30 Minutes of Physical Activity Improves Your Health

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The World Health Organization (WHO) says: “any body movement produced by skeletal muscles that involves energy consumption is considered physical activity. This includes sports, exercise, and other activities such as playing, walking, doing housework, gardening, and dancing. Any activity, whether for work or walking or cycling, or as part of recreational activities, is a health benefit ”.

 After establishing what a physical activity is, we want to present some of the benefits that this represents for our health.

1. Improves cardiovascular function

As the blood circulates better, oxygen can reach all corners of the body, which is essential for metabolism. Therefore, being physically active helps prevent heart disease.

2. Supports the improvement and stabilization of high blood pressure and diabetes

Physical activity helps stabilize blood glucose levels. Hence the importance of physical exercise for patients with diabetes.

3. Stay away from depression

Integrating physical activity into your life causes increased production of serotonin which is the happiness hormone. If you practice this physical activity regularly, you can be happy more often. This will help improve your mood and self-esteem. 

4. Improves the quality of sleep

Maintaining a more active life has a positive impact. Regular exercise also affects your ability to relax and sleep better. The energy depletion produced by exercise helps to stimulate recovery processes during sleep. In general, it could reduce insomnia and other sleep disorders.

Like all these benefits you can get the improvement of the physical appearance.


If you are not motivated to start practicing yoga, Pilates, tai chi, walking, Zumba, stationary bike, jogging or going to the gym. Here are some ideas that you can implement to increase the level of physical activity in your routine:

Go up and down stairs. If you have access, go up and down stairs several times. You can start walking to the pharmacy, to the supermarket, to visit someone who lives two blocks away, or walk your dog for 10 more minutes a day.

You can put on dance music and simply dance, when you clean up around the house, dance around for 30 minutes to get moving!  

Riding a bike can be done as a family.

Play with your children, certain games that they love are of great physical mobility, such as jumping rope, hula hoop and playing with a ball. 

Raise your legs alternately while washing dishes.

You do not have to become an athlete overnight, it is only to seek to increase your level of physical activity until you reach 30 minutes, at least 4 times a week to get moving and in better health.