Ever come back from a holiday meant to help you unwind, only to feel like you haven’t rested at all? You’re not alone. New research from Asics, the makers of some of the best running shoes on the market, shows that lavish retreats often fail to deliver the kind of reset we so badly hope for in a trip away.
Instead, the study found that just 15 minutes of daily movement could be a simpler and more effective way to boost your mood and reduce stress.
From yoga and meditation retreats to hiking trips and off-grid weekends where people pay to have their phones locked away, wellness breaks are booming. But the study found that for many people, any positive effects vanish shortly after returning home and the cost and effort of travel can even add to stress.
However, those short, daily bouts of activity provide more reliable and longer-lasting mental wellbeing benefits.
What did the study actually look into?
More than seven out of ten (72%) reported that any positive effects disappeared shortly after the holiday ended.
The research looked at people who had recently taken wellness holidays or retreats and compared their experiences with a simple daily movement routine. The study, overseen by Dr. Brendon Stubbs from King’s College London, found that the benefits of wellness holidays often faded quickly once participants returned home. Nearly two-thirds (63%) said their trip failed to meet all expectations, and more than seven out of ten (72%) reported that any positive effects disappeared shortly after the holiday ended.
For some, the trips even added a bit of stress. Around 27% pointed to the cost, and 24% blamed the long travel as a source of tension.
On the flip side, short daily movement actually left a mark. Participants who took just a 15-minute movement break each day reported a 21% bigger boost in overall mental wellbeing compared with their holiday. A majority also said it helped reduce stress (71%) and lift their mood (65%), with 73% noticing the benefits lasted longer than those from their recent trip.
The takeaway? You don’t always need that pricey retreat you saw someone post about online to feel better. Maybe you just need to build small, consistent bursts of activity into your day to give your mind and mood a genuine lift.
Where to begin...
Fifteen minutes of movement might not sound like much, but that’s exactly why it works. It’s short enough to fit into even the busiest day, whether you use it as a quick screen break from your laptop, move around while dinner heats up, or wake up a little earlier to get your body going.
The study didn’t call for a specific kind of exercise, which means anything that gets you moving can have a positive impact. That could be a walk around the block, a few stretches between tasks, or a stroll while you catch up on a podcast.
If you’d prefer something more structured, try one of Tom’s Guide’s recommended 15-minute workouts, such as this arms and core session, a quick kettlebell circuit, or this Pilates wall routine.
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