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According to the American Cancer Society, regular physical activity can significantly lower your lifetime risk for cancer, heart disease and diabetes. Research done by scientists at Washington University School of Medicine, Barnes-Jewish Hospital in St. Louis and the American Cancer Society have found that individuals get the most benefits from exercise if they do so consistently and over as long a period of time during adulthood as possible, but it’s never too late to start. They argue that even a 30-minute walk each day is enough to reduce your risk of a number of diseases, and that exercise, once a cancer diagnosis has been made, can decrease the risk of it recurring or becoming worse.

So what can you do in 30 minutes?

Watch your favorite tv show (including commercials), cook dinner, or read a few chapters of the book you’ve been meaning to get through.

There are plenty of things you could do, but what if you decided to do a quick workout with your 30 minutes?

Workouts don’t have to be on the treadmill or in the gym to count. These workouts can be done in your home.

Yoga Video: Your flexibilty, strength, posture and health will all benefit from yoga. The Mayo Clinic notes yoga’s series of postures and controlled breathing exercises are a popular means of stress management and relaxation.

Pilates: Many Pilates videos are available that breakdown the most basic moves step-by-step, so you can learn proper technique. A 30-minute Pilates workout will focus on your core muscles — your abs, obliques, and back — to bring strength to your entire body and improve your posture, according to KidsHealth.org.

Kettlebells: Livestrong recommends exercising with kettlebells. Kettlebells are circular, cast iron training tools that have handles mounted to the top. The two-arm swing is a fast-paced exercise that can quickly elevate your heart rate, while working your core and lower body simultaneously. Perform it from a standing position with your feet in a slightly wider than shoulder-width stance. Slowly bend down and grasp the handle with both hands. Steadily lift it off the floor and swing it between your legs. Quickly swing it forward and up to about chest height and repeat. After swinging for 30 seconds, place the kettlebell on the ground and rest for 30 seconds. Repeat this sequence for 30 minutes.