10. Helps You Sleep
Studies show that 20-30 minutes of moderate to vigorous exercise three to four times a week will help you sleep better. You should aim for a morning or afternoon workout as a workout close to bed might make you too energized to sleep.
9. Boosts Happiness
Penn State University conducted a study that found people who exercised, whether mild, moderate or vigorous, had more pleasant feelings than those who didn’t.
8. Slows Aging & Reduces Risk of Premature Death
Regular exercises make you more aerobically fit as you get older. It also reduces the risk of many age-related diseases, improves skin tone, muscle tone and increases flexibility.
7. Reduced Risk of Heart Disease
A variety of studies and trials conducted in 2013 (305 trials with more than 339,000 participants) found that no statistically detectable differences between people who exercise and people who were given medication to prevent heart disease and prediabetes.
6. Boost of Energy
According to experts, low-intensity exercises can drop fatigue levels and give a 20 percent energy boost. And, the low-intensity group’s fatigue levels dropped more than the higher-intensity group. Both groups reported increased energy over a six-week period.
5. Better Memory
A study found that aerobic exercise, like running or swimming, boosts the size of the hippocampus (part of the brain responsible for memory and learning) in women with a recognized risk factor for dementia.
4. Increased Confidence
Stop feeling down on yourself and start feeling confident. Researchers found that “the simple act of exercise and not fitness itself can convince you that you are better.”
3. Perform Better At Work
One study found that employees who worked out during their lunch hour or before work reported lower stress levels and being happier and more productive throughout the day. They also performed better.
2. Live Longer
Keeping yourself happy and healthy can help you live a longer more fulfilling life. A study published in 2012 (which studies 650,000+ people) found that 150 minutes of moderate exercise (half an hour five days a week) increases lifespan by 3.4 years.
1. Reduces Stress, Depression & Anxiety
Both stress and anxiety can be diminished by a workout – you will be less hyperactive and jittery. Your body will also release endorphins for an hour to two hours after the workout, which boosts mood and promotes relaxation. Evidence exists that regular exercise can aid in treating clinical depression.
Need a 30-minute exercise? Check these out!