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Boost your mental health with just 10 minutes of exercise

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  Published in Health and Fitness on Tuesday, September 16th 2025 at 6:33 GMT by The Daily Star
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Boost Your Mental Health in Just 10 Minutes: How a Quick Exercise Routine Can Change Your Mood

In a fast‑paced world where deadlines, screens, and commuting can leave us drained, the promise of a simple, 10‑minute workout to lift your spirits has captured the imagination of thousands. A new feature in The Daily Star’s health‑fitness section explains how a brief burst of movement can produce measurable benefits for mental well‑being, and offers a practical guide to turning a fleeting window of free time into a mental‑health investment.

The Science Behind a Quick Sweat

The article opens with a clear-cut summary of the evidence that links physical activity to mood regulation. Researchers at the University of California, Los Angeles (UCLA) and the University of Exeter found that even a single 10‑minute session of brisk walking or light jogging can stimulate the production of endorphins—neurochemicals that act as the body’s natural “feel‑good” boosters. The study, published in the Journal of Sport and Health Science, demonstrated that participants who engaged in short bouts of exercise reported significantly lower levels of anxiety and depressive symptoms compared to those who remained sedentary.

In addition to endorphins, the article highlights the role of brain‑derived neurotrophic factor (BDNF), a protein that supports neural plasticity. “Short, regular workouts increase BDNF levels, which may help your brain adapt to stress and build resilience over time,” the article quotes Dr. Priya Patel, a neuroscientist at the University of Toronto. These findings dovetail with a larger body of research that suggests even brief aerobic activity can prompt changes in the amygdala— the brain’s emotional hub— leading to a calmer, more balanced emotional state.

From Theory to Practice: 10‑Minute Routines That Work

After presenting the science, the piece dives into actionable strategies for fitting a mental‑health‑boosting exercise into a hectic schedule. It stresses that intensity and variety are less important than consistency and enjoyment.

1. The “10‑Minute Power Walk”

A brisk walk around the block— at a pace that raises your heart rate to about 120‑140 beats per minute— is the easiest way to start. The article includes a small infographic illustrating how many steps you might take (roughly 1,200 to 1,400) and the recommended distance (around 0.5 to 0.7 miles). The walk can be broken into two 5‑minute segments if time is limited, or performed in a loop around a nearby park or office courtyard.

2. “Chair Squats” for Desk Workers

For those who spend most of their day sitting, chair squats provide a low‑impact way to activate the gluteal and thigh muscles. The Daily Star’s article shows a step‑by‑step photo guide: sit down, stand up, repeat 10 times. “Doing these every hour can break up prolonged sitting and give your brain a quick dopamine release,” notes fitness expert Maya Singh.

3. “Desk‑Desk Yoga”

The article also features a mini yoga routine that can be done at your desk. Poses such as the seated cat‑cow stretch, standing forward bend, and shoulder rolls help release tension in the upper body, improve posture, and reduce cortisol levels. Even a short “stretch break” of ten minutes can help maintain focus and reduce mental fatigue.

4. “Jump‑Start” Cardio

For those who enjoy a little more vigorous movement, a 10‑minute “jump‑start” circuit— consisting of 20 seconds of jumping jacks, 20 seconds of high knees, 20 seconds of mountain climbers, followed by 20 seconds of rest— can rapidly elevate heart rate and stimulate endorphin production. The article includes a downloadable PDF with a timer and an audio cue for each movement.

Timing Is Everything

The article emphasizes that the mental‑health benefits of short exercise sessions are maximized when performed regularly. “You don’t have to fit the workout at the same time every day,” writes columnist Ahmed Rahman. “Whether it’s the first thing in the morning, during a lunch break, or just before you head home, consistency is key.” It also discusses the importance of setting a reminder or linking the workout to an existing habit, such as brushing teeth or checking your phone’s calendar, to reinforce the new routine.

Addressing Common Barriers

Many readers may feel skeptical about the effectiveness of such short workouts. To address this, the article features testimonials from people who have incorporated the 10‑minute routine into their lives. For instance, 32‑year‑old software developer Lina Ahmed shares that a short morning walk has helped her start her day with clarity, while 47‑year‑old mother of two, Farzana Momin, claims that the quick desk‑yoga routine has reduced her chronic back pain and anxiety.

The piece also acknowledges that the type of exercise matters for individual preferences and physical limitations. “If you’re dealing with joint pain or a chronic condition, consider low‑impact options such as swimming or cycling, or even seated yoga,” suggests physiotherapist Dr. Haroon Ali. He reminds readers that any movement is better than none, and that “gradual progression is safer and more sustainable.”

The Bigger Picture: A Lifestyle, Not a Quick Fix

While the Daily Star article centers on the immediate mood‑boosting potential of a 10‑minute workout, it places it within a broader framework of mental‑health care. It encourages readers to combine exercise with other evidence‑based practices such as mindfulness meditation, adequate sleep, and healthy nutrition. “Exercise is a catalyst,” notes mental‑health advocate Naila Khan. “But it’s most effective when part of a holistic approach that includes support from friends, family, or professionals.”

The article also points readers to resources for deeper learning. A link to the American Psychological Association’s guide on “Physical Activity for Mental Health” offers additional research and tips, while a reference to a recent WHO report underscores the global importance of physical activity for mental well‑being.

A Call to Action

In its concluding section, the article challenges readers to test the 10‑minute rule themselves. It proposes a “10‑Minute Challenge” for the next week, encouraging people to log their workouts in a shared online community and share how they feel. “A single short workout can be the first step toward a healthier mind,” the article asserts, reminding us that sometimes, the most powerful changes begin with a single, small decision.

In summary, The Daily Star’s feature distills the latest research into a simple, actionable framework: a brief 10‑minute burst of movement— whether it’s a brisk walk, a few chair squats, or a short yoga sequence— can trigger neurochemical changes that reduce anxiety, elevate mood, and foster resilience. By integrating these short sessions into daily routines, readers are offered an accessible, scientifically grounded tool for mental‑health improvement that fits neatly into even the busiest schedules.