The start of a new year is usually the time when people make resolutions and set goals. Starting and maintaining a regular exercise regime is a common resolution. While we all know that doing regular exercise has physical, emotional, and mental benefits, how long does one have to exercise for before we start seeing actual results?

Clearly, there are no quick fixes and shortcuts to a fitter body, and anyone who tells you otherwise might be selling you a daydream. However, experts say that it is possible to witness tangible results within 10 days of taking up exercise. Dean Hodgkin, personal trainer and head of programming at leading community wellness and fitness app Truconnect by tv.fit says strength can improve within just 10 days of taking up regular exercise. 

Hodgkin says that although the increase in strength is a result of neurological adaptations rather than muscle gains, the individual motor units within your muscles quickly learn to work in synchronicity, resulting in the muscle fibres generating more force and thereby, more strength. So, even if you may still look the same, you will not feel the same which in itself, is already half the battle won.

Recent research also suggests that just a single bout of exercise can positively impact your mental and emotional health. After just 10 days you will have reduced your stress levels, helping to lower the risk of depression.

As soon as you begin working out, blood flow to your brain will increase, helping your brain cells to function more efficiently. It’s common to feel more alert during exercise and more focused afterward.

It’s no secret that some forms of exercise, such as high-intensity interval training (HIIT) can be intense and difficult. As a response to that exercise, however, your brain immediately releases endorphins which creates a source of euphoria that will not only numb the pain but also boost your mental fortitude so that you can push harder, ensuring you achieve the results you desire.

After only a few cardio workouts, you’ll feel fitter and have higher energy levels due to a rapid increase in the enzyme mitochondria within the muscle cells. This is known as the power generator so that you can quickly become more efficient at producing energy, meaning exercise will become easier in the future.

While kick-starting the regime may be difficult, once you get started and stick to a routine, it gets easier, and given that you will see results fairly quickly, this is a good motivator to continue.

*This article is not a replacement for professional medical advice.