Health x Wellness

15 minutes and 9 seconds is all you need for a mental uplift

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ASICS’ Uplifting Minds Study proves it takes just 15:09 minutes of physical activity for a mental uplift – even after periods of inactivity.

In a global live study, The Mind Uplifter™ by ASICS explored the impact of physical inactivity on the mind. Initial results are showing that just 15 minutes and 9 seconds of exercise is needed to significantly uplift our mental wellbeing.

The study seems to show a direct link between exercise and mental health

ASICS proprietary State of Mind score is a rating out of 100 made up of 10 emotional and cognitive metrics, including: composure, resilience, positivity, contentment, relaxation, confidence, alertness, calmness, focus and energy.

Professor Brendon Stubbs, a leading researcher in movement and the mind, monitored the State of Mind scores of healthy participants who agreed to pause their regular exercise routines for just one week.

Participants’ results show that both cognitive and emotional wellbeing were impacted. When these active people stopped moving, their confidence dropped by 20 percent; positivity fell by 16 percent, energy levels slumped by 23 percent and their ability to cope with stress reduced by 22 percent.

After just one week of no exercise, participants’ overall State of Mind score dropped by an average of 18 percent – decreasing from a high 68 out of 100 when physically active to a mediocre 55 out of 100 when they stopped exercising.

Only 15:09 is needed for a mental uplift

Participants were also monitored when they returned to their regular exercise routine and all experienced immediate improvements in their state of mind. This demonstrates how quickly the negative effects of inactivity can be reversed.

Professor Brendon Stubbs further analysed data from thousands of people who participated in ASICS’ ongoing Uplifting Minds Study since June 2021. The Study uses technology to mimic EEG and capture the impact of exercise on people’s state of mind. Based on data from across sports and across regions, just 15:09 minutes of exercise can significantly impact our mental state.

We know that exercise is good for our mental health but the impact of rest and restarting exercise is less clear. Now, thanks to new technology and the contribution of thousands of people, we’ve been able to pinpoint just how much exercise is needed to trigger a positive mental impact. This ASICS study helps to quantify the amount of exercise to improve mental health and make it more tangible. Taking time to rest is very important. This novel study shows that people’s wellbeing bounces back very quickly after a period of rest when people resume regular exercise again.

Professor Brendon Stubbs

The ASICS 15:09 Uplift Challenge in June

The challenge hopes to inspire more people to move. To participate:

  • Show us how you move to uplift your mind on your social media platform (TikTok, Instagram, Facebook). For every public post, ASICS will donate SGD 5 to the Singapore Association for Mental Health in support of mental health.
  • To qualify for the donation, include the hashtags #ASICSforSAMH, #LiveUplifted, #ASICSforMind in your video or photo post.
  • Tag a friend and challenge them to do the same!

Video and images credit to ASICS