30 Minutes Easy-to-do Daily Exercise Routine


Contributed by: Anjali Dharra


In this day and age, everyone knows and thinks that exercise is one of the most important things to stay healthy. But how often do you really need to go to kickboxing classes, hit the gym, roll out a yoga mat, or do a home workout?


Chances are your son is training three times a week while your brother is playing tennis every weekend. Your wife goes for a walk every day and your daughter practices dancing and yoga. And you bike occasionally and finally take fitness seriously.

Now is the time to put your good intentions into action and to do that you need to set a fitness goal and think about how often you should exercise and how much exercise is enough. to achieve the fitness goals that keep you healthy and active when done in an appropriate manner and duration.

Because only you know and can decide how much exercise is best for your body.


Are you one of those 80% of Indians who have signed up to a gym or committed to an exercise program multiple times and dropped out after a few weeks because you had no idea what exercise is good for you? If yes, you are not the only one.

There are large numbers of people who engage in light to vigorous physical activity without seeking the advice of doctors or fitness professionals.

So here’s your guide to everything you wanted to know about how much exercise is actually good for you, what gives you some health benefits, and where to draw the line.


Why train?

There are five main reasons people choose to exercise: work, health, recreation, competition, or looks.

Your exercise needs depend on your motivation, your starting position, and how quickly you want to reach your fitness goals.

Your personal preferences, schedule, and the equipment you have access to all affect the type of exercise you choose to do.


No matter what your goals are, here we help you with how often you should exercise and how to develop the best fitness routine.

So read on and pay attention to the routine exercises listed below.


Walking is a great way to improve or maintain your overall health and wellness. If your goals are weight control, good mental health, good sleep, happiness, healthy digestion and longevity, walking is a must.


You’ll be glad to know that a brisk walk is 100 steps per minute and can improve your cardiovascular fitness and decrease your chances of development diabetesarthritis, cancer and depression to name a few.

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In addition, walking strengthens your bones, decreases your excess body fat, increases muscular endurance, and improves your immunity.

Regular brisk walking for at least half an hour a day is recommended. And it is not recommended to exceed the time without consulting your doctor.

To go biking

Cycling is an official sport activity that helps your body stay healthy and active in a number of ways. If you’re looking to increase leg strength, endurance, muscular endurance, joint health and immunity, look no further than cycling.

30 minutes of pedaling is optimal to reach your fitness goals. Cycling is also a good option for people with aching hips, backs and knees.

In some studies of older cyclists, cycling has been observed to preserve muscle and immunity youthful for years.

Complete this energetic and exciting activity within the limits recommended by health professionals for effective results.


Running itself is a rigorous exercise, so it’s often recommended for shorter periods of time. If you want to get your heart healthier, have a good metabolism, have stronger bones, have an active brain and mood, and have an optimal body weight, running is best.

15 minutes or just 5 minutes of running is enough to reach your fitness goals. For continued inspiration, you can download some running apps on your phone that can make running easier for you.

So grab a good pair of running shoes and just start today, but remember to do it in moderation and push your limits to avoid complications in the future.


In recent times, a group of physical, mental, and spiritual practices have leapfrogged other physical practices in this modern world such as yoga and Pilates.

30 minutes of daily yoga can help you achieve your health goals, such as: B. Body balance, strengthening lower body flexibility, rest, strength and reducing back pain to name a few.

Choose from the easiest yoga asanas to moderate ones, allowing your body to slowly adjust to the more intense asanas over time.

To swim

Swimming is another athletic activity that requires the full energy of the body. Many women prefer swimming to running because swimming strengthens the body and relieves pressure on the joints.

It’s difficult to overheat in water, even after intense exercise. Swimming is also good for lowering blood pressure, calming the mind, increasing appetite, and building back, core, and shoulder strength.

20 to 30 minutes of swimming is sufficient for a person aiming for the above fitness goals. It is highly advisable to promise yourself to swim at least three times a week for effective and efficient results.

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weight training

Weight loss is a very common goal for many people these days. You can achieve a healthy weight by choosing moderate exercise for health, but for effective and better results, you need to spend at least an hour doing moderate exercise.

This may sound like a lot, but remember that people spend hours on it and sometimes it can lead to major setbacks because they are unaware of how much exercise is good for their body.

Excess fat is something you can’t selectively remove from your thighs, stomach, and butt. Don’t look for instant results, engage in light to moderate physical activity and choose a healthy eating plan.

Advice: Try to reduce your calorie intake and burn your calories with interesting exercises without harming your body, health and desires.

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Final Thoughts

Luckily, a little moderate exercise is enough for any individual trying to improve their overall health and well-being. It boosts your mind and mood, lowers your stress levels, prevents illness and thus contributes to your overall well-being.

Walking, running, swimming, biking, yoga, and weight training are some of the well-known exercises that are often suggested by health professionals, fitness trainers, doctors, and nutritionists.

Because these are the basic physical activities that people do most often, but they don’t know how and how long to do them.

Hours of practice isn’t as effective, but doing it appropriately and at the optimal time can change the way you think and live.

So think twice before you start, or indulge in a form of exercise. Familiarize yourself with the strength and capabilities of your body. Start with small to moderate exercise and live a healthy lifestyle.

To know the true worth of your body, you can perform pre-workout and post-workout health screenings to track your vital signs and any changes post-workout.

In addition, you are also entitled to predict your health condition in advance using the only genetic testing method.

Book the full-body health test today!


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