Finding time for workouts can be difficult, but new research suggests that even five minutes of daily exercise can provide significant health benefits. A study published in the European Journal of Applied Physiology reveals that short sessions of eccentric bodyweight exercises can improve strength, flexibility, and mental well-being, making it an accessible option for those with busy schedules.
Led by Dr. Benjamin Kirk and Professor Ken Nosaka at Edith Cowan University’s School of Medical and Health Sciences, the study examined the impact of a five-minute daily home-based exercise routine on sedentary individuals. Over four weeks, participants performed 10 repetitions of chair squats, chair reclines, wall push-ups, and heel drops—movements that emphasize eccentric muscle contractions, where muscles lengthen under tension.
The results showed notable improvements in muscle strength, endurance, and flexibility, alongside positive effects on mental health. “Even small amounts of daily exercise can provide sustainable and detectable benefits,” said Professor Nosaka. He emphasized that eccentric exercises require no gym equipment and can be spread throughout the day, making them ideal for people with limited time.
Rising Concern Over Physical Inactivity
With physical inactivity contributing to an estimated 5.3 million deaths annually in Australia, the study highlights the importance of regular movement. Only 63% of adults meet aerobic activity guidelines, while just 29% adhere to muscle-strengthening recommendations.
“As you get older, your fitness level declines by 1% to 2% per year on average. By the age of 50, a person’s fitness could be 20% lower than when they were 30,” Nosaka explained.
Regular physical activity is crucial for reducing the risk of chronic diseases, injuries, and fatigue, especially as people age. The study suggests that incorporating short, simple exercises into daily routines can help combat the negative effects of a sedentary lifestyle while boosting both physical and mental resilience.