This video is a speech advocating for daily exercise. The speaker emphasizes the benefits of even 30 minutes of daily physical activity for physical and mental health, improved quality of life, and disease prevention. The speech uses statistics and personal anecdotes to support its claims.
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my","start_time_text":"0:49"},{"start_ms":"51200","end_ms":"52800","text":"friends while we go for a run on a","start_time_text":"0:51"},{"start_ms":"52800","end_ms":"54879","text":"recovery day it always makes my day at","start_time_text":"0:52"},{"start_ms":"54879","end_ms":"57199","text":"least a little better or going to","start_time_text":"0:54"},{"start_ms":"57199","end_ms":"59600","text":"basketball practice which would put my","start_time_text":"0:57"},{"start_ms":"59600","end_ms":"61680","text":"mind on that for the next couple hours","start_time_text":"0:59"},{"start_ms":"61680","end_ms":"63440","text":"or even just lifting in the morning with","start_time_text":"1:01"},{"start_ms":"63440","end_ms":"65680","text":"my teammates is just a good way for me","start_time_text":"1:03"},{"start_ms":"65680","end_ms":"66920","text":"to start off my","start_time_text":"1:05"},{"start_ms":"66920","end_ms":"69760","text":"day it does not matter if you are a","start_time_text":"1:06"},{"start_ms":"69760","end_ms":"72560","text":"student or have a full-time job exercise","start_time_text":"1:09"},{"start_ms":"72560","end_ms":"74159","text":"will benefit you for the rest of your","start_time_text":"1:12"},{"start_ms":"74159","end_ms":"76960","text":"life can give you more energy better","start_time_text":"1:14"},{"start_ms":"76960","end_ms":"79520","text":"moods and a stronger body aren't these","start_time_text":"1:16"},{"start_ms":"79520","end_ms":"80880","text":"things that everybody would want to have","start_time_text":"1:19"},{"start_ms":"80880","end_ms":"83840","text":"in their life today I will show you how","start_time_text":"1:20"},{"start_ms":"83840","end_ms":"86640","text":"exercise improves physical health boosts","start_time_text":"1:23"},{"start_ms":"86640","end_ms":"88400","text":"mental health and improves quality of","start_time_text":"1:26"},{"start_ms":"88400","end_ms":"92159","text":"life now let's define exercise the CDC","start_time_text":"1:28"},{"start_ms":"92159","end_ms":"94799","text":"defines it as structured and repetitive","start_time_text":"1:32"},{"start_ms":"94799","end_ms":"96720","text":"movement where the goal is to improve","start_time_text":"1:34"},{"start_ms":"96720","end_ms":"98880","text":"physical fitness that could be from","start_time_text":"1:36"},{"start_ms":"98880","end_ms":"102280","text":"walking to lifting weights or a","start_time_text":"1:38"},{"start_ms":"102280","end_ms":"105119","text":"sport i challenge you to doing at least","start_time_text":"1:42"},{"start_ms":"105119","end_ms":"107439","text":"30 minutes of physical activity in your","start_time_text":"1:45"},{"start_ms":"107439","end_ms":"109840","text":"day-to-day life you don't have to go to","start_time_text":"1:47"},{"start_ms":"109840","end_ms":"113119","text":"the extremes just be consistent with it","start_time_text":"1:49"},{"start_ms":"113119","end_ms":"115360","text":"if you start with a short 10-minute walk","start_time_text":"1:53"},{"start_ms":"115360","end_ms":"117200","text":"every day leaving stretching after","start_time_text":"1:55"},{"start_ms":"117200","end_ms":"119360","text":"school work I promise you it will be","start_time_text":"1:57"},{"start_ms":"119360","end_ms":"122840","text":"worth it later on in your life exercise","start_time_text":"1:59"},{"start_ms":"122840","end_ms":"126079","text":"improves physical health exercise","start_time_text":"2:02"},{"start_ms":"126079","end_ms":"128879","text":"strengthens the heart lungs and muscles","start_time_text":"2:06"},{"start_ms":"128879","end_ms":"130879","text":"and keeps heart diseases such as heart","start_time_text":"2:08"},{"start_ms":"130879","end_ms":"133440","text":"disease diabetes and obesity away","start_time_text":"2:10"},{"start_ms":"133440","end_ms":"134920","text":"according to the","start_time_text":"2:13"},{"start_ms":"134920","end_ms":"138200","text":"CDC physical exercises according to the","start_time_text":"2:14"},{"start_ms":"138200","end_ms":"140959","text":"CDC does good for your immune system","start_time_text":"2:18"},{"start_ms":"140959","end_ms":"142560","text":"which allows you to get rid of sickness","start_time_text":"2:20"},{"start_ms":"142560","end_ms":"145280","text":"more easily i personally do not get sick","start_time_text":"2:22"},{"start_ms":"145280","end_ms":"147840","text":"very often maybe because I am exercising","start_time_text":"2:25"},{"start_ms":"147840","end_ms":"151120","text":"all the time maybe s my may be sick","start_time_text":"2:27"},{"start_ms":"151120","end_ms":"154000","text":"right now but I'm still using doing my","start_time_text":"2:31"},{"start_ms":"154000","end_ms":"156760","text":"exercise and it is helping me a","start_time_text":"2:34"},{"start_ms":"156760","end_ms":"160319","text":"lot exercise boosts mental health","start_time_text":"2:36"},{"start_ms":"160319","end_ms":"162560","text":"harvard Health Publishing says that","start_time_text":"2:40"},{"start_ms":"162560","end_ms":"164319","text":"exercise releases chemicals in your","start_time_text":"2:42"},{"start_ms":"164319","end_ms":"166160","text":"brain that helps with your mood