Moderate exercise for half an hour a day, yields huge benefits in terms of mood, health, weight and the ability to live an independent and fulfilling life, according to the January issue of Mayo Clinic Women's HealthSource.
Various studies have revealed that a simple brisk walk for 30 minutes or more on most days can result in considerable health improvements.
Also doing simple strengthening exercises two or three times a week may lead to greater benefits.
To highlight the advantages of regular workouts, the journal has listed some of the benefits of 30 minutes of exercise a day.
A 30-minute exercise can lower the blood pressure from 5 to 10 millimetres of mercury, which is adequate in preventing or reducing blood pressure medications.
It increases the concentration of "good" cholesterol, also known as high-density lipoprotein, in blood, and also helps in reducing triglyceride levels.
Exercising helps in reducing blood sugar levels by enhancing the insulin action thus preventing or managing type 2 diabetes, the journal said.
Working out also helps in increasing bone density and protect against bone mass decline, especially if weight-bearing activities are involved, thereby preventing osteoporosis.
Exercise supports the human immune system and improves circulation, and also helps in preventing colon, prostate, uterine lining and breast cancers, according to the journal.
Regular exercise also keeps people mentally healthy, by reducing stress, improving mild-to-moderate depression and anxiety, advancing sleep and boosting moods.