you exercise early in the morning (as long as you still get enough sleep).

4 min readDec 26, 2020

will have a far greater impact on your body composition and physique goals than any other fitness component.”

Day after day, we hear fitness influencers say that 30 minutes of exercise each day is all you need to get healthy and achieve your dream physique. Sadly, this advice isn’t entirely true. A slew of factors contribute to someone’s overall health, and the most important one has nothing to do with exercise. In fact,

Nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component.”

I played sports from middle school all the way through college, and I exercised well over 30 minutes a day. However, I didn’t truly get healthy until college, because my diet in high school was filled with processed food and sugar in the form of cereal, brownies, cookies, candy bars, and much more.

Therefore, 30 minutes of exercise each day won’t give you the mind blowing results that you might expect. However, it’s still worth the effort. Here are three reasons you still should exercise 30 minutes a day, regardless of your aesthetic goals.

1. Prolonged sitting has been proven dangerous.

We’ve all been told that a sedentary lifestyle can negatively impact your health. As technology has advanced, our daily lives have become more and more convenient, which has also led to a lot less movement. For example, you don’t even have to get out of the car to grab a cup of coffee or fast food from the drive-through.

While our society has become immensely more efficient, it has not come without a price. In fact, researchers have confirmed that:

“The dangers of prolonged sitting in an earlier study that showed that, compared with sitting for under 6.5 hours per day, sitting for more than 10 hours daily was linked to a 2.5 times greater risk of premature death.”

Therefore, the evidence is clear that movement is a key factor in promoting a longer lifespan. Even a simple 30 minute run or bike ride can get you up and moving, break up periods of sitting, and help protect you against premature death.

2. It will give your heart a boost.

One of the deadliest killers in America is heart disease. Luckily, 30 minutes of exercise per day, even at a low intensity, can greatly impact your heart in a positive way.

In the journal, Clinical Epidemiology, the authors state:

“Replacing just half an hour of sitting each day with housework, walking, standing, or similar low-intensity activity is linked to a 24 percent reduced risk of death from cardiovascular disease.”

24 percent is a huge reduction that simply can’t be ignored. I think everyone can find 30 minutes in their day to clean their house or go for a walk, especially since these simple tasks will increase your odds of living a long, happy life.

3. You’ll improve your energy levels.

People often worry that if they exercise in the morning, they will wear themselves out for the day ahead. That’s typically not the case.

I’ve actually found the opposite to be true. When I get a 30 minute sweat session done in the morning, I feel accomplished and energized for the day ahead. I get more work done on the days that I exercise at a low to moderate intensity than on the days when I don’t exercise at all.

In fact, a lack of energy is often the result of inactivity, not age or movement. Therefore, you no longer have to fear that you’ll be a zombie at the office after you exercise early in the morning (as long as you still get enough sleep).

Try a morning workout and see how you like it. If you find that it just isn’t for you, or that you lose too much sleep when you exercise early, you can always switch to an evening 30 minute session instead. Either way, you’ll still ultimately reap two key benefits — an increase in overall energy and stamina.

Final Thoughts

While you might not achieve the exact physique you desire through 30 minutes of exercise alone, you will be rewarded with something far better — improved health.

My days of high school and college sports are now behind me, but I still strive to exercise for at least 30 minutes almost every single day. This is because I want to instill positive habits that will help me live a long and happy life.

Remember that it’s never too late to start. If you have become increasingly sedentary, make an effort to add a short walk t