For many people, time is a commodity that they don’t have enough, and exercise is one of the first things to get cut from an already packed day. People often mistakenly believe that working out is something that takes a lot of time, and think if they can’t dedicate an hour or more to exercise then why bother at all? However, ANY activity throughout the day is better than no activity, both for your physical and mental health, and all you really need is 20 minutes of vigorous activity to reap the benefits of exercise.
Physical Benefits: There’s a lot of debate over which is more beneficial for a healthy lifestyle: diet or exercise? The truth, however, is that you need a balance of both. Eating better will help you lose weight and become an all-around healthier person, and healthy foods help your body utilize the nutrients you ingest more effectively. But physical activity is equally important, and plays a large role in how your body uses the energy it receives from food. By increasing your physical activity, you are also increasing your metabolic rate. After only a few weeks of 20 minute workouts you’ll notice an increase in the energy you have throughout the day.
Mental Benefits: Increasing your physical activity also helps to boost your mood because exercise produces endorphins. An increase in endorphins results in an almost euphoric feeling and helps you maintain your focus and concentration during the day. This is one reason many people choose to work out first thing in the morning – it starts your day off on a positive note, which can set the tone for the rest of the day. In fact, many mental health professionals recommend routine exercise in the morning as a way to help prevent depression and other negative emotions.
Cardiovascular Benefits: The more blood you get pumping through your body, the better your body functions. Blood flow to the brain can keep you alert and focused, while increased flow to your joints and limbs keeps you strong and boosts your stamina. Additionally, increased blood flow to your heart also strengthens it and keeps it healthy.
What Can You Do in that 20 Minutes of Exercise?
While engaging in a strong exercise routine is one of the best methods to get more physical activity, you also benefit from just about anything that gets your heart pumping. This doesn’t mean you should push yourself to your limits, but you do want to work hard enough to elevate your heart rate and break a sweat. Looking for ways to get your heart pumping at home? Try these activities:
- Grueling Deep Cleaning: House cleaning is a great way to get active, especially if it’s a physically demanding chore.
- Yard Work: Take 20 minutes and push yourself to do as much yard work as you can, like mowing the lawn, weeding the flower bed, etc.
- Running: A quick 20 minute jog around the neighborhood is a great way to increase your heart rate and burn through serious calories.
- DVDs or Games: Exercise DVDs or even playing the Xbox Kinect or Wii Fit for 20 minutes per day can increase your energy levels, help you burn fat and calories and boost your mood.
- Standing Up: One easy way to increase the number of calories you burn throughout the day is to stand while you work instead of sitting at your desk all day.
It’s important to balance proper nutrition with a healthy exercise regimen to reap the biggest physical and mental benefits. Don’t fall victim to the belief that you have to kill yourself in the gym for hours to get in shape or benefit from exercise. Just 20 minutes of activity per day can help you become fitter, stronger and healthier.
Rachael Cherry is a wife, mother, and writer who is passionate about helping connect families in need with high quality caregivers. She has taken that passion and put it to work through NannyPro, a respected online nanny referral service. Learn more by visiting @NannyPro on Twitter.