A brief, five-minute daily exercise routine focusing on eccentric movements could significantly benefit individuals with sedentary lifestyles, according to a new study from Edith Cowan University (ECU). The findings, published in the European Journal of Applied Physiology, highlight the effectiveness of muscle-lengthening exercises in improving overall health.
Study Highlights the Power of Eccentric Exercise
The research, led by Dr. Benjamin Kirk and Professor Ken Nosaka from ECU’s School of Medical and Health Sciences, assessed the impact of a short, home-based eccentric exercise regimen on fitness levels, body composition, and both physical and mental well-being.
Over four weeks, participants performed 10 repetitions of four simple bodyweight exercises: chair squats, chair reclines, wall push-ups, and heel drops. These movements emphasized eccentric contractions, which involve slowly lengthening muscles under tension—such as lowering oneself into a chair at a controlled pace.
Professor Nosaka noted that the study demonstrated “significant improvements in muscle strength, flexibility, endurance, and mental health, suggesting that even small amounts of daily exercise can yield measurable benefits for sedentary individuals.”
Accessible and Effective Exercise for All
The study underscored the accessibility of eccentric exercises, as they require no special equipment and can be performed at home.
“Eccentric exercises are particularly effective for improving fitness while being practical for most people,” Professor Nosaka explained. “They can be spread throughout the day, making them an achievable option for those with busy schedules.”
The Risks of a Sedentary Lifestyle
Physical inactivity is a major health concern, contributing to premature death and chronic illness. In Australia, only 63% of adults meet the recommended aerobic activity guidelines, while just 29% adhere to muscle-strengthening recommendations. Alarmingly, only 19% satisfy both criteria.
“As people age, their fitness levels naturally decline by 1% to 2% per year,” Professor Nosaka said. “For example, a 50-year-old’s fitness level is typically 20% lower than it was at 30. Regular exercise is essential for mitigating this decline, reducing the risk of chronic disease, injury, fatigue, and mental health issues.”
Building a Sustainable Exercise Habit
While the study shows that just five minutes of eccentric exercise can deliver health benefits, Professor Nosaka emphasized that increasing exercise volume over time leads to even greater improvements.
“Guidelines suggest 150 minutes of exercise per week, but that target can feel overwhelming for beginners,” he noted. “Starting with five minutes a day and gradually increasing duration can help people stay consistent and see meaningful progress.”
“Every muscle contraction counts, but at least ten repetitions per exercise are necessary to achieve noticeable results.”
The research suggests that even small, manageable steps toward physical activity can make a meaningful difference—offering an easy and effective way to combat the risks of a sedentary lifestyle.
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