Key Takeaways:
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Just five minutes of slow, controlled bodyweight exercises every day can improve strength, flexibility, and mental well-being.
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The program can be done at home, making it perfect for people who don’t exercise regularly and don’t need any special equipment.
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The study suggests starting small can help you build confidence and stay consistent.
A new study from Edith Cowan University (ECU) in Australia has found that just five minutes of eccentric bodyweight exercises daily can significantly boost both physical and mental health, especially for people who are mostly inactive.
What’s eccentric exercise?
It’s when your muscles stretch while you’re working them. For example, when you slowly lower yourself into a chair or lower a weight.
Led by Dr. Benjamin Kirk and Professor Ken Nosaka, the study looked at a simple exercise program that included daily movements like chair squats, wall push-ups, and heel drops. After just four weeks, participants saw big improvements in muscle strength, endurance, flexibility, and even mental health.
Eccentric exercises were key to this success. For instance, sitting down slowly into a chair helps strengthen the muscles in your thighs while also stretching them.
Professor Nosaka said, “We saw big improvements, even with just five minutes a day. Eccentric exercises are easy to do, don’t need much time, and can fit into any schedule.”
Small Steps, Big Rewards
The results are especially helpful for countries where many adults don’t get enough exercise, and the problem gets worse as people age.
"As you get older, your fitness naturally declines by about 1-2% each year," explained Professor Nosaka. "But even small, regular movements can help slow that decline and lower the risk of chronic diseases, injuries, and mental health issues."
Starting Small for a Healthier Life
While the study focused on a short, easy routine, the researchers encourage gradually increasing your exercise for even better results. The general recommendation is 150 minutes of exercise a week, but five minutes a day is a great place to start.
“Every little bit counts,” Nosaka said. “You don’t need a gym. Just ten slow reps a day and the commitment to keep going.”
The study was published in the European Journal of Applied Physiology.
What’s Eccentric Exercise?
Eccentric exercises are when your muscles stretch under tension, like resisting a force as you slowly return to the