Day after day, we hear fitness influencers say that 30 minutes of exercise each day is all you…
Tags: Influencers, Exercise, Day, Fitness

Day after day, we hear fitness influencers say that 30 minutes of exercise each day is all you need to get healthy and achieve your dream physique. Sadly, this advice isn’t entirely true. A slew of factors contribute to someone’s overall health, and the most important one has nothing to do with exercise. In fact,

“Nutritional habits will have a far greater impact on your body composition and physique goals than any other fitness component.”

I played sports from middle school all the way through college, and I exercised well over 30 minutes a day. However, I didn’t truly get healthy until college, because my diet in high school was filled with processed food and sugar in the form of cereal, brownies, cookies, candy bars, and much more.

Therefore, 30 minutes of exercise each day won’t give you the mind blowing results that you might expect. However, it’s still worth the effort. Here are three reasons you still should exercise 30 minutes a day, regardless of your aesthetic goals.

1. Prolonged sitting has been proven dangerous.

We’ve all been told that a sedentary lifestyle can negatively impact your health. As technology has advanced, our daily lives have become more and more convenient, which has also led to a lot less movement. For example, you don’t even have to get out of the car to grab a cup of coffee or fast food from the drive-through.

While our society has become immensely more efficient, it has not come without a price. In fact, researchers have confirmed that:

“The dangers of prolonged sitting in an earlier study that showed that, compared with sitting for under 6.5 hours per day, sitting for more than 10 hours daily was linked to a 2.5 times greater risk of premature death.”

Therefore, the evidence is clear that movement is a key factor in promoting a longer lifespan. Even a simple 30 minute run or bike ride can get you up and moving, break up periods of sitting, and help protect you against premature death.

2. It will give your heart a boost.

One of the deadliest killers in America is heart disease. Luckily, 30 minutes of exercise per day, even at a low intensity, can greatly impact your heart in a positive way.

In the journal, Clinical Epidemiology, the authors state:

“Replacing just half an hour of sitting each day with housework, walking, standing, or similar low-intensity activity is linked to a 24 percent reduced risk of death from cardiovascular disease.”

24 percent is a huge reduction that simply can’t be ignored. I think everyone can find 30 minutes in their day to clean their house or go for a walk, especially since these simple tasks will increase your odds of living a long, happy life.

3. You’ll improve your energy levels.

People often worry that if they exercise in the morning, they will wear themselves out for the day ahead. That’s typically not the case.

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I’ve actually found the opposite to be true. When I get a 30 minute sweat session done in the morning, I feel accomplished and energized for the day ahead. I get more work done on the days that I exercise at a low to moderate intensity than on the days when I don’t exercise at all.

In fact, a lack of energy is often the result of inactivity, not age or movement. Therefore, you no longer have to fear that you’ll be a zombie at the office after you exercise early in the morning (as long as you still get enough sleep).

Try a morning workout and see how you like it. If you find that it just isn’t for you, or that you lose too much sleep when you exercise early, you can always switch to an evening 30 minute session instead. Either way, you’ll still ultimately reap two key benefits — an increase in overall energy and stamina.

Final Thoughts

While you might not achieve the exact physique you desire through 30 minutes of exercise alone, you will be rewarded with something far better — improved health.

My days of high school and college sports are now behind me, but I still strive to exercise for at least 30 minutes almost every single day. This is because I want to instill positive habits that will help me live a long and happy life.

Remember that it’s never too late to start. If you have become increasingly sedentary, make an effort to add a short walk to your daily routine. Before you know it, you will be exercising 30 minutes daily, which will ultimately help you live your healthiest, fullest life.

There are many good reasons to remember Tony Hsieh, but I keep thinking about one in particular: an unusual employment policy at Zappos, where Hsieh was CEO for two decades.

It’s even more poignant after Hsieh died Friday, at the far-too-young-age of 46.

Hsieh twice built companies from the ground up and found big exits: Zappos to Amazon for $1.2 billion, and before that, LinkExchange, which Microsoft acquired for $265 million before Hsieh turned 25.

