How Only 15 Minutes Of Daily Running Can Have Long-Term Health Benefits

In the modern rush of work, family, traffic and chores, ‘no time' is often the biggest barrier people cite to exercise. Yet, what if the best thing you could do for your body each day was squeezing in just 15 minutes of running? It sounds almost too good to be true but a growing body of scientific evidence shows that even small doses of vigorous physical activity like running can produce meaningful, long-term health benefits for the body and mind. Even short daily runs may be a realistic, achievable step for many people to start improving health without the pressure of long workouts or gym routines. Below are long term benefits you can realistically expect from making a consistent 15-minute run part of your daily life.

Long-term benefits of only 15 minutes of daily running

1. Reduces risk of early death

Research following tens of thousands of adults over years found that even modest running, as little as 5–10 minutes per day was linked with a significantly lower risk of death from all causes compared to not running at all. A short daily run may help you live longer even if you don't train for speed or distance.

2. Keeps your heart healthier

Exercise scientists have demonstrated that moderate-to-vigorous activity like running protects the heart. Even when done in small daily doses, this activity helps lower blood pressure, improve cholesterol balance and reduce strain on the cardiovascular system. Your heart works more efficiently when you run regularly, lowering your risk of heart attack and stroke.

3. Improves cardiovascular endurance

Running boosts how efficiently your lungs, blood vessels and heart deliver oxygen to muscles. Over time, your body becomes better at moving and using energy, which also helps with daily fatigue and breathlessness. Tasks like climbing stairs or running after a bus feel easier.

4. Better metabolic and weight control

Running burns calories and improves insulin sensitivity, the ability of your body to use sugar effectively. This is especially important in India, where rates of type-2 diabetes are among the highest in the world. Leads to more stable blood sugar levels and reduced belly fat over months.

5. Stronger bones and muscles

Running is a weight-bearing exercise which means your bones and muscles have to resist gravity. Over time, that helps strengthen your leg bones and improves muscle tone around the hips, glutes and core. You may feel steadier on your feet and less prone to muscle weakness as you age.

6. Mood booster and stress reducer

Physical activity releases endorphins that are feel-good hormones that can uplift mood and reduce anxiety. Running regularly also helps regulate sleep patterns, which further supports emotional well-being. A 15-minute run can help clear a foggy mind and improve your day.

7. Better immune function

Moderate exercise has been shown to strengthen the immune system, potentially lowering the frequency of minor infections like colds. Feeling less under the weather during flu seasons or stressful times.

8. Helps reduce chronic disease risk

Running improves blood pressure, cholesterol, sugar control and body composition, all key risk factors for chronic diseases such as diabetes, hypertension and certain cancers. Small daily activity lowers your risk of major lifestyle diseases.

9. Boosts Brain health and cognition

Aerobic exercise like running increases blood flow to the brain, which supports memory, focus and overall cognitive function. Though long-term research continues, even short bursts of activity have been linked with improved executive function and mood.

10. Sustainable habit that fits into busy lives

One of the most meaningful benefits may be behavioural: a 15-minute daily run is achievable for many people who otherwise struggle with time constraints. Making it a habit can be more powerful than trying to do long, infrequent workouts that are hard to maintain. A habit you can stick to long-term and long-term health improvements follow.

While many recent studies focus on walking bouts of 10-15 minutes and their benefits, running is a vigorous-intensity activity, which means the same relative amount of time spent can produce equal or greater health advantages compared to moderate movements like brisk walking.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

References

Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk, Journal of the American College of Cardiology, 2014

Dose-Response Association Between Leisure Physical Activity and Mortality, NIH, 2023

Routine Physical Activity and Cardiovascular Health Benefits, Circulation Research review, 2025

Short Duration Aerobic Exercise and Cognitive Health, arXiv, 2025

Running and Metabolic Improvements, ScienceDaily, 2025