can build and repair itself.

You got to make sure you're incorporating healthy fats into your diet, so your hormones are functioning properly.

You got to make sure you're, having good sources of carbs so that you have enough energy for you to use throughout the day and also your micronutrients, which are your vitamins and minerals.

All of this takes discipline.

However, this doesn't happen overnight. It's a journey to learn to love the things that are good for you.

Discipline is a decision, a decision that says I will constantly do the things that I need to do in order to reach my goals.

Sometimes this is easier said than done. The good news is that discipline is like a muscle, the more you strive to use it, the easier it will be.

Discipline becomes habitual.

7. Inspires Self- Confidence

So this brings us to the last point: Confidence.

There's, nothing better than seeing your hard work pay off. When you exercise and you eat well, you will start to see physical and mental changes happen throughout your body.

Being happy with how you look is essential for confidence. When you look good, you will feel good.

You want to be happy with yourself, no matter where you are on your journey. Your mindset will become healthier as well as more positive.

It will become easier for you to socialize, with new people, make new friends, and possibly open doors to new opportunities.

New opportunities and new connections may lead to new friendships, new relationships, or even new careers. When you're confident, this becomes contagious. People would want to be around you.


This is the opportunity for you to inspire and motivate others. When you are so passionate when it comes to fitness, your friends and family see the changes that you inspired within yourself and they want the same for themselves.

It doesn't matter how old you are. You can start wherever, whenever.

If there's, one thing I want you to understand today is that as long as you incorporate fitness into your life, your future self will thank you.

Fitness is not just about helping yourself, but about helping others as well.

It isn't a punishment, it's a blessing.

Nutrition isn't restrictive. It's healing and health.

Your health is something worth fighting for.

I hope that this article has inspired you to start your own regimen of exercise. I believe that you have understood the incredible benefits of exercising now.

Happy exercising and live long and strong!

Self Assessment

This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2020 Nitin Khaire


Nitin Khaire (author) from Mumbai on September 30, 2020:

Hi Niks. It is good to know that you have experienced the benefits of exercising for 30 minutes daily.

The benefits are great in the long run.

I hope that people who read this article would find the motivation to start exercising or start again if they have stopped.

Life has to go on. Isn't it?

Niks from India on September 30, 2020:

I have witnessed the above benefits by 30 to 40 minutes of daily exercise. Can absolutely relate to the things you mentioned in this article. This article will inspire people to exercise. especially igniting those who have stopped exercising and can't find any motivation for the same.

Nitin Khaire (author) from Mumbai on September 24, 2020:

Hey Sowrabha,

Its good to hear from you. Thank you for your kind words and also for taking the time to read my article.

You are right, what we do today will affect us years from now - either in a positive way or a negative way. As far as exercising is concerned, a little bit of discomfort now will give us huge returns in terms of health and long life.

So it is worth it.

It is good to be back on HP.

Thank you again. Stay safe and take care.

sowspeaks from Bengaluru on September 24, 2020:

Hi Nitinji, this article was so well put that one but can’t but take to exercising seriously.

It is actually a simple daily practice but what a world of benefits. I especially liked it when you said ‘ your future self will thank you’. The days I do feel

lazy , I will remember these words.

It is such a pleasure to have you back in here. Cheers!

Nitin Khaire (author) from Mumbai on September 21, 2020:

Hey Charlene, I am so glad that you found my article inspiring. It just takes a few minutes to keep our body healthy and fit.

It does not really require a lot. Yes, it could be difficult in the beginning but as we keep at it consistently, things will become easy and even enjoyable.

Here is wishing you a healthy and happy life. Take care.

Charlene Gallant from Cape Town, South Africa on September 21, 2020:

Shoo Nitin, that was an inspirational and motivational article! Thank you...you certainly made me want to change my life around.

Nitin Khaire (author) from Mumbai on September 21, 2020:

Thank you for your feedback, Eric. It is good to know that you are already into the 30 minutes regimen.

Hiking in nature is simply beautiful. But yes, going to the gym does have fringe benefits like meeting friends who are on a similar mission.

Stay safe and stay healthy my friend.

Eric Dierker from Spring Valley, CA. U.S.A. on September 21, 2020:

Thanks I needed that. I have been coasting on 30 minutes a day. But I have the time for an hour so why not. Hiking in nature is where it is at for me.

But I miss gym and yoga for the camaraderie.