The secret to optimizing 30 minutes of exercise per day
With a busy schedule, many people only have about half an hour to practice. However, according to Dr. Sohaib Imtiaz, MD, a medical expert and fitness trainer in the UK, 30 minutes are still enough to improve health if the method is applied correctly. It doesnt matter how long youre doing it, the core is how you take advantage of that time to optimize your bodys performance, he emphasized.
One of the top options is high-intensity interval training (HIIT). This form alternates between periods of intense exercise and short rest, helping the heart rate increase, improving VO2 max - an index reflecting cardiovascular health. HIIT not only supports rapid weight loss but also improves functional lifespan, says Dr. Imtiaz.
In addition to cardio, he encourages the combination of resistance training to maintain muscle mass, an important factor for long-term health. With 30 minutes, complex exercises such as squats or chest push can be optimized for effectiveness. Bustling people can apply super sets, practicing two consecutive movements for different muscle groups, saving time and maintaining the heart rate.
Adjust according to needs and body status
There is no general formula for everyone. For example, for people with diabetes, walking 30 minutes after meals helps control blood sugar. For people with joint problems, swimming is a great choice because it reduces pressure on joints and burns a lot of calories.
On the contrary, people with heart disease need to be careful not to push their heart rate too high. Even light walking has significant benefits for overall health, notes Dr Imtiaz.
Warm-up is also a must-see. Five minutes of slow running or joint rotation are simple enough to help blood circulation, limiting injuries. With cardio, do not get into the exercise too quickly to avoid putting pressure on the heart.
In addition, dividing 30 minutes into three 10-minute sessions per day is equally effective. Habits such as climbing stairs quickly, squating on the spot or cycling to work all contribute to improving health.
When to rest instead of exercising
Not always training is good. In cases of excessive stress, lack of sleep or exhaustion, exercise can be counterproductive. Listen to your body. If your heart rate during rest increases or you feel exhausted, prioritizing rest and recovery may be more important," Dr. Imtiaz advised.
He emphasized that exercise needs to be combined with sleep and proper nutrition. In particular, women over the age of 40, who have endocrine problems such as PCOS, need to carefully consider the intensity of exercise to avoid hormonal disorders.
