No time to exercise? Just 20 minutes a day can make a difference to your fitness and improve your wellbeing.

We often find ourselves juggling fulltime jobs, relationships and running a household and social life, so there simply are not enough hours in the day to attend a gym. The good news is that just 20 to 30 minutes of exercise a few times a week, when practised on a regular basis, can increase your fitness levels and make you more focussed, and generally happier.

Any Movement is Better Than None
“Even a little bit of exercise is better than none,” says personal trainer Gillian O’Sullivan, who’s based in Cork. “You can become fitter, stronger and more toned by only doing 20 or 30 minutes a few times per week.” The physical benefits include, improved muscular and cardiorespiratory fitness; improved bone and functional health; and a reduced risk of hypertension, coronary heart disease, stroke, diabetes and cancer, including breast and colon cancer. In addition, exercise has been proven to aid depression and can reduce the risk of hip and vertebral fractures.

Start Slowly and Build It Up
If you’re not used to exercising, it’s important to start slowly to avoid injury and build up to even a short amount of high intensity exercise. O’Sullivan recommends some sessions with a personal trainer who can provide you with a tailored exercise programme that suits your needs and help you to establish goals. “Everyone is different and wants different things from exercise, so it’s a good idea to make a plan with an expert before you start.”

Find an Exercise You Like
Finding a form of exercise you enjoy is key. “Some people enjoy the social aspect of classes, whilst others prefer to be outdoors,” says O’Sullivan. “Some don’t like running and I don’t push them to do it. Instead, I suggest walking very fast which can be just as beneficial. The most important thing is that you enjoy the exercise because then you’re likely to practice it consistently.”

Get the Most From a Short Session
It’s important to make the most of your exercise session when you’re short on time. The key is to make a plan and make sure you have mastered the movement before you begin. “If you only have a short window then you need to do the exercises correctly to get the optimum benefits,” says O’Sullivan. “Make sure you’ve also had enough sleep and you’re adequately hydrated too.”

Change Up Your Routine During Your Period
You might not feel like exercising when you’re due or on your period, but it can make you feel better. “Research shows it can relieve period cramps and help to lift your mood when you’re menstruating or suffering from premenstrual tension,” says O’Sullivan. Whether or not you should exercise at this time of month, however, varies from woman to woman. “On heavier days or if you’re in pain, it might be wise to skip the exercise or else to do only gentle forms like yoga or walking. The important thing is to listen to your body,” says O’Sullivan.

Feel the Benefits
Exercise is one of the best things you can do for your mental health, as it allows for the release of endorphins in the brain. As a result, it provides an overall feeling of wellbeing, helps with stress management, and keeps you focussed.

It also helps with weight management. “You’ll find yourself less likely to reach for that chocolate bar when you’re exercising regularly as you’re already feeling good about yourself,” says O’Sullivan. “It really is one of the best things you can do.”

You can find Gillian O’Sullivan at gillianosullivan.ie