Better health in 30 minutes

WE ALL know how important exercise is to us and how it helps tone the muscles that keep our body in perfect condition. A fair amount of exercise can even help slim down unwanted fats and calories. However, as much as we'd like to hit the old treadmill and start pumping iron, our busy lives allow us little time to engage in such activities. And when we do have the time, we're usually too tired to do so after slaving all day at work or at home.

Fortunately, people who have eight-to-five jobs don't have to miss out on all the great benefits that exercise brings. Believe it or not, for a mere thirty minutes a day, you too can attain a healthy and fruitful life.

Though true that longer exercises can bring more health improvements, 30 minutes is enough for your body to become active and rise above the level of passivity. At this level, you can perform mentally and physically better.

According to the report of the United States Surgeon General on Physical Activity and Health, a minimum of 30 minutes of regular physical activity can improve health by reducing the risk of premature death and heart diseases. It also lessens the danger of developing diabetes and colon cancer. Moderate exercises also help lower blood pressure and reduces the risk of developing one.

Aside from the physical benefits, engaging in regular physical activities can also improve a person's psychological well-being by fostering mood improvements and decreasing the feelings of depression and anxiety.

Furthermore, you can divide the 30 minutes in several bite-sized chunks. For example, instead of taking a walk for 30 minutes, you can bike for 20 minutes and stair climb for 10 minutes. Even mundane house chores such as walking the stroller or gardening can also contribute to your health. If you have some place to go to and it's within walking distance, by all means, take a walk. If your house needs cleaning, do it yourself. The time you spend pushing and moving those chairs and vacuuming the carpet can very well help you accumulate those exercise minutes. And if you're at the office, you may opt to use the stairs instead of the elevator.

However, if you intend to perform only one activity per day, the Surgeon General recommends the following*:

1. Washing and waxing a car for 45-60 minutes
2. Washing windows or floors for 45-60 minutes
3. Playing volleyball for 45 minutes
4. Playing touch football for 30-45 minutes
5. Gardening for 30-45 minutes
6. Wheeling self in wheelchair for 30-40 minutes
7. Walking 1 3/4 miles in 35 minutes (20 min/mile)
8. Basketball (shooting baskets) for 30 minutes
9. Bicycling 5 miles in 30 minutes
10. Dancing fast (social) for 30 minutes
11. Pushing a stroller 1 1/2 miles in 30 minutes
12. Raking leaves for 30 minutes
13. Walking 2 miles in 30 minutes (15 min/mile)
14. Water aerobics for 30 minutes
15. Swimming laps for 20 minutes
16. Wheelchair basketball for 20 minutes
17. Basketball (playing a game) for 15-20 minutes
18. Bicycling 4 miles in 15 minutes
19. Jumping rope for 15 minutes
20. Running 1 1/2 miles in 15 minutes (10 min/mile)
21. Shoveling snow for 15 minutes
22. Stairwalking for 15 minutes

Therefore even if it's just for 30 minutes a day, the difference it spells will be worth every second. After all, for one who barely has time for exercise, 30 minutes is a time well spent. *

*Please consult your physician before engaging in any vigorous activity.

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