15 minutes to fit: how daily spurts of exercise pay off

How often have you wanted to squeeze in a workout, but just couldn’t find the time? All too often when it comes to juggling work, family, friends and fitness, our health is what takes the hit. But how about if you get more incentive for stepping on the treadmill, or heading to the nearest beach or pool for a swim? That’s why we offer regular wellness challenges on the Asia Miles by Cathay app – to reward you for being active, fit and ready for your next adventure.

No matter how short on time you are, it’s always worth setting aside a few minutes to squeeze in some exercise, giving you not just a health boost, but an endorphin hit, too. In fact, just 15 minutes of exercise per day can do wonders for your wellbeing – plus earn you rewards in our Cathay wellness journey, too.

According to a UK study published in October 2022 by the European Heart Journal , just 15-20 minutes a day of moderately intense cardio can significantly reduce your risk of cardiovascular disease. The study tracked 72,000 middle-aged people over a period of seven years, and found that short periods of daily moderate exercise can even add up to three years to your life expectancy. With that, you might consider taking up an active commitment such as walking or hiking, while during the scorching summer heat, water sports such as swimming or rowing are a great way to help you meet your daily cardio goals.

Your mental and emotional wellbeing can also benefit from a daily exercise routine. In a 2018 study published in the Journal of Positive Psychology , participants reported numerous positive mental health effects – from lowered stress levels to increased self-awareness – after meditating for 15 minutes per day for a two-week period. So why not create a soothing playlist, listen to a guided meditation or try your hand at journaling to boost your emotional wellbeing? 

You don’t need advanced equipment or to be naturally athletic to reap the benefits of exercise. A simple commitment to make time to be active is plenty to set you on the right track to better health. 

Looking for more ways to be rewarded as you take care of your physical and mental wellness? Since 3 July, we’ve introduced even more challenges for you to activate your wellness journey in the Asia Miles by Cathay app: simply commit to one of our fitness activities for just 15 minutes a day, log your workouts onto your phone using your paired fitness tracker, and earn miles for every challenge completed. Intrigued? Check out the health benefits of some of our wellness challenge activities below. 

Skipping 

Skipping is fantastic cardio, which will get your heart pumping in no time. It’s also great for coordination and boosting your stamina. Plus, the light impact of the jumps can also help to improve your bone density over time. 

The challenge: Skip 500 minutes over 30 days (average 16.6 minutes per day) and earn 60 miles. 

Swimming 

There’s nothing better than plunging into a refreshingly cool pool and working out in the water during the summer months, especially when you’re earning miles while you’re at it. Swimming is a low-impact, full-body workout that is ideal for anyone recovering from injury or suffering from muscular or joint issues. The water offers gentle resistance, which helps to build and tone your muscles, while moving your body through the water provides ample cardio. 

The challenge: Swim for 700 minutes over 50 days (average 14 minutes per day) and earn 100 miles. 

Meditation 

The benefits of meditation are well documented: in addition to decreasing stress, a regular meditation routine can help reduce anxiety, improve mental resilience, enhance your sleep quality and increase self-awareness. Meditation can also equip you with the tools to manage symptoms of various health conditions, from anxiety to chronic pain. 

The challenge: Meditate for 600 minutes over 40 days (average 15 minutes per day) and earn 80 miles. 

Create healthy habits, invest in your long-term wellbeing and build resilience with us. Simply log onto the app and input your minutes to earn miles that you can put towards your next flight or lifestyle purchase.