It only takes 15 minutes to lift spirits and chase away the doldrums of daily life.
The trick is to get moving daily, says a report by a major sportswear brand that ran a study.
The Asics Uplifting Minds findings take into account public participation and anecdotal evidence from thousands of respondents in the live, global study ongoing since 2021.
It also looked at the mental impact of inactivity, monitoring active volunteers who agreed to do nothing for one week.
It finds that daily exercise of only 15 minutes and nine seconds is sufficient to uplift the mind.
Daily exercise is so impactful, as reported on the Asics blog in 2025, that it can even take the place of those luxurious spa vacations that we always dream of.
“Today, more people are turning to wellness retreats to give their bodies and minds a much-needed break.
“And while travel can be relaxing, retreats often come with hefty costs and treatments that might not have a lasting impact on your mental well-being,” the blog post reads.
“The good news? We believe that you don’t need to go far to get away from it all.
“Asics research shows that just 15 minutes of movement can help boost your mood even more than a week at a wellness retreat.
“This escape is just you, moving your body for 15 minutes,” it says, calling on everyone to create their very own “Everyday Escape”.
To aid in your escape plan, StarMetro brings you some ideas to get you moving, starting from inside your own home.
However, those advanced in age or people with health issues should consult their physicians before starting on any exercise.
Dance
The home may be the best place to dance like nobody’s watching.
It is also the easiest thing to do – no equipment, gymwear or expensive shoes necessary.
We would suggest kicking off with slow ballads or your favourite tunes, if you are unaccustomed to the shimmy.
Then if you’re feeling energetic, graduate to upbeat pop songs.
One tune that is great for movement is Footloose, from the 1984 movie of the same name (the younger generation will need to look this up).
With a 156 beats per minute (BPM) tempo, the song is catchy, uplifting and a full-on cardio session if you learn the moves.
Yoga
There’s no denying the benefits of yoga, which combines physical postures and breathing exercises to promote physical and mental well-being.
It does not require much space either – a mat’s length and width is all you need for a short mindfulness break at home.
To make your daily escape interesting, you can follow guided yoga lessons online, and start with the easiest techniques.
With the vast range of poses, movements and techniques, yoga escapes can ensure variety for each day of the week.
Tai chi
What was predominantly seen as a senior pursuit in parks, tai chi has found a new, younger generation of fans thanks to social media.
This gentle form of exercise, which takes on martial arts movements, is known to help maintain strength, flexibility and balance – one reason it is popular among the older generation.
A growing trend in the current digital space are practitioners who link tai chi with other movements, turning them into compound exercises that challenge the body.
Whether you prefer the old or new, taking on tai chi from the comfort of your home, with guided videos from beginner level to expert, is just a click away.
The best thing about the above three activities is that they can also work for those with less mobility, especially to reduce risks associated with impact on the body and loss of balance.
Dancing in a chair or while lying down involves moving any part of the body – arms, legs, shoulders or head – in a free way to music.
People may call it flailing, but it does get the job done and get the blood pumping.
The moves can be as simple or as elaborate as you can muster, and there is a variety of online resources you can tap into for tips, especially videos that offer follow-along instructions.
The same goes for seated yoga and tai chi, which is a recognised form of mind-body practice adapting traditional poses to be performed while sitting down.
Some versions also feature limited time on your feet, using chairs for support, but still does a great job in improving flexibility, strength and balance as well as reducing stress.
Jumping
Many people remember “skipping” from their younger days (and getting all tangled up in ropes), or jumping jacks during PE (physical education).
Admittedly, not many may continue jumping as we advance in age.
This is a movement that offers plenty of benefits, in terms of cardiovascular health, muscle strength, and balance and coordination.
Be warned, though, that even a modicum of jumping can cause elevated heart rates, and aches and pains especially in legs and ankles.
We would suggest starting slowly, equivalent to a two-beat jump as little children would do, with rests in between.
The stronger you get – and more coordinated on a jump rope – the faster you can go.
Before you know it, you might be doing jump rope skills like criss-cross, double unders or hopping on one foot.
Add a bit of music and you’re taking on cardio training just like Rocky Balboa.
Just one more thing if you’re doing it indoors: Look out for things that can snag your jump rope, and these include ceiling fans, lights fixtures, pets and small children.
Walking or running
Walking is the easiest exercise we bipeds can do, and the more you walk, the easier it is to get into your stride with daily movement.
You can start by walking indoors, making laps around your living quarters while strengthening legs and arches.
To make 15 minutes whizz by, put on some music or your favourite podcast.
For another step forward, try running.
Don’t worry if you can only start out slow, as the Japanese run shuffle technique or niko niko (a light enough exercise that you run with a smile), is said to be Japan’s secret to longevity.
Cycling
Cycling is a great way to feel the breeze on your face, melting all those stresses away.
The best thing is, you can pedal any old contraption for the mood-lifting 15 minutes, starting out just around your neighbourhood or residential area.
If you want to go further, some parks like Taman Tasik Titiwangsa have bicycles and even tandem bikes for rent, making for a fun day out.
Before you know it, you’ll be taking on century rides in lycra, leaving behind the worries of urban life.
Life is great on two wheels (above) or four (below).
Inline skating or skateboarding
Life on four wheels can also be an exhilarating way to train muscles, balance and skills.
Start out simply by looking for a flat surface to skate on.
Once you’re comfortable, you can pick up speed – and tricks – opening up a whole world of freedom of movement.
The brave can also try local skateparks, where half pipes and ramps await for an adrenaline rush.
Being outside
Malaysia has plenty of green spaces, and we can’t promote the idea of being outside enough.
From parks to car-free days, there is a variety of places to spend time getting in some fresh air and enjoying the sun in your face. (See sidebar.)
With these tips, we hope we can lure you to get active, even if it is just 15 minutes a day.