✅ For General Health
The World Health Organization recommends:
- At least 150 minutes of moderate-intensity aerobic activity per week
→ That’s 30 minutes, 5 days a week ✅ - Or 75 minutes of vigorous-intensity activity per week
➡️ So if you’re walking briskly, doing light cycling, yoga, or dancing—30 minutes a day works great for overall health and energy.
💪 For Weight Loss or Building Muscle
- You might need to increase intensity or add resistance training
- Pair with healthy nutrition for better results
- You can still split it up! (e.g. 15 mins in the morning + 15 mins at night)
🧠 For Mental Health
Even 10–30 minutes daily of walking, stretching, or dancing can significantly boost mood, reduce anxiety, and help with focus.
📝 Pro Tip: It doesn’t have to be all at once!
Three 10-minute movement breaks? That counts, too. 💃
Want help creating a 30-minute daily routine based on what you enjoy?
