How a 15-minute workout a day improves well-being

You don't need to exercise for long periods of time to get healthier. A 15-minute workout a day can provide all the exercise you need. Short bursts of activity can be just as helpful as long exercise sessions.

For many of us, finding the time to visit the gym for hours each week is impractical. Likewise, going for a long run or swimming 100 lengths in the local pool can seem daunting.

• However, you don't need to make a significant time commitment to exercise in order to improve your health.
• A 15-minute workout a day is enough to improve the health of most people, as long as they commit to exercising every day.

According to the Canadian government, in 2011 nearly half the population was not sufficiently active, with more severe inactivity problems noted among older people.

• Short exercise sessions, which can be done at home, can help improve fitness levels.
• If you exercise 15 minutes each day, you'll spend almost two hours working out every week.

Short workouts are good because they are less intimidating than exercising in one long session, and your heart rate is raised and lowered more frequently if you exercise every day.

• Performing a short cardiovascular workout every day of the week is a much better choice than putting the heart and lungs under a bit of pressure with occasional workouts.

• This sort of exercise, especially when performed at a sensible rate, can lessen the risk of heart attack, reduce obesity and relieve stress.
• The effects of regular, short sessions of activity can also help improve mental health by reducing the incidence of anxiety or depression.

Take it easy at first, especially if you haven't worked out in a long time.

• For absolute novices, a 15-minute stroll is a good choice. As your stamina improves, try jogging in place for five minutes, then walk for the rest of the time.

Any sort of exercise that increases your heart rate and makes you feel a little breathless will help you stay active and healthy.

Gradually increase the intensity of your exercise session.

• If you get to the point where you barely break a sweat in 15 minutes, up the ante and try some sit-ups, push-ups or skipping instead.
• Raising and lowering your legs when seated is a good strength-building exercise. Remember to keep your back straight when you perform the leg lifts. Allow a little recovery time between sets of repetitions, and stretch a little before and after exercising to lessen the risk of injury.