He was also a booster of the city of Las Vegas, where Zappos is headquartered, and a thought leader in entrepreneurship and business, starting with the publication of his book, Delivering Happiness.

But, I’d like to remember him for something else.

Not just the quirkiness for which he was known — a near-billionaire who lived in an Airstream trailer because, as he once explained, he valued experiences over things — but instead, for the 2-word policy Zappos had for new employees.

I’m talking about “The Offer,” a policy that now is an even bigger reminder that life is short, and we only get so many chances to find our true callings.

The program worked like this: After a week or so the job, some new Zappos employees would be told they had a choice.

They could continue on the journey they’d begun — or else, they could quit. If they chose “quit,” the company would pay them to go.

“Why?” asked Bill Taylor in Harvard Business Review in 2008, when the maximum “offer” was $1,000. “Because if you’re willing to take the company up on The Offer, you obviously don’t have the sense of commitment they are looking for.”

It wasn’t altruism; Zappos was better off without employees who didn’t want to be there. But, I can’t help but think that it was a real favor for people who took jobs at Zappos only to realize it wasn’t the right fit.

After Amazon acquired Zappos — and allowed it to remain a freestanding division, under Hsieh’s leadership — “big Amazon” adopted a version of the idea as well.

The Amazon iteration involves offering Amazon fulfillment center employees $1,000 per year that they’ve worked at Amazon to quit, up to $5,000.

Hsieh sold Zappos to Amazon in 2009, and I suppose the reason that “The Offer” resonated so sharply with me when I first heard about it is because of what I was doing at exactly that time.

Short version: I started a new six-figure job as a lawyer, only to realize on the very first day that I’d made a big mistake in taking it. I quit immediately — there was no $1,000 or $5,000 offer in it — and the situation motivated me to start a business quickly that could support a family.

A while later, when I wrote about it, I got my 15 minutes of fame out of the whole experience. But the real benefit was reaffirming that life was too fleeting to spend more than a single day in a job I knew would not be for me.

Reports say Hsieh was injured in a house fire in New London, Connecticut on November 18, before succumbing on Friday. The story of what happened is still developing; local news reports said fire officials called it an “active investigation.

So, rest in peace Tony Hsieh. I hope and pray his family finds comfort. Others will share their tributes: Jeff Bezos, Chris Sacca, and Tony Hawk, for example.

But I’ll remember him also for the lesson of “The Offer.”

Life is far too short to follow the wrong path. And today is always a great day to start finding the right one.

When I was a kid, I was miserable, hated life, and didn’t think things could improve: I had a traumatic childhood and was teased by other kids for being so “angry.” I knew I couldn’t go the rest of my days with so much negativity, tension, and pain, so I committed to change. And after a decade of studying hundreds of books, journaling thousands of pages, and testing countless strategies, I was able to reinvent my life to be happier than I’ve ever been.

Yet after pouring over all that information, here’s the single biggest lesson I’ve learned during that journey: Happiness is more about subtraction than addition.

Sure, it’s easy to think that a few life hacks, breathing exercises, and affirmations are going to transform everything and make you content. But it’s far easier to be happy in life when you’re not actively engaged in making yourself unhappy. So rather than adding more things to your life, it’s far more effective and practical to eliminate what hurts our happiness in the first place.

“It’s not the daily increase but daily decrease. Hack away at the unessential.” — Bruce Lee

While there are plenty of things that can affect your happiness, here are the 5 simple things I removed that made the biggest impact:

1. Remove Negative Information

Many people get accustomed to negativity, stress, and frustration whether it’s from their social circle or what they see. Here are two changes that removed my biggest offenders:

I stopped watching and reading the news.

I do make exceptions for major events of serious impact, but I generally avoid all news. First, it’s a massive stressor. From a study by the American Psychological Association:

“More than half of Americans say the news causes them stress, and many report feeling anxiety, fatigue or sleep loss as a result, the survey shows. Yet one in 10 adults checks the news every hour, and fully 20% of Americans report “constantly” monitoring their social media feeds — which often exposes them to the latest news headlines, whether they like it or not.”

