Mar 14, 2022
Research shows 30 minutes of exercise daily is an effective weight loss practice.
Are 30 minutes of exercise sufficient for weight loss?
Can 30 minutes of moderate exercise put you back on your weight loss goals for 2022? Many people wouldn’t believe this, but it is true. You don’t have to hit the gym for hours to lose a few pounds a month. There is more you can do to stay motivated and weight loss high. The Office of Disease Prevention and Health Promotion recommends 30 minutes of exercise daily can keep you healthy[1]. Let’s examine how just 30 minutes of moderate exercise is sufficient for weight loss.
What does research show?
There are numerous articles online about the effectiveness of 30 minutes of moderate exercise daily. But two fitness articles record the benefits of 30 minutes of moderate exercise daily.
Both publications referenced two research articles from The American Journal of Physiology. Information from VeryWellFit[1] website proved that a group of men who exercised for half-hour lost the same amount of weight as the group who exercised for one hour. Both groups of men had a sedentary lifestyle and were overweight. As surprising as it is, the evidence proved that 30 minutes of exercise is an effective weight-loss method. Paige Waehner, a certified Personal Trainer, recommends that beginners do 30 minutes of moderate exercise for five days weekly will be beneficial.
Eat This, Not That! [2] website referenced another article that compared the pounds of weight loss over three months. The information explained by Ph.D. student Mads Rosenkilde proved that men exercising for 30 minutes lost an average of 3.6 kilos in three months. And the men who exercised for an hour lost an average of 2.7 kilos in three months. Both groups were subject to the same amount of moderate exercise.
It is evident from the increased obesity cases that much of America’s population has fallen below the minimum daily required activity. Weight management is another benefit of just 30 minutes of exercise daily. An article from JAMA Internal Medical journal proved moderate exercise for 30 minutes daily offsets the weight gain from inactivity or a sedentary lifestyle. Dr. Cris Sletz Ph.D. Duke University made the same conclusion.
How does exercise affect the brain?
Psychology of Sports and Exercise concluded that after single 30 minutes of exercise, young women felt stronger, healthier, and improved their image of themselves. The study compared the body image of the college-aged student after 30 minutes of exercise and reading a book. It wasn’t just physical satisfaction but the mental gratification and comfort that positively impacted self-image.[2]
Professor Kathleen Ginis of UBC Okanagan’s School of Health and Exercise Sciences concluded from previous research. She said the best way to feel better about oneself is to exercise. The effects she explained are almost immediate.
What is more interesting are the supplemental findings. Both pieces of research proved that the men in the group doing 30 minutes of exercise daily had a better outcome because of their mood. In each article, these men had more stamina, were less stressed, and were highly motivated after each workout session.[2]
What does the evidence prove about moderate exercise?
Moderate exercise for only 30 minutes daily is an effective weight-loss method. Beginners can exercise for 30 minutes daily to stay motivated while changes come. One key factor in an exercise regimen is the motivation to get up and start. After hours of constantly wearing down the body, eventually, the mind gives up on wanting to try exercising again.[2]
This workout plan helps to improve more than your weight. Evidence proved that 30 minutes of exercise also help to decrease stress and frustration, gives more stamina, and even boost overall health. If each workout session makes you happy and energized, it’s more likely to do so again and again.
Research proved that many young women with body image benefit from the 30 minutes exercise routine. After just one session, the self-gratification is almost immediately. The mood and energy boost from the exercise motivates the person to exercise again. More so, the changes seem over a few weeks boosts physical and mental gratification.
What can you do in 30 minutes that counts are exercise?
The benefit of a good exercise regimen is endless. Importantly, exercise is not only physical. There is a mental component too. Another research conducted in the UK and Sweden shows the benefits of 30 minutes of daily exercise. After 8 hours of a sitting job, just 30 minutes of moderate exercise comes highly recommended. And a few hours of light work around the house will have a significant impact on the health. The article suggests that stay-at-home parents can improve their health benefits by frequently moving around the house to finish tasks and chores.[3]
It is important to find a suitable activity that provides health benefits but doesn’t tire the body. Therefore, choosing the most suitable form of exercise is also vital to your weight loss goals. A few workouts recommended by researchers are:[1]
- Dancing
- Bicycling (at a rate of 10 miles per hour)
- Water aerobics
- Brisk walking
- Gardening
The exercises listed above are both muscular and aerobic. Aerobic is essential to ensure proper oxygenation to cells during physical workouts. Vital organs like the brain and heart are sufficiently oxygenated, while the muscular recover from fatigue quicker. With just 30 minutes of exercise daily, you the body’s immune health and mental well-being benefits. Even your mood and outlook on your body improve from 30 minutes of exercise.
If you have not started your daily 30 minutes routine, it is time to get on board. Try to get a partner for exercise sessions. It keeps you both motivated while having fun.
Thank you for reading.
References:
[1] Waehner, P. Is 30 Minutes of Exercise a Day Really Enough? (2020). VeryWellFit
[2] Anderer, J. Secret Side Effects of Exercising Just 30 Minutes a Day, Says Science (2021). Eat This Not That
[3] Chastin, S., Diaz, K. Thirty minutes’ exercise won’t counteract sitting all day, but adding light movement can help — new research (2021). The Conversation.
