30 Minutes of Fitness Everyday


Generally, people are acquainted with the idea that having 5 portions of meal comprising fruit and vegetables per day is enough to be healthy. But the truth is not like that, as they are unaware of the suggested 30 minutes of exercise every day.

According to new research printed in the American Journal of Physiology, 30 minutes of exercise was found to be more beneficial as compared to 1 hour of exercise. The research was carried out regarding the importance of 30 minutes of workout. The exercise programs were prescribed to sixty obese but healthy men. Half of them exercised for 1 hour a day, while half of them exercised daily for 30 minutes. Those men who exercised 30 minutes daily were found to lose more weight as compared to those who exercised for only an hour daily. Even they were found to burn more calories than the researchers predicted.

This thing demonstrates that 30 minutes of exercise is sufficient for a weight loss program. It is even essential to maintain your body’s fitness. You can try the below-mentioned 30 minutes of fitness regime as well.


It is easy and can be performed by anyone. Avoid driving by car and use a cycle to your local park. Daily cycling of 30 minutes will help you to burn off approximately 150 calories. It can be even more enjoyable for your obese kids and also will be beneficial to them.


Tone up your body by burning calories and relieving stress. Do gardening for half an hour. By doing shoveling and digging you can anticipate burning around 250 calories while with weeding you can burn 105 calories and by raking 100. It means manual work can help lose more calories as compared to machine work. Mow your lawn and burn above 200 calories depending on your lawn size.


The suggested 10,000 steps every day will facilitate protection against a variety of diseases linked with our lifestyles such as diabetes mellitus, heart disease, hypertension, and even some forms of cancer. The majority of people find it easy to sit in the car to drive the children to the school or any local stores, which are usually within easy walking distance. Avoid it as a brisk walk will help in burning approximately 100 calories in just 30 minutes.


Different types of housework such as dusting, changing bedding, and hovering are great ways to increase your heart rate and burn calories. Moderate type of housework if you perform, it will help you to burn around 160 calories for every hour but the housework of higher intensity will help to burn an increased number of calories.

Stairs climbing

The majority of people need stairs to use at work or home. The stairs climbing will provide the benefit of being easily available and assessable at your home. You can tone up your tummy as well as your legs’ muscles by simply climbing up and down the stairs for 30 minutes daily. The more effort you put in, the more calories you will utilize. You can burn around 150 calories after 30 minutes of stairs climbing.

If we can incorporate these simple ways of exercising into our everyday life, we can successfully keep ourselves healthy and fit. There would be no such problem of weight gain and illnesses such as heart diseases or diabetes. Everybody should aim towards 30 minutes of fitness to take pleasure from physically, mentally as well as spiritually fit life.


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
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