and","start_time_text":"2:44"},{"start_ms":"166160","end_ms":"168720","text":"improves mental health i've noticed this","start_time_text":"2:46"},{"start_ms":"168720","end_ms":"171040","text":"myself with hard workouts i may start","start_time_text":"2:48"},{"start_ms":"171040","end_ms":"173760","text":"out stressed but it is calming those","start_time_text":"2:51"},{"start_ms":"173760","end_ms":"176400","text":"long runs or running hills may seem bad","start_time_text":"2:53"},{"start_ms":"176400","end_ms":"178760","text":"but once I have done them my mind is","start_time_text":"2:56"},{"start_ms":"178760","end_ms":"181519","text":"clear and I can think and process things","start_time_text":"2:58"},{"start_ms":"181519","end_ms":"184319","text":"better because exercise helps your brain","start_time_text":"3:01"},{"start_ms":"184319","end_ms":"186920","text":"release those chemicals and improve your","start_time_text":"3:04"},{"start_ms":"186920","end_ms":"190640","text":"mood also Mayo Clinic says that exercise","start_time_text":"3:06"},{"start_ms":"190640","end_ms":"193680","text":"improves sleep increases energy and","start_time_text":"3:10"},{"start_ms":"193680","end_ms":"196319","text":"improves memory now doesn't that sound","start_time_text":"3:13"},{"start_ms":"196319","end_ms":"199440","text":"like what everybody wants in their life","start_time_text":"3:16"},{"start_ms":"199440","end_ms":"201680","text":"when I do not get my exercise in for the","start_time_text":"3:19"},{"start_ms":"201680","end_ms":"203840","text":"day it takes me quite a long time to","start_time_text":"3:21"},{"start_ms":"203840","end_ms":"208000","text":"fall asleep nobody wants that a study by","start_time_text":"3:23"},{"start_ms":"208000","end_ms":"209840","text":"Harvard also found that exercise can","start_time_text":"3:28"},{"start_ms":"209840","end_ms":"212879","text":"reduce depression by 30% sometimes","start_time_text":"3:29"},{"start_ms":"212879","end_ms":"216080","text":"working as medicine even and you don't","start_time_text":"3:32"},{"start_ms":"216080","end_ms":"218239","text":"even have to take the actual medication","start_time_text":"3:36"},{"start_ms":"218239","end_ms":"220080","text":"this is great because medication can be","start_time_text":"3:38"},{"start_ms":"220080","end_ms":"222319","text":"harmful to your body but exercise is","start_time_text":"3:40"},{"start_ms":"222319","end_ms":"223959","text":"already good for your","start_time_text":"3:42"},{"start_ms":"223959","end_ms":"228080","text":"body exercise improves quality of life","start_time_text":"3:43"},{"start_ms":"228080","end_ms":"230799","text":"having better physical and mental health","start_time_text":"3:48"},{"start_ms":"230799","end_ms":"233440","text":"daily activities will be more enjoyable","start_time_text":"3:50"},{"start_ms":"233440","end_ms":"236159","text":"according to the Mayo Clinic my","start_time_text":"3:53"},{"start_ms":"236159","end_ms":"238640","text":"According to the Mayo Clinic my day","start_time_text":"3:56"},{"start_ms":"238640","end_ms":"240879","text":"improves a lot when having done a","start_time_text":"3:58"},{"start_ms":"240879","end_ms":"243280","text":"physical activity just simply going to","start_time_text":"4:00"},{"start_ms":"243280","end_ms":"245680","text":"basketball with my friends an hour","start_time_text":"4:03"},{"start_ms":"245680","end_ms":"247239","text":"improves my day a","start_time_text":"4:05"},{"start_ms":"247239","end_ms":"250280","text":"lot exercise will help with","start_time_text":"4:07"},{"start_ms":"250280","end_ms":"253439","text":"discipline resilience and confidence","start_time_text":"4:10"},{"start_ms":"253439","end_ms":"255479","text":"qualities that Harvard Health says can","start_time_text":"4:13"},{"start_ms":"255479","end_ms":"259040","text":"improve school and work performance but","start_time_text":"4:15"},{"start_ms":"259040","end_ms":"260959","text":"these won't just be in school and work","start_time_text":"4:19"},{"start_ms":"260959","end_ms":"263120","text":"they can carry into everything you do in","start_time_text":"4:20"},{"start_ms":"263120","end_ms":"265440","text":"your daily life if you're trying to lose","start_time_text":"4:23"},{"start_ms":"265440","end_ms":"268160","text":"weight and not not only will it help you","start_time_text":"4:25"},{"start_ms":"268160","end_ms":"270080","text":"burn your calories but you can","start_time_text":"4:28"},{"start_ms":"270080","end_ms":"272240","text":"discipline yourself from eating a lot of","start_time_text":"4:30"},{"start_ms":"272240","end_ms":"275360","text":"fatty foods and eat healthy ones","start_time_text":"4:32"},{"start_ms":"275360","end_ms":"277360","text":"when you feel confident in yourself","start_time_text":"4:35"},{"start_ms":"277360","end_ms":"279520","text":"you're more likely to try new things and","start_time_text":"4:37"},{"start_ms":"279520","end_ms":"282000","text":"challenge yourself now when I was","start_time_text":"4:39"},{"start_ms":"282000","end_ms":"284320","text":"younger I never thought I would enjoy","start_time_text":"4:42"},{"start_ms":"284320","end_ms":"286880","text":"running in track but now I run long","start_time_text":"4:44"},{"start_ms":"286880","end_ms":"288800","text":"distance and it is one of the many joys","start_time_text":"4:46"},{"start_ms":"288800","end_ms":"292080","text":"in my life all because I tried it tried","start_time_text":"4:48"},{"start_ms":"292080","end_ms":"293320","text":"something","start_time_text":"4:52"},{"start_ms":"293320","end_ms":"296479","text":"new