A lot has been said about the amount of cardiovascular activity a person needs. Some people believe you need at least 1 hour of cardio a day, while others suggest that just 30 minutes is enough. But which of these is correct?
Today, we’ll evaluate the effects of getting 30 mins of cardio a day. You may have heard that performing 30 mins of cardio a day could be a game-changer as it is linked to several health benefits.
We’ll look at these benefits and evaluate the impact of getting 30 mins of cardio according to science. Most importantly, we’ll highlight its effect on weight loss. Let’s get started.
Cardio is also referred to as cardiovascular functioning or aerobic activity. Cardio is any exercise that increases your heart rate and keeps it up for an extended duration. As a result, you breathe faster and more intensely during this period, and your respiratory system works harder.
In addition, you torch a lot of calories as you actively engage multiple muscle groups. This exercise has been found effective for overall health as it makes your heart and lungs work harder than average(16).
Generally, health experts recommend getting at least 150 minutes of cardio in a week. In this case, if we were to get 30 mins of cardio a day in a week, we would surpass this threshold. This is based on simple math (30 mins x 7 days = 210 mins).
There are several types of aerobic exercises, so you have plenty of variety to choose from. For example, you can choose running, swimming, dancing, cycling, brisk walking, or participating in aerobics classes (16). Although sometimes the activity you choose depends on your preference, in some cases, it comes down to your health status.
Exercising is generally associated with numerous health benefits. Meeting the 30-minute threshold of cardiovascular activity in a day contributes to several health benefits, including:
One of the most significant benefits of exercising 30 minutes a day is reduced risk of diseases. Exercising strengthens your heart and improves blood circulation. The enhanced circulation or increased blood flow raises oxygen levels in the blood.
This helps lower your risk of heart disease and associated risk factors. These are high cholesterol, high blood pressure, stroke, heart attack, high triglyceride levels, and coronary heart diseases (4).
Regular exercise may also reduce the risk of some cancers, including uterine, breast, lung, and colon cancer(4). In addition, getting 30 minutes of cardiovascular activity lowers your blood sugar levels and makes insulin work better.
As a result, you have a reduced risk of metabolic syndrome, insulin resistance, and type 2 diabetes. If you already have these health conditions, exercising will help you manage them better (4).
BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!
Exercising for half an hour with a cardiovascular activity can also improve your mental well-being. In addition, research has shown that exercising helps relieve stress and reduce the impact of anxiety, depression, and ADHD.
As a result, you can be less anxious and have reduced stress levels, which helps improve your mood and overall mental well-being. In addition, performing cardio activities such as running for 30 minutes has also been linked to improved self-esteem, memory, and cognitive function(4).
Regular aerobic exercise has also been linked to reduced risk of Alzheimer’s disease, one of the most common forms of dementia (16). All of this contributes to enhanced mental well-being.
Performing cardio for 30 minutes makes your muscles work harder than at rest and this increases their strength, endurance, power, and size. In addition, enhanced muscle incorporation causes hypertrophy, which builds muscle mass and strength.
Muscle strength is significant as it increases your ability to perform daily activities such as lifting items, doing yard work, or doing house chores. In addition, cardio strengthens your bones, which reduces the risk of osteoporosis, falls, and fractures. Research has shown that older adults who perform a moderate-intensity aerobic activity or cardio have a reduced risk of falling (4).
30 minutes of cardio a day can also improve your sleep quality. Some of the obstacles to getting a good night’s rest are stress and anxiety. However, experts state that you alleviate stress and anxiety when you exercise, making you sleep better (4).
Exercise also helps you relax, which eliminates times of waking up now and then throughout your sleep. Generally, exercising helps you sleep faster, better, and longer (4). That being said, experts discourage exercising just before bed.
If you’re the type of person who exercises at night, you’re advised to do so at least two or three hours before bed. Getting 30 mins of cardio at night stimulates your autonomic nervous system, and you may stay alert for a long time before falling asleep (4).
You may need to talk to your doctor if you have a sleeping disorder. Some of these disorders cannot be fixed by exercise alone, particularly severe ones. Again, exercising may not be the right treatment plan for severe sleeping disorders.
Performing cardio causes several biological processes that help the brain function. For example, experts acknowledge that cardio increases the size and function of significant brain regions such as the hippocampus.
In addition, exercise helps with better brain control responses to stress, increases resistance to oxidative stress, and reduces inflammation (16). All these changes in the brain result in better cognition and brain function.
Today, most people have adopted a sedentary lifestyle, which is linked to numerous health problems such as heart disease. Unfortunately, the incidence of diseases keeps rising, and sadly more people are passing away from these health conditions.
To avoid this, health experts advise people to embrace a healthier lifestyle. One of the easiest ways to adopt a healthier lifestyle is getting 30 minutes of cardio per day.
This simple activity reduces numerous health conditions, as we’ve discussed, including heart disease, cancer, obesity, and type 2 diabetes(4). In addition, it can also help you adopt a healthier lifestyle by helping you quit smoking.
According to MedlinePlus, exercising makes it easier to quit smoking by reducing your smoking cravings and withdrawal symptoms. It also limits weight gain associated with smoking, which is linked to diseases such as heart disease (4).
We all know that exercise and diet go hand in hand, so you’ll most likely focus on good nutrition when you start exercising. This is yet another way that exercise promotes a healthier lifestyle.
As we’ve seen from above, getting 30 minutes of exercise a day can help you reap numerous health benefits. However, the million-dollar question is whether these 30 minutes of cardio can promote weight loss.
