Have you ever felt tired and stressed out from work and when you get home you will see your children running towards you asking you to play soccer with them? And you said “no” and promised them to do it later, after you take a rest?
Instead of disappointing your children, next time say “yes” and give it a try. You will be amazed how much energy you have after 30 minutes of activity.
Did you know that by exercising at a moderate pace for 30 minutes, you will not only feel better physically, but also mentally? It has been shown that moderate exercise improves the appetite and sharpens your problem solving skills. But there is more. You will also feel it is easier to sleep at night if you do moderate exercise, even for only 30 minutes every day.
What are the benefits of regular exercise?
It promotes self-discipline and has a positive impact on your perception of life. Exercise helps lift your mood and get you out of depression. For beginners, it can be done in 15 minutes 2 to 3 days a week. You can increase the time you spend once your body gets used to it.
Do not ever force your body! If it hurts, then stop. You can take a break for a few days and then you can start over, but you have to start from the beginning again.
Here are some moderate exercises for fitness you can do and enjoy:
- Go for a walk. Use your environment. You can walk your dog or go with your partner or child. Encourage your family to do a daily walk and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight to keep your Vitamin D levels up.
- Discover the wonders of Yoga. Yoga is an effective exercise that energizes not only your body but your soul. You can easily learn some basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise every evening can encourage and recharge your body with the energy lost during the day. And you can relax while stretching!
- Get involved in team sport. Play cricket, football, baseball, tennis or badminton. Many doctors recommend sports as an effective way to keep fit and healthy. And you can have a lot of fun, you don’t have to take it seriously. Shooting basketball hoops with a friend is also a moderate exercise for fitness.
- Participate in exercise programs at work. If you do not have exercise programs at work, why not start one? You can talk to your boss about it and get your colleagues involved. Not only will you lose calories but it is also a good way to bond. This can be done 30 minutes, three times a week.
- Exercise while doing household chores. Gardening, raking leaves, mowing the lawn, doing laundry, vacuuming and washing your car are effective moderate exercises that can be done at home. Use these tasks to sweat and burn calories. Instead of using machines to perform these tasks, why not do it by hand and lose some fat?
You will be surprised how exercise as part of your daily routine will burn calories. Doing just 30 minutes of moderate exercise for fitness every other day can burn up to 1000 extra calories!