Finding time for 15 minutes of exercise can seem like a challenge. Many people struggle to find time in their busy schedules to get to the gym or do a longer workout routine.

However, the good news is you don't need to spend a lot of time to appreciate the benefits of regular physical activity.

Just 15 minutes of exercise or activity can make a significant impact on your health and overall wellbeing.

Boost Energy Levels

Engage in a quick 15-minute workout session to stimulate blood flow, deliver oxygen to your muscles and release endorphins. You'll feel more energised and alert during the day, especially when you’ve been sitting for a a few hours.

Improve Mental Wellbeing

Exercise is not just beneficial for your physical health but also improves your mental wellbeing. 15 minutes of exercise is an excellent way to reduce stress, alleviate anxiety and depression. Physical activity releases feel-good hormones like serotonin and dopamine. These have a positive impact on how you feel.

Enhance Cognitive Function

Regular exercise enhances cognitive function, including memory, focus and creativity. Take just 15 minutes to exercise or get physically active and you'll get a mental boost, improve your focus and increase productivity.

Manage Your Weight

While longer workouts have their benefits, short bursts of exercise also burn calories, build lean muscle, and boost your metabolism. Even 15 minutes of exercise can help you maintain or achieve a healthy weight over time.

Strengthen the Heart and Cardiovascular Health

Cardiovascular exercise is essential for maintaining a healthy heart and reducing the risk of heart disease. Engage in activities that increase your heart rate to improve your cardiovascular health. Regular exercise helps lower blood pressure, reduce cholesterol and strengthen the heart muscle.

Increase Flexibility and Strength

Even with just 15 minutes a day, you can increase flexibility, strength, joint mobility and posture. It also helps reverse the impact of sitting in front of a screen all day.

Promote Better Sleep

Getting a good night's sleep is important for your overall health and wellbeing. Physical activity helps regulate your sleep-wake cycle, reduces stress and promotes relaxation. Incorporate 15 minutes of exercise into your daily routine and you'll enjoy better quality sleep.

15 ideas for 15 minutes of exercise:

Easy, equipment free ...

1. Go for a brisk walk. Take a fast-paced walk around your local area or in a nearby park. It's a simple and effective way to get your heart rate up and get some fresh air.
2. Leave the car behind. Walk or cycle to the shops, to school, to work or at least for part of the journey.
3. Take the stairs. At work, take the stairs instead of the elevator. At home, climb up and down the stairs for 15 minutes. This is an excellent way to get your heart pumping and work your leg muscles.
4. Jumping Jacks. Perform several sets to get your blood flowing and elevate your heart rate.
5. Bodyweight Circuit. Do exercises like squats, push-ups, lunges, and planks. Perform each exercise for a set amount of time or repetitions. As many as you can in 15 minutes.

Cardio, strength ...

1. Cycling. Hop on a stationary bike or go for a short bike ride. Alternate between moderate intensity and sprinting to challenge yourself.
2. Dance Workout. Put on your favourite dance track and get dancing. Have fun while getting a cardio workout.
3. Jump Rope or Hula Hoop. Jump or hula for 15 minutes. It's an excellent way to improve cardiovascular fitness and coordination.
4. Resistance Band. For a quick full-body workout, do a series of exercises like bicep curls, tricep extensions, lateral raises and standing rows.
5. Circuit Training. A mix of exercises - jumping squats, push-ups, planks and kettlebell swings. Perform each exercise for 15-30 seconds before moving on to the next one. Complete as many rounds as you can in 15 minutes.
6. High-Intensity Interval Training (HIIT). Short bursts of intense cardio and weights exercise, followed by brief recovery periods. Try cardio exercises like burpees, mountain climbers and high knees, mixed with biceps curls, extensions, raises with weights.
7. Tabata Training. Similar to HIIT, Tabata involves exercising at maximum intensity for a shorter amount of time. 20 seconds at your maximum followed by a 10-second rest, repeated for 8 rounds for a total of 4 minutes! Mix cardio and weights
8. Swim. If you have access to a pool, swim laps for 15 minutes. Swimming is a low-impact exercise that works your entire body and provides excellent cardiovascular benefits.

Flexibility, relaxation ...

1. Pilates. Follow a short routine to target core strength and stability. Exercises like ‘the hundred’, roll-ups, and leg circles are great options.
2. Yoga. Practice a short yoga flow sequence with a combination of gentle stretches, sun salutations, and balance poses. Great at the start and end of the day.

Modify the exercises based on your fitness level and always listen to your body. The key is to find activities you enjoy that you can build into your daily schedule.

Find those 15 minutes in the morning before breakfast, during your lunch break or in the evening after work. You can even do them while you’re watching TV.

Seize those 15 minutes of exercise each day and make it a priority. Your body, mind and spirit will benefit AND you'll be more focused and productive as a result.

Have fun and stay active.