Why Even 20 Minutes Of Moderate Exercise Makes a Difference

At this time of the year, it can be easy to let exercise take a back seat. The weather is cold and wet, and the daylight hours are short. Our motivation may be at a low ebb after the festive season of indulgence and late nights, leaving us feeling more sluggish than usual. A lie-in or a night in front of the TV can feel more appealing than going for a run or to the gym.

Getting or keeping fit can start to feel like an insurmountable chore, but it needn’t be. A new study published in October 2023 found that just 20 minutes of simple jogging exercise per day can maintain a level of fitness that is beneficial for good health.

The study was carried out by Jens Bangsbo, a professor of exercise physiology at the University of Copenhagen, and was published in the Scandinavian Journal of Medicine and Science in Sports. It challenges the traditional mantra of high-intensity interval training (HIIT), which demands tough fast sprinting sessions. 

HIIT has long been a favourite way to keep fit for people who are short of time because by pushing the body with short bursts of vigorous exercise followed by a slower recovery period, it can produce similar health benefits to a steadier exercise session over twice the length of time.

Bangsbo found that a more moderate 10-20-30 approach to interval training involving running for 30 seconds at a slow pace, 20 seconds at a moderate intensity, and 10 seconds at a fast but not flat-out pace can be just as effective. Beginners simply need to run at a faster pace than they were previously, rather than a flat-out sprint, to make a difference. 

If you are out of shape, any form of light exercise at all for just 20 minutes twice a week can make a difference. This could be a lunchtime walk around the park, which can also help to reduce your stress levels and elevate your mood. Build up your activity levels gradually and find an activity that you enjoy.

The 10-20-30 approach does not have to involve running but can be adapted to other forms of exercise such as cycling, working out on a cross trainer, or even just brisk walking. 

If you are already fit, you’ll need to find some more challenging workouts to keep feeling the benefits of a brief exercise session. The essence is to keep gradually increasing the intensity and adding in some variety. As you get fitter, step up your 20-minute sessions from twice a week to three or four times a week, and introduce some strength training sessions.

If you would like to find out more about getting fitter, have a chat with an online personal trainer today.