We’ve all heard it before: exercise is good for us. Yet for many, finding time to exercise feels like a monumental task. Work commitments, family responsibilities, and daily routines can make a full-fledged gym session seem impossible. But a workout doesn’t have to take up hours of your day, as it turns out that a little can go a long way. Let’s find out how below.
The science of exercise
Exercise works wonders for both the body and mind. A large meta-analysis evaluated over 90 studies on the effects of endurance, resistance, and combined training.1 The findings show that regular movement, even in short bursts, can significantly improve body composition, reduce inflammation, and enhance metabolic function. For those starting out, the changes may be subtle, but they set the foundation for long-term health benefits.1
The benefits continue to grow as you move consistently. Over eight weeks of regular activity, improvements in cardiorespiratory fitness and inflammatory markers become evident. And by 12 weeks, metabolic changes like better glucose regulation start to take effect.1
Why 20 minutes matters
A growing body of research highlights how even 20 minutes of moderate exercise can significantly enhance both physical and mental performance.2 One study examined how such brief aerobic activity impacts working memory (WM) and reaction time in adults. Participants engaged in a 20-minute exercise session at 50% of their maximum oxygen consumption, and their cognitive performance was assessed using a two-back test before and after the activity.2
For individuals with slower pre-exercise reaction times, the 20-minute workout led to marked improvements in their cognitive function. This group not only reacted faster after exercising but also showed significant changes in the concentration of oxyhemoglobin (O2Hb) in the left prefrontal cortex, an area of the brain critical for memory and decision-making.2 This likely explains why people may feel sharper after 20 minutes of exercise. For those who already had quicker reaction times, there wasn’t much change—but they still got the benefit of moving their bodies.
The benefits of shorter exercise
Exercising, no matter how long you do it for, can provide you with a host of benefits as outlined below.
Better cardiovascular health: Short bursts of movement, such as brisk walking or climbing stairs, elevate your heart rate. Over time, these activities improve your heart’s efficiency and lower blood pressure. Regular short sessions can increase your VO2 max, a measure of your aerobic fitness, which is linked to lower risks of heart disease.1
Boost in mental wellbeing: Movement releases endorphins, the body’s natural mood lifters. Just 20 minutes of exercise can reduce feelings of anxiety and improve focus.3
Enhanced metabolic health: Even a short session of resistance or combined endurance and resistance training can improve your body’s ability to regulate blood sugar levels.4
Weight management: Consistent exercise—even in smaller doses—boosts your metabolism and helps preserve lean muscle mass, which is vital for long-term weight management. Studies suggest that resistance training is especially effective in burning fat and building strength in shorter timeframes.5
Fights inflammation: Regular movement helps reduce levels of inflammatory markers like C-reactive protein (CRP). Lowering inflammation not only boosts immunity but also reduces the risk of chronic diseases such as arthritis and certain cancers.6
Breaking down the barriers
One of the biggest obstacles to exercising is the belief that it requires a significant time commitment to be worthwhile. This couldn’t be further from the truth. Exercise is cumulative, meaning every little bit adds up. Whether it’s a quick morning stretch, a lunchtime walk, or a few push-ups in between your Netflix binge.
The key is to focus on what you can do rather than what you can’t. For example:
No gym? No problem. Bodyweight exercises like squats, lunges, and push-ups can be done anywhere.
No time for a run? Walk briskly instead. Walking quickly for 20 minutes can burn calories, strengthen your heart, and clear your mind.
Too tired for high intensity? Stretch or practice yoga. These activities can reduce stress and improve flexibility without being overly taxing.
While a single 20-minute workout can provide an immediate boost in mood and energy, the real power of exercise lies in its cumulative effect. Regular activity builds a foundation for better health, amplifying its benefits over time.
Shifting from perfection to progress
A common misconception is that exercise must be structured, lengthy, and exhausting to be effective. But exercise isn’t about perfection—it’s about progress. Whether you’re walking your dog, gardening, or dancing around your living room, the act of moving your body is what counts.
Instead of aiming for an hour-long workout, start with something manageable, like a 20-minute walk three times a week. Celebrate small wins, and let those victories motivate you to do more.
Why “when” doesn’t matter
Some people swear by early morning workouts, while others prefer exercising in the evening. The truth is, there’s no universally “best” time to exercise. The best time is when it fits into your schedule. Whether it’s first thing in the morning, during a lunch break, or after dinner, what matters most is consistency.
Schedule it: Treat exercise like any other appointment. Block out 20 minutes in your calendar and stick to it.
Find what you enjoy: Whether it’s cycling, dancing, or yoga, choose activities that make you happy. When exercise feels fun, it becomes less of a chore.
Make it social: Invite a friend to join you for a walk or workout. Exercising together can make it more enjoyable and hold you accountable.
Start small: If 20 minutes feels like too much, start with 10. The important thing is to begin.
Keep it simple: You don’t need fancy equipment. A clear space and your own bodyweight are enough for effective workouts.
Incorporating it into the Fitness Foundation Challenge
You don’t have to run marathons or spend hours in the gym to see results from the January Fitness Foundation Challenge. The beauty of this program is its flexibility and adaptability—it meets you where you are. Even just 20 minutes of moderate movement, like a brisk walk or some light stretching, can be enough to start strengthening your heart and improving your overall fitness.
We’re not challenging you to do more, but instead challenging you to find an exercise that works for you. By joining, you’ll gain the tools and motivation to start tracking key health parameters, and it is these small efforts, compounded over time, that will help you create habits that support your heart health and overall wellbeing for years to come.
The numan take
You don’t need to overhaul your life to reap the benefits of exercise. Start small, stay consistent, and focus on what you can do today. A 20-minute walk, a quick stretch, or a set of bodyweight exercises can be the first step toward a healthier, happier you. Over time, these small efforts will add up, transforming your health in ways you might never have imagined.
References:
Clark J. The impact of duration on effectiveness of exercise, the implication for periodization of training and goal setting for individuals who are overfat, a meta-analysis. Biol Sport [Internet]. 2016;33(4):309–33. Available from: http://dx.doi.org/10.5604/20831862.1212974
Qin W, Kojima S, Morishita S, Hotta K, Oyama K, Tsubaki A. Effects of 20-minute intensive exercise on subjects with different working memory bases. Adv Exp Med Biol [Internet]. 2021;1269:289–94. Available from: http://dx.doi.org/10.1007/978-3-030-48238-1_46
Laird E, Rasmussen CL, Kenny RA, Herring MP. Physical activity dose and depression in a cohort of older adults in The Irish Longitudinal Study on Ageing. JAMA Netw Open [Internet]. 2023;6(7):e2322489. Available from: http://dx.doi.org/10.1001/jamanetworkopen.2023.22489
Adams P. The impact of brief high-intensity exercise on blood glucose levels. Diabetes Metab Syndr Obes [Internet]. 2013;113. Available from: http://dx.doi.org/10.2147/dmso.s29222
Chambliss HO. Exercise duration and intensity in a weight-loss program. Clin J Sport Med [Internet]. 2005;15(2):113–5. Available from: http://dx.doi.org/10.1097/01.jsm.0000151867.60437.5d
Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun [Internet]. 2017;61:60–8. Available from: http://dx.doi.org/10.1016/j.bbi.2016.12.017
