💡 The Magic Number: 30 Minutes

According to health experts, 30 minutes of moderate activity—like brisk walking, cycling, or dancing—is enough to boost your heart health, improve mood, and keep your body strong.

If you’re aiming for weight loss or more intense fitness goals, you might need up to 60 minutes a day, but for general health, 30 minutes is a solid start.

🧠 Why It Works

• Consistency beats intensity: You don’t need to sweat buckets. A daily walk or light workout adds up over time.
• Short bursts count: Can’t do 30 minutes at once? Break it into 10-minute chunks throughout the day.
• Every move matters: Even taking the stairs, stretching, or dancing while cooking helps.

👶 For Kids and Teens

Children and teens need more movement—at least 60 minutes of moderate to vigorous activity daily. This helps with growth, focus, and emotional well-being.

🧘‍♀️ Final Thought: Make It Fun

Exercise doesn’t have to be a chore. Dance, play, walk with a friend, or try a new sport. The key is to move your body in ways you enjoy.