Twenty is Plenty
Spark #86 - Big benefits. Small commitment. Just 20 minutes.
Movement doesn’t have to be all-or-nothing.
Some days, there’s just no time to move.
The guilt creeps in.
The shame.
The voice that says, You’re just not disciplined.
I get it.
Your schedule’s packed.
But 20 minutes? You’ve got that.
Here’s the shift:
When time is tight, twenty is plenty.
Just 20 minutes of movement—walking, cleaning, playing, whatever gets you going—can do more than you think.1
Here’s what it does:
Cortisol drops (less stress)
Sleep improves
Mood lifts (hello dopamine + serotonin)
Brain sharpens
You feel more like you
No gym. No plan. Just move.
Start now:
Walk the dog. Rake the yard. Dance in your kitchen.
No guilt. No shame. Just move.
Twenty is plenty.
You got this.
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¹ Reed, J., & Ones, D. S. (2006). Acute effects of physical activity on mood and well-being in healthy adults: A meta-analysis. Journal of Health Psychology, 11(3), 307–319. https://doi.org/10.1177/1359105306061449