Dedicating just five minutes a day to eccentric bodyweight exercises can significantly boost both mental and physical health.
Published in the European Journal of Applied Physiology, the research highlights the benefits of brief, home-based exercise routines in improving essential health markers such as handgrip strength, flexibility, overall endurance, and mental well-being.
The findings emphasise that these exercises can be effective even for individuals with demanding schedules.
Led by Dr. Benjamin Kirk and Professor Ken Nosaka from Edith Cowan University's (ECU) School of Medical and Health Sciences, the study examined how a simple, five-minute daily program of eccentric exercises could improve fitness and mental health in sedentary adults over a four-week period.
Participants performed bodyweight movements like chair squats, chair reclines, wall push-ups, and heel drops, focusing on eccentric muscle contractions. This approach involves lengthening muscles under tension, such as lowering into a chair slowly to engage and stretch the thigh muscles.
According to Professor Nosaka, the results demonstrated notable improvements in muscle strength, flexibility, endurance, and mental health. He emphasised that the simplicity of eccentric exercises - requiring only body weight - makes them accessible and convenient for most people, eliminating the need for gym visits or specialised equipment.
“Eccentric exercises are highly effective for improving overall fitness. They are also practical for those with busy schedules, as the routines can be spread throughout the day,” Professor Nosaka explained.
In Australia alone, physical inactivity is linked to an estimated 5.3 million deaths annually. Shockingly, only 63% of adults meet recommended aerobic activity guidelines, while just 29% adhere to muscle-strengthening criteria. Merely 19% of the population manages to achieve both targets.
With age, fitness levels naturally decline by 1% to 2% each year. By age 50, an individual’s fitness may be 20% lower than it was at age 30.
Professor Nosaka stressed that consistent exercise is crucial for maintaining health as people age, reducing the risks of chronic diseases, injuries, fatigue, and mental health issues.