Why 10 minutes is all you need to feel good

One of the most common reasons people don’t work out is time.

People don’t have time to go to the gym, or attend an exercise class, or head out for a run. And it makes sense. Life is busy for so many of us – work, family, social lives, commitments. Finding time to exercise throughout the week doesn’t always seem doable.

But one of the biggest secrets in the world of movement is that you don’t need to spend hours in the gym to feel fitter and healthier. 10 minutes really is enough to give your body and mind a boost.

So many people think exercise only “counts” if it’s a long, sweaty session, but that’s not the case. Rachel Frances Thomson, spokesperson for the Chartered Institute for Sport and Physical Activity and Health and Wellbeing Practitioner, said: “Just a few moments of movement each day adds up to helping you move more freely over time! Short 'bursts' of activity can trigger the release of endorphins, lifting your mood and reducing stress.”

The magic of short workouts is that they’re easy to stick to. It feels much more doable… on a lunch break, before your morning alarm, before you have dinner, or when you’re winding down in the evening. It might be 10 minutes instead of scrolling on your phone, waiting for a TV programme to start, or just before you start work.

Research has consistently shown us that just 10 minutes of movement is enough.

It can lengthen your life. One study of nearly 5,000 people in 2022 found that moving for an extra 10 minutes a day could add years to your life. Researchers estimated that adding 10 minutes of moderate intensity exercise per day could mean 7% fewer deaths per year.

It can improve your mental health. It’s not just about physical health, but mental health, too. In a 2023 study, researchers found as little as 10 minutes of daily physical activity helped prevent the onset of depression.

It can be low impact movement. Exercise doesn’t have to be intense, either. A study from the University of Leicester found that adding a 10-minute brisk walk to the daily routine of inactive individuals aged 60 and above could significantly improve their health.

So on days when you’re struggling to get motivated, remind yourself that you only need to commit to 10 minutes. That’s all. Often, once you get started, you’ll find you want to keep going.

Why not try our brand-new 2-Week 10-Minute Fat Burner Challenge on The Body Coach app – 10 minutes a day for five days a week, helping you burn body fat and feel energised. Download the app today and get £20 off your annual subscription with our September offer.