Let’s face it: We are all busy. But, when experts are saying 20 minutes of exercise a day may decrease the risk of cancer, diabetes, cardiovascular disease, and stroke, it’s hard not to take note.
Anyone can make time for a 20-minute exercise. According to a new cohort study, aiming for 20 minutes per day can be a practical non-pharmacological approach for enhancing the quality of life and reducing healthcare burdens for a wide range of health conditions.
But, how can so little exercise prove beneficial? Don’t we need longer workouts to reap the results? Here is what research has to say on the impact of 20-minute physical activity on the body and overall health.
What happens if you exercise 20 minutes every day?
A short and efficient workout is better than no workout at all. With 20 minutes of physical activity, you can get the body revved up, boost circulation, stabilize the mood, and give the metabolism a good head start. The reason why many people use 20 minutes of exercise is often to destress.
Twenty minutes may be enough to lower the cortisol level and increase dopamine and serotonin, which can make you feel good. Research shows that 20 minutes of moderate exercise a day, 3 times per week can significantly curb the symptoms of depression.
However, experts decided to take one step further and investigate the effects of these short bouts of exercise on various health conditions, hospital burdens, and quality of life. In the new cohort study, researchers analyzed data from more than 81,000 UK participants between 42 to 78 years of age.
The goal was to see if short physical activity was enough to keep patients out of the hospital for a range of common health issues.
Previous data indicate that regular workouts can decrease the risk of diabetes, heart disease, and cancer. But, until this study, it was unclear how physical activity could affect the risk of common, less serious health issues.
The study was published in 2023 on JAMA Network and found that 20 minutes of exercise a day can decrease the risk of hospitalization for a range of health issues. Such as gallbladder disease, urinary tract infections, colon polyps, etc.
There were also some benefits of 20 minutes of exercise a day for carpal tunnel syndrome, osteoarthritis, and inguinal hernia. These results suggest that engaging in 20 minutes of physical activity per day can yield substantial beneficial effects.
By replacing sedentary habits with a brief exercise, you can improve insulin sensitivity, heart health, and immune system and decrease systemic inflammation. With regular exercise, you can also reduce the risk factors and health conditions such as hypertension and body fat.
20 minutes of exercise a day benefits
Contrary to popular belief, exercising 20 minutes a day is enough to help you feel a difference both physically and mentally. To make the most out of every workout, remember to consume balanced meals with vitamins, minerals, and nutrients. Healthy eating can keep the body in good shape.
Here is a list of some of the other benefits of a short workout session.
It is energizing
If you’re feeling sluggish and exhausted, consider using 20 minutes of exercise to get the blood flowing. It delivers nutrients and oxygen to the tissues. This promotes energy, which can help you work more efficiently.
Promotes brain health
Physical activity is good for the brain. It can have beneficial effects on cognitive function, curb feelings of anxiety, and promote concentration and focus. These are benefits you can use on a regular basis, especially if you are looking for a way to balance your mental health and psychological well-being.
Helps you relax
Whether you go for moderate or intensive workouts, you can use a short exercise to pump up your endorphin production. Endorphins decrease stress and foster relaxation.
Lowers resting heart rate
The normal resting heart rate is 60 to 100 beats per minute (bpm). A high resting heart rate could mean that your heart is not in good shape. The more beats the heart has to take on every day, the bigger the strain on the organ. Any consistent workout of 20 to 30 minutes a day might lower your resting heart rate.
Prevents injuries
A short 20-minute exercise can be a good starting point for preventing injuries. Every day, you are improving your endurance and muscle strength. This can give you healthier bones and a better posture.
Increases flexibility
Through exercise, you get to stretch the muscles and work on your flexibility. With every stretch, the body becomes more flexible and supple.
What can you do in 20 minutes?
Choose a modality you are comfortable with. To stay fit, consider incorporating interval-based cardio exercises into your routine. Options like biking, running, or rowing can help. For a comprehensive workout, HIIT (high-intensity interval training) can be a viable option.
HIIT is a vigorous exercise with little rest. These include burpees, jumping jacks, lunge jumps, etc. If you suffer from joint pain, start with a low-impact workout, such as swimming. Outdoor exercises, such as brisk walking, can also be beneficial. Sunlight promotes vitamin D production, which is crucial for bone development and inflammation reduction.
How many calories can you burn in 20 minutes of exercise?
It depends on the type of exercise you do. Although 20 minutes of exercise can help you get in shape, it won’t be fast. With brisk walking, you can burn roughly 90 calories.
According to a CrossFit study, performing a series of high-intensity interval training, such as pushing and pulling for 20 minutes, helped subjects burn an average of 115.8 calories. However, these are not the type of workouts that an older adult with multiple cardiovascular risk factors can do.
CrossFit exercises are often difficult and competitive. People who don’t have the experience and training can start with modified versions of the same general workout.
Is 20 minutes of exercise a day enough to lose weight?
Exercise can burn calories. But if you are aiming to shed some extra pounds, then you may need more than 20 minutes a day. This is often the case with obese and overweight individuals. The body needs more time and effort to lose weight.