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Many of us have sedentary jobs with long hours, leaving us exhausted with little energy for exercise at the end of the day. By introducing 30 minutes of moderate-intensity activity at any point during the day, at least five days per week, you make sure you get a bare minimum of exercise and regain some energy.

It can be as easy as a lunch walk or an after work activity with family or friends. Household work can also count if you keep the intensity up.

Considering that your diet is the most important factor in reaching a healthy weight, it means that we exercise for other reasons. Your brain is one of the biggest winners from exercise, with a large number of positive effects such as:

- Sharper memory and thinking
- Higher self-esteem
- Improved mental health
- Better sleep
- Stronger resilience to disease
So try to make sure you get at least 150 minutes of moderate-intensity activity each week, ideally divided into 30 minute sessions spread out over the week.

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