How much exercise per day will keep both body and mind healthy?
In today's mechanical life, we spend most of our time sitting, staring at device screens, or suffering from mental stress. But did you know that the health of the body and mind is actually deeply connected to each other? If the body is not active, the mind becomes depressed, and if the mind is stressed, it also affects the body.
So the question arises - how much exercise per day will keep the body and mind healthy?
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🧠 What does science say?
According to the World Health Organization (WHO) and the US CDC, an adult should do at least 30 minutes of moderate physical activity (such as walking, cycling, light running, yoga, etc.) every day.
That is, at least 150 minutes of regular exercise a week improves both the body and mental health.
🏃 What type of exercise is more beneficial?
Not all exercise is the same. Below are some effective exercises that are beneficial for both the body and the mind:
Brisk walking – increases metabolism, keeps the mind cheerful.
Yoga and meditation – reduces stress, increases mental clarity.
Dance – keeps the body fit and also improves mood.
Swimming and cycling – helps in body shaping and improving heart health.
Gardening or light housework – also works as light physical activity.
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❤️ How much time is enough?
Below are age-based guidelines:
Age Daily exercise Type of exercise
18–64 years 30 minutes walking, cycling, running
65 years or older 20–30 minutes light exercise, stretching
Children (5–17 years) 1 hour of sports, running
> Remember: No amount of exercise is small. Even if you choose the stairs instead of the elevator every day, that is still effective exercise.
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☯️ It takes effort to keep your mind healthy
It's not enough to just have a fit body — you also need mental relaxation. Regular exercise releases endorphin hormones in the brain, which are called "happy hormones". This helps reduce depression, anxiety, and stress.
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✅ How do you find time in real life?
Stretching for 15 minutes after waking up in the morning
Walking for 10 minutes during your break at the office
Walking or jogging for 15–20 minutes in the evening
Breathing exercises for 5 minutes before going to bed at night
This way, you can easily do 30 minutes of physical activity even on a busy day.
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🔚 Conclusion
Daily effort is not a luxury to keep your body and mind healthy, but rather a necessary "self-care routine". Start today — be it a short walk, or spending time in the garden with a cup of tea.