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Reap the Benefits of Exercise in Just 15 Minutes a Day

It is recommended that adults should get between 150-300 minutes of exercise each week to benefit their overall health and well-being. According to the World Health Organization (WHO), adults aged between 18 to 64 years of age should do at least 150 minutes of moderate to intense aerobic physical activity each week, or more than 300 minutes if they can. But what if you only have 15 minutes a day to devote to working out?[0]

Several studies have found that exercising 150 minutes a week has a positive effect on the body. This amount of exercise can be broken down into short bouts of movement throughout the week. It’s interesting to note that those who took a five-minute walk every 30 minutes saw a decrease of about 60% in their post-meal blood sugar spikes. This is because exercise helps the cells of the body take up more glucose present in the bloodstream and use it as fuel.[1]

Other research has shown that compared with the control group, performing 5 minutes of light-intensity walking every 30 minutes yielded the most significant reduction in blood glucose levels. Taking a walking break every 30 minutes for one minute also provided modest benefits for blood sugar levels throughout the day.

In addition, the exercise regimen should not be strenuous but can be as simple as walking after a meal.[2] Studies have shown that this helps regulate blood sugar levels.

A research team from Penn State College of Medicine discovered that 150 minutes of moderate to strenuous aerobic activity can decrease liver fat. Exercise was discovered to result in a notable decrease in liver fat for non-alcoholic fatty liver conditions, regardless of any weight loss.

The dangers of prolonged sitting, a common aspect of modern life, even for individuals who engage in regular exercise, is becoming more evident.[3] Based on these discoveries, medical experts advise all adults to decrease the amount of time spent sitting and increase their physical activity.[4]

Columbia University exercise physiologists have discovered the answer to a question: is there a way to counter the detrimental effects of sitting for a long period of time? The answer is yes, simply by taking a five minute walk every half hour.[1] Research showed that walking in any amount lowered blood pressure by 4-5 mmHg in comparison to sitting all day. Additionally, all intervals of walking, except for one minute every hour, increased energy and improved mood.[1]

It is also important to note that people who are insufficiently active have a 20% to 30% increased risk of death, according to the WHO.[5]

0. “How 15 Minutes of Exercise Can Transform Your Health” CNET, 26 Feb. 2023,

1. “5 health benefits of walking for 5-minute every 30 minutes if you sit for long hours at work” GQ India, 24 Feb. 2023,

2. “5-minute walks can offset the adverse health effects of sitting the whole day” Longevity.Technology, 22 Feb. 2023,

3. “Researchers May Have Come Up with the Prescription for Prolonged Sitting” Bel Marra Health, 23 Feb. 2023,

4. “A Five-Minute Fix for the Hazards of Prolonged Sitting” SciTechDaily, 24 Feb. 2023,

5. “How 150 minutes of exercise in a week helps your heart, liver and other major organs”, 24 Feb. 2023,

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