Physical Activity: 30 Minutes a Day

In-line skating, bicycling, swimming, walking, or playing soccer—whatever the activity—you can benefit from at least 30 minutes of exercise a day.

But you don’t have to train for a triathlon to be physically fit. Just by turning off the TV or computer and going for a 30-minute brisk walk around the neighborhood or playing 20-minute of basketball game regularly is incredibly beneficial to your health. The more active you are, the more beneficial it is to your health.

Regular exercise can help prevent diseases and injuries, including osteoporosis. A daily routine of moderate physical activity strengthens and maintains your body by helping to:

  • Runner using sports smartwatch on running workout healthy bones, muscles and joints
  • control weight, build lean muscle, and reduce your overall body fat
  • prevent or delay the development of high blood pressure (hypertension)

But how do you fit 30 minutes of daily exercise into your already very busy schedule? Here are a few suggestions.

  • Take a fitness class. From kickboxing to step class, there's a fitness class out there for you! Check out your local gym or YMCA to see what fitness classes are available in your area.
  • Turn family time into exercise time. Take a walk with your family, or get the whole family to play basketball, soccer, or another favorite sport together.
  • Invite your friends to be physically active. For example, join a softball team so everyone can participate.

If regular physical activity is a struggle for you or you have a physical condition, ask your doctor to recommend the appropriate amount of physical activity for you. Otherwise, if you're a healthy person, aim for 30 minutes of physical activity a day to keep you healthy and strong throughout your life.

Updated on: 01/14/16
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