Consuming negative headline after negative headline can make you far more worried, anxious, and sad. Also, while occasionally the news is helpful, it often portrays a negative, extreme, and biased view, making it look like there’s more violence, conflict, and strife than in reality.

For example, some Westerners think poorly about regions like Africa because, frankly, the media only shows “bad” news from there. (But if they visited, they would see it’s nowhere near as bad and locals can actually be happy.)

I remember when I was living in South Korea and there were skirmishes with North Korea, my family would ask me if everything was OK. But in South Korea, people acted as if nothing happened — they were just living normally whereas, in the US, everyone was panicking because of the news.

Here’s another important reason: Most news doesn’t affect you at all. For example, a hit-and-run in another town, a drug bust, a sex scandal, someone killing themselves, etc. You only have limited mental energy each day; why waste it on negative things you have no control over?

This isn’t about ignorance; it’s about knowing that certain things just aren’t worth the impact on your mental health.

I significantly reduced social media usage.

The problem with social media is there’s a tendency to become depressed and unhappy with your own life. In a recent study, Canadian and Australian researchers stated:

The most important finding of the post hoc analyses was that increased social media and television use were associated with lower self-esteem over time. Taking into account the upward social comparison, it might be that repeated exposure to idealized images on social media and television decreases self-esteem. However, according to our results, the reinforcing spirals only applies to depressive symptoms and not self-esteem, suggesting cognitive and mood exacerbating effects of social media.

Generally, on social media, people only share the best things that happen. And while there’s nothing wrong with that, as Dr. Meg Jay wrote in The Defining Decade, people start to feel unhappy with their own lives in comparison:

“Rather than a way of catching up, Facebook can be one more way of keeping up. What’s worse is that now we feel the need to keep up not just with our closest friends and neighbors, but with hundreds of others whose manufactured updates continually remind us of how glorious life should be.”

As result, many use it as a way of “keeping up with the Joneses” and see how they’re performing by comparison:

“For many, Facebook is less about looking up friends than it is about looking at friends. Research tells us that, on average, Facebook users spend more time examining others’ pages than adding content to their own. The site’s most frequent visitors — most often females who post and share photos and who receive status updates — use the site for “social surveillance.” These social investigators usually aren’t getting in touch or staying in touch with friends as much as they are checking up on them.”

Once I started limiting social media, however, I felt a massive relief. I also had far more free time to spend on the things I love.

The average person spends 2 hours and 24 minutes every day checking social media. (This can further affect happiness because there’s an association between screen time and depression.) Yet people often wish they had more time to travel, read, exercise, learn a language, spend time with loved ones, etc. — all of which can help boost joy, fulfillment, and positivity.

Something doesn’t add up. Cut out all social media and news consumption for two weeks and see what happens. What will you do with your extra two hours each day?

2. Remove The Bottom 20% From Your Life

The 80/20 Rule suggests that 20% of causes create 80% of effects. That’s why every few months I do an 80/20 analysis and ask two questions:

What are the 20% of things that cause 80% of my unhappiness?

What are the 20% of things that cause 80% of my happiness?

If certain activities, commitments, or even people make me unhappy, I’ll do whatever I can to avoid them. (And if they’re boosting my happiness, I’ll do whatever I can to increase them.)

Often, just by removing 2 or 3 things I don’t like, I notice my life gets significantly (and instantly) better. Sure, it’s helpful to be calm and accept annoyances you can’t control, but there’s no need to be a masochist — if you can avoid them, why not? Be ruthless. This is your life we’re talking about.

3. Remove Negative People

Of all the self-improvement quotes, none impacted my life more than this:

“You are the average of the five people you spend the most time with.”

— Jim Rohn

If you surround yourself with negative, unhappy, and unambitious people, they will bring you down to their level no matter how hard you try. You cannot out-willpower your environment so, if you want to change, you have to change your environment first.

Do not underestimate the power of your social circle. In a 75-year study from Harvard, researchers found that relationships are the strongest factor in a life of happiness and health:

“The clearest message that we get from this 75-year study is this: Good relationships keep us happier and healthier. Period.”

