30-exercise is one of those rare things where the hype actually meets reality. next to not smoking, getting regular physical activity is arguably the best thing you can do for your health. it lowers the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and certain cancers. plus, it helps keep weight in check, helps control stress, and gives a boost to mood.simple aerobic exercise for 30 minutes at least five days a week is all that is needed. a lot of activities count as exercise: brisk walking, cycling, dancing, swimming, gardening. just get out and get moving.