Studies have found that regular aerobic or cardiovascular training can result in weight loss. For example, a 2013 study that explored the effectiveness of aerobic exercise on weight loss discovered the effect of weight loss on different modalities.
The study discovered that obese individuals who performed cardiovascular or aerobic training only could potentially lose up to two kilograms (13). Note that this was only possible with high exercise volumes.
The study also discovered that weight loss was high in individuals who combined aerobic training with calorie restriction. In this case, such individuals were expected to lose between nine and 13 kilograms (13).
So back to our initial question. Yes, doing 30 mins of cardio a day can promote weight loss. However, as seen from this study, you may not lose as many pounds as desired as weight loss is higher in high volumes of exercise.
Read more: Cardio Calisthenics: Why & How To Combine These Two Forms Of Exercise
Depending on your goals, you may feel that getting 30 minutes of cardio per day might not be good enough for weight loss. So, you may plan to get 30 mins of cardio twice a day. This can happen if you’ve set the bar so high for yourself. For example, if you aim to lose 10 pounds in two weeks or 20 pounds in a month.
Above all, we advise you to set realistic weight loss goals. Researchers have shown that most people who want to lose weight also have unrealistic expectations (13). Some unrealistic expectations have been stated above, such as losing 20 pounds in one month. Even if possible, it would be deemed rapid weight loss, and rapid weight loss has a list of side effects, including dehydration, hair loss, muscle loss, gallstones, malnutrition, headaches, and electrolyte imbalances (11).
It’s natural to want to lose weight quickly. However, it’s important to remember that rapid weight loss comes with certain side effects and the possibility of regaining the weight after some time. The Centers for Disease Control and Prevention (CDC) recommends losing weight gradually and steadily.
By doing so, you’re advised to aim to lose one to two pounds weekly (9). If you follow this weight loss guideline, then 30 minutes of cardio per day would be enough for weight loss. In addition, according to WebMD, research has shown that 30 minutes of cardiovascular activity is enough to help you shed pounds (1).
It has also been linked to additional weight loss benefits such as extra energy to perform other physical activities that promote weight loss (1). However, you would also need to implement other weight-loss interventions, such as:
Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!
To lose weight, you must burn more calories than you consume. Most people burn calories by exercising. To lose one and a half pounds, roughly 0.7 kgs, you need to burn 500 to 750 calories daily (8). Although exercise can help you burn calories, the intensity highly influences the calories you burn.
However, this is not to undermine the impact of low-impact cardio. These activities also burn calories, but at a steadier pace. Here’s a look at examples of calories you would burn in 30 mins if you weigh 160 pounds (73 kgs) and perform various low cardio activities (8):
Generally, cardio is safe to perform for most people. However, this isn’t a free pass to perform an activity without consultation. The first thing you must do is talk to your doctor and trainer if you’re interested in this exercise program.
It’s always good to know that your doctor approves your exercise program and that you learn the correct form from your trainer. This will reduce your risk of injuries. However, again, it’s essential to let your doctor know if you have any medical issues before you start to follow an exercise program. For example, some conditions, such as high blood pressure, may worsen with increased intensity.
Read more: Low-Impact Cardio Workout Plans for Beginners and Seniors at Home or the Gym
Yes, 30 minutes of cardio a day is sufficient for maintaining overall cardiovascular health, improving endurance, and enhancing your mood through the release of endorphins. Let’s take a closer look at why this number is considered good.
1. Cardiovascular Health
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, which averages to about 30 minutes a day, five days a week. Such a routine can significantly reduce the risk of heart disease, hypertension, and diabetes (3).
2. Endurance and Lung Capacity
Consistent cardio exercises are also known to improve lung capacity and circulation. A 30-minute cardio routine allows you to perform daily activities with less fatigue, leading to a more active lifestyle (7)
While 30 minutes of daily cardio provides numerous health benefits, the overall effectiveness depends on individual fitness levels and goals. It’s also influenced by other lifestyle factors such as nutrition, sleep, hydration, and rest. Consulting a fitness professional can help tailor a more personalized and effective workout plan.
Yes, you can lose weight with 30 minutes of cardio daily, especially when combined with a healthy, calorie-controlled diet. Consider the following:
Cardio exercises such as running, cycling, or swimming increase your heart rate and burn calories, which contributes to a caloric deficit. This is essential for weight loss. Calorie deficit is the process in which you aid weight loss by consuming fewer calories than you burn (17).
Current weight, exercise intensity, and diet play significant roles. For example, a 155-pound person can burn approximately 260 calories in 30 minutes of brisk cycling.
Metabolism and individual health conditions also influence weight loss outcomes (18).
Another crucial aspect of weight loss is ensuring consistency. Making sure you’re eating right, doing your exercises, and getting good amounts of sleep, rest, and hydration are all important in the context of adherence to a particular routine.
To maximize weight loss, it’s important to (15):
After 30 minutes of cardio, several physiological changes occur in your body, including:
Incorporating 30 minutes of cardio into your daily routine can definitely be a game-changer when it comes to your overall health.
Yes, doing cardio every day can contribute to weight loss, provided it creates a caloric deficit. Some other complementary factors to consider include:
Getting 30 mins of cardio a day is beneficial for various reasons. It reduces the risk of cardiovascular disease, and improves sleep, brain, and mental health. Meeting this threshold has also been deemed effective for weight loss. Even so, we suggest you talk to professionals before you make any changes to your workout plan.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.