We all know that exercise is good for us, but finding time for it can feel impossible some days. Between work, family, and everything else on the to-do list, squeezing in a workout often drops to the bottom of the pile. But here’s some good news: you might only need 15 minutes and 9 seconds to feel the benefits.
Yes, according to new research from ASICS, that’s all it takes to boost your mood and reduce stress. So even if you can’t commit to a full 30-minute session, a quick burst of movement can still make a real difference to your day.
Why 15 Minutes and 9 Seconds Works
It might sound oddly specific, but the study found that participants who exercised for exactly 15 minutes and 9 seconds felt happier, calmer, and more positive. Scientists think this is down to the release of endorphins, the body’s natural mood boosters, which kick in surprisingly quickly once you start moving.
The best part? It doesn’t matter what type of exercise you do. A brisk walk, a short jog, a quick bodyweight workout, or even a dance around the kitchen all count. The key is just to move.
How to Fit It In
If you’re short on time, think of it as a mini reset for your mind. Try a walk on your lunch break, a 15-minute yoga flow before work, or a quick run around the block after dinner. You don’t need fancy kit or a gym membership – just a little motivation and 15 minutes to yourself.
Small Steps, Big Impact
These short workouts might seem minor, but they can have a big impact over time. Regular movement, even in small doses, can help lower anxiety, boost energy, and improve focus. And once you start feeling those benefits, you’ll probably find yourself wanting to move more often too.
So next time you’re feeling stressed, tired, or a bit meh, try giving yourself those 15 minutes and 9 seconds. Pop your trainers on, step outside, and you may be surprised at just how much better you feel afterwards. After all, when it comes to improving our mood, sometimes all it takes is a little movement.