now you might be thinking 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this is my audience this is my speech for why people should exercise daily imagine you get to live a longer and healthier life just by exercising just 30 minutes a day according to the CDC physical activity lowers the chance of early death did you know that less than 75% of Americans actually meet recommended amount of exercise that means that most are really missing out on benefits as a student athlete who is doing phys physical activity all the time I have been affected on how exercise can help with mental and physical health when I'm when I am having a rough day but then I get to go and have practice and talk with my friends while we go for a run on a recovery day it always makes my day at least a little better or going to basketball practice which would put my mind on that for the next couple hours or even just lifting in the morning with my teammates is just a good way for me to start off my day it does not matter if you are a student or have a full-time job exercise will benefit you for the rest of your life can give you more energy better moods and a stronger body aren't these things that everybody would want to have in their life today I will show you how exercise improves physical health boosts mental health and improves quality of life now let's define exercise the CDC defines it as structured and repetitive movement where the goal is to improve physical fitness that could be from walking to lifting weights or a sport i challenge you to doing at least 30 minutes of physical activity in your day-to-day life you don't have to go to the extremes just be consistent with it if you start with a short 10-minute walk every day leaving stretching after school work I promise you it will be worth it later on in your life exercise improves physical health exercise strengthens the heart lungs and muscles and keeps heart diseases such as heart disease diabetes and obesity away according to the CDC physical exercises according to the CDC does good for your immune system which allows you to get rid of sickness more easily i personally do not get sick very often maybe because I am exercising all the time maybe s my may be sick right now but I'm still using doing my exercise and it is helping me a lot exercise boosts mental health harvard Health Publishing says that exercise releases chemicals in your brain that helps with your mood and improves mental health i've noticed this myself with hard workouts i may start out stressed but it is calming those long runs or running hills may seem bad but once I have done them my mind is clear and I can think and process things better because exercise helps your brain release those chemicals and improve your mood also Mayo Clinic says that exercise improves sleep increases energy and improves memory now doesn't that sound like what everybody wants in their life when I do not get my exercise in for the day it takes me quite a long time to fall asleep nobody wants that a study by Harvard also found that exercise can reduce depression by 30% sometimes working as medicine even and you don't even have to take the actual medication this is great because medication can be harmful to your body but exercise is already good for your body exercise improves quality of life having better physical and mental health daily activities will be more enjoyable according to the Mayo Clinic my According to the Mayo Clinic my day improves a lot when having done a physical activity just simply going to basketball with my friends an hour improves my day a lot exercise will help with discipline resilience and confidence qualities that Harvard Health says can improve school and work performance but these won't just be in school and work they can carry into everything you do in your daily life if you're trying to lose weight and not not only will it help you burn your calories but you can discipline yourself from eating a lot of fatty foods and eat healthy ones when you feel confident in yourself you're more likely to try new things and challenge yourself now when I was younger I never thought I would enjoy running in track but now I run long distance and it is one of the many joys in my life all because I tried it tried something new now you might be thinking that you do not have time to be exercising but you can break it down into 10-minute sections if you need you can make you can even make them different exercises for example you could go for a 10-minute walk then you can do a home body weight workout and finish it off later with another walk exercise is not just good for your health it can save money too according to the CDC not enough exercise cost the US healthare system 117 billion dollars every year that's a lot of money per person just because people are not exercise exercise can also help bring people together joining a team club or yoga group you can connect with many people who may have similar interests as you sports have brought me personally closer to my friends and we share many memories together just by simply doing a sport together today I told you how exercise can improve your physical health boost your mental health and improve your quality of life exercise is not a chore it is an investment can help you live a longer happier life just a couple small changes can help you for the rest of your life so today I challenge you to do 30 minutes of exercise per day does not have to start big or be big just be consistent
