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Why Take The Challenge?
Discover the life-changing benefits of just 30 minutes of daily physical activity. The science is clear; small, consistent actions lead to extraordinary results.
The Power of 30 Minutes
Research-backed benefits you'll experience
Cardiovascular Health
Exercise: The Heart’s Best Medicine
People who stay active are much less likely to get heart disease or have a stroke. Exercise helps your blood flow better, improves cholesterol and reduces blood pressure. Staying fit makes your heart stronger, improves your energy, and even helps people who already have heart problems live longer and healthier lives.
Mental Wellbeing
Boost mood, confidence and mental resilience
Physical activity releases natural brain chemicals that lift your mood, reduce stress and anxiety, help you sleep better, and improve focus and self-esteem. Being active can also reduce feelings of isolation, supports long-term mental resilience and a stronger sense of well‑being.
Disease Prevention
Reduce the risk of chronic diseases and support symptom management.
Physical activity is associated with a reduced risk of hypertension and can help to lower blood pressure in those with raised blood pressure, leading to a 35% reduction in Cardiovascular disease risk. It can support weight loss, reduce the risk of obesity and type 2 diabetes (up to 40%). Physical activity reduces the risk of colon and breast cancer by 20% and can help to prevent cognitive decline and dementia.
Energy Levels
Exercise your way to feeling energised
Exercise is a great way to boost your energy levels. Research shows that when you don’t move enough, you’re more likely to feel tired and low on energy. But by getting even 20 mins exercise daily, you can actually feel more energised and less fatigued. It’s like giving your body a natural boost that helps you power through the day feeling fresh and ready for whatever is to come.
Sleep Quality
More movement means better sleep
Studies show that people who exercise for 30 minutes a day sleep around 15 minutes longer than those who don’t. That’s because when you move your body, it naturally boost melatonin, the sleep hormone that helps you fall asleep faster and longer, improving your sleep quality and making you feel more refreshed in the morning.
Social Connection
Move together, bond stronger
When you exercise with others or join a sports team it can help you build real connections. It give you the chance to make friends, have regular social interactions, and feel part of something. All of this is linked to better mental health and overall wellbeing. Over time, doing physical activity with others can also help reduce social anxiety by making social situations feel more natural and less overwhelming.
