'I ran every day for 20 minutes to see how I'd change – the results were mind-blowing'

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We all know that exercising should be a key component of our routines, but sometimes it can be hard to get the motivation.

If your New Year's resolution was to become healthier and fitter and you're still sticking to it, congratulations - but if you're seeking a little more motivation to stay on the path, @misskittymoana has just the video for you.

The NHS recommends that adults exercise every day to some degree, but should aim for 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous-intensity activity a week. They also share that you should spread exercise evenly over 4 to 5 days a week, or if you'd prefer, you can do it every day.

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But Kitty Moana said all she did was run for 20 minutes per day for four months on a walking pad, and she said the results spoke for themselves as she was praised in the comments.

She showed herself running while holding weights, and as the clips went on, her physical fitness improved. Kitty seemed to be able to run with ease by the final clip – and she'd had a "weight loss transformation" thanks to incorporating this regime.

If, for whatever reason, you don't want to run, you could substitute it for walking 20 minutes a day, or if you wanted it to have similar benefits, you could increase the amount of time you walked for - all from the comfort of your own home.

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In the comments, someone said she looked "amazing," asking whether she switched up her diet as well. Another said her transformation was "inspiring".

Kitty said that she was "meal prepping low calorie, healthy and nutritious meals" as well as running for 20 minutes per day - which could easily be done on your lunch break. But if running really isn't for you, there are other forms of exercise you could take up.

What does the NHS say about exercise?

To make it clearer, the NHS share that moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of this type of activity are:

  • brisk walking

  • water aerobics

  • riding a bike

  • dancing

  • doubles tennis

  • pushing a lawn mower

  • hiking

  • rollerblading

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However, if you'd prefer to do more vigorous exercise, you can. Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous activity a week can provide similar health benefits to 150 minutes of moderate activity a week.

Examples of vigorous activities include:

  • running

  • swimming

  • riding a bike fast or on hills

  • walking up the stairs

  • sports, like football, rugby, netball and hockey

  • skipping

  • aerobics

  • gymnastics

  • martial arts

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest. This type of exercise is also known as High Intensity Interval Training (HIIT). This can include circuit training, high intensity dance classes, and running up the stairs.