Exercise for 30 minutes, what benefits will you get?

The American College of Sports Medicine recommends at least 150 minutes of aerobic exercise per week. With exercise at moderate intensity This can be divided into 30 minute workouts a day, 5 days a week. By the benefits of exercise 30 minutes a day that have been gathered together. Is as follows

1. 30 minutes of exercise may lose more weight.
Research published in the American Journal of Physiology shows that 30 minutes of exercise a day is just as effective. With 1 hour exercise in overweight adults who want to lose weight

The researchers found that Overweight men exercising for 30 minutes a day for over 3 months were able to lose 8 pounds on average. That compared with the men who exercised 60 minutes a day who lost 6 pounds.

In addition, people who exercise for 30 minutes may be physically active throughout the day. Moreover, the researchers said Men who exercised 60 minutes a day may eat more food. To compensate for the long exercise Which is why they can lose weight less

2. Can help control blood sugar levels.
Exercise regularly It can help regulate insulin levels. And causes blood sugar levels to drop Because of the research being studied in people with type 2 diabetes, the researchers found that Whether aerobic exercise Or anaerobic (anaerobic) can result in insulin regulation. And reduce blood sugar levels as well So you could try both exercises for 30 minutes a day.

3. Contribute to sleep
If you have sleep problems Try aerobic or cardio exercise, as research has shown that people with chronic sleep disorders. Who exercise regularly Including the study of sleep data The results showed that it was an effective treatment for insomnia.

In addition, research conducted on subjects who exercised aerobic exercise for 16 weeks. The results showed that those who exercised had better quality and duration of sleep. Including waking up fully and being alive

However, exercising before going to bed May affect sleep, so exercise at least 2 hours before bedtime.

4. Can strengthen the immune system
Pennsylvania State University researchers have studied the effects of exercise on the immune system. By dividing the sample groups as

Group 1: Exercise on a treadmill for 30 minutes.
Group 2 exercised vigorously for more than 30 seconds.
Group 3 does not exercise
The results showed that regular aerobic exercise. At medium weight It can increase antibodies in the blood. Which strengthens the immune system The group of women who did not exercise found that their immune system did not improve. And cortisol levels (Cortisol) increased compared to the exercise group.

5. Improves your mood
Moving your body may improve your mood. Because there are research studies in people with depression. The subjects walked on a treadmill for 30 minutes. Over the course of 10 days, the subjects reported a decrease in their symptoms of depression. So exercise Even for a short time, just 30 minutes of exercise a day can affect your mood.

6. Regular exercise can cause weight loss.
One study gave a sample of people who were overweight. Eat the same food But increased exercise that could burn 400-600 calories for 5 days per week for 10 consecutive months. Research showed that the sample weight decreased significantly about 4.3-5.7% of the initial weight. In both men and women Therefore, continuous exercise for more than 10 months can result in weight loss.

Resources :: สล็อต โจ๊กเกอร์