Benefits of 15 Minute Workouts

1. It increases body temperature and blood flow 🫀

Whether it’s HIIT or a brisk walk, exercise helps to raise your temperature and improve blood circulation, which results in a few benefits. For starters, the heat makes it harder for most bacteria and viruses to survive, your white blood cells can reach infection sites faster, and over time, heat will generally be distributed more efficiently throughout the body, which means you will be less prone to feeling chilly.

2. It improves sleep quality and duration 😴

We often fall sick because of poor sleep quality. Without sufficient rest, our body cannot repair itself. Thankfully, exercise increases the production of melatonin, a hormone that regulates sleep-wake cycles. This helps you fall asleep faster and sleep more soundly. Physical activity also reduces stress, which is typically what keeps us lying awake in bed.

3. It heightens immune response and levels of NK “natural killers” cells 🦠

During and after physical exercise, a few magical things happen in our bodies. Firstly, pro- and anti-inflammatory cytokines are released. Secondly, lymphocyte circulation increases. Thirdly, more NK (”Natural Killers”) cells will be found in the bloodstream, which is extremely beneficial because they can identify and kill dangerous (even cancerous!) cells even without prior exposure to said pathogens! On a whole, these reactions protect the body against infections, reduce the likelihood of developing certain diseases, and control infections more effectively.

4. It reduces inflammation and chronic pain 🩺

If you’re prone to inflammation or suffer from chronic pain, you’d be relieved to hear that regular exercise has pain relief benefits as well! It alters your central and peripheral nervous system to prevent or reduce pain, increases anti-inflammatory hormones, and reduce body fat, which contains substances that promote inflammation.

5. It builds muscle mass, which generates more heat 🔥

Did you know that besides being nice to look at, muscles keep you warm too? The higher your muscle mass, the more heat you generate through metabolic activity. This keeps keeps your body temperature more stable even in colder environments compared to people with less muscle mass!

6. It trains endurance for longer workout sessions 💪🏻

Yes, 15 minutes of exercise a day is enough to make a difference in your body — if you’re someone who hardly ever exercises. However, it is actually recommended to have 150 minutes of moderate exercise every week for adults, which translates to ~30 minutes a day, 5 days a week. Working out for just 15 minutes daily helps you build up the stamina and strength needed to maintain that level of physical activity or more, which means even greater health benefits!

That being said, exercises are not one-size-fits-all. Take the time to figure out what type of physical activity best suits your body and your schedule, and what you enjoy doing. The goal is simply to feel challenged, so that you’re breathing harder than you typically do, but not overly exhausted or struggling for air.

Don’t be afraid to speak to one of our Personal Trainers to find out more, especially if you have any pre-existing health conditions!