— Robert Waldinger, director of the Harvard Study of Adult Development

That’s why I removed negative people from my life. Please note: I’m not blaming them for my unhappiness — a big reason we were friends was likely because they mirrored where I was in life. But I knew if I wanted to change, I had to change my friends.

Try using the 80/20 Rule: Which 20% of your friends or family cause 80% of your unhappiness, self-doubt, anger, etc.? Find the sources of your negativity, have honest conversations respectfully, and create boundaries to protect yourself.

“You train the world how to treat you.”

— Dr. Ben Hardy

Ultimately, I set a precedent on how I want my friendships and relationships to be and I choose what I will — and will not — tolerate. Removing toxic relationships transformed my happiness almost instantly.

4. Remove The Desire To “Prove Myself”

There’s nothing wrong with having big, ambitious goals. But I’ve noticed that many people pursue lofty goals in order to prove something to others and, more importantly, to themselves. They care so much about what people think about them, yet they also care about proving their self-worth, showing they’re at a certain level, and validating their existence.

I’ve been guilty of this too. But it only took me further away from happiness. Because the need to be “perfect” tends to lead to depression, anxiety, and burnout.

I was chasing an imaginary standard of “perfection,” one that will never be attained because my definition of perfection will always change. Yet who I am as a person is constant. There is no level of achievement that will make me more worthy as a person.

Sure, I can improve my communication skills, be more tolerant of others, be kinder, be more patient, be less judgmental, and more, but I don’t believe personal development makes me a better person.

After all, was I “worse” of a person before I learned those skills? Or am I “better” than people who don’t do personal development? Hell no. Nowadays, I don’t pursue personal development to become a “better person,” but simply to improve certain life skills and create better results.

To eliminate the tendency to prove myself, I regularly ask:

If I could never tell a single person about my achievements, would I still pursue them?

If my journey of self-improvement doesn’t make me a “better” person, would I still do it?

By removing my chase for an imaginary standard of excellence, I did things purely for enjoyment and love, which made it a lot easier to be happy.

5. Remove My Attachments

Some people believe they can’t be happy until they have certain things — wealth, health, relationships, possessions, etc. But that doesn’t hold up under psychology.

When we achieve something and feel happy, we quickly adapt, and lose that happiness — we then try to achieve something else, and the cycle repeats, creating what’s called the “hedonic treadmill.”

Ultimately, if they can’t be happy without those things, then they can’t be happy with them. That’s not to say you should never try to achieve anything in life. Instead, I try to reach goals without making my happiness depend on them — in other words, without attaching my happiness to them. It creates far more freedom, ease, and peace. And if I ever happened to lose what I had, I won’t be as devastated because it was never the source of my happiness in the first place.

This also includes my attachment to life itself. Being scared of death and my mortality led me to hold onto my life with a death grip. Once I released that attachment, happiness came with it.

While some might feel that thinking about death or mortality causes sadness or “nihilism,” in reality, it can actually give people a deeper appreciation and gratitude for the joys, pleasures, and opportunities they do have.

Think about it:

How much more will you cherish the time you have with friends and family when you know you’ll eventually pass?

How much more will you enjoy doing the things you love when you know, someday, you can’t?

Even when there’s pain, anger, or sadness, realizing there’s only so much time left before I go makes life easier to enjoy. Because happiness is always there, right in front of me. I just need to look.

Takeaways

Negative information can cause a lot of stress and depression so take action by cutting out the news and limiting social media usage.

Use the 80/20 Rule to see which 20% of things cause 80% of your unhappiness and find ways to remove them from your life.

Relationships are the biggest factor for your health and wellbeing. Use the 80/20 Rule again to see which 20% of your social circle is causing 80% of your unhappiness and find ways to create boundaries with them.

Stop trying to be perfect and stop trying to prove yourself as “worthy.” Do more things for yourself and keep more announcements to yourself.

Stop attaching your happiness to your achievements, goals, possessions, etc. and step off the hedonic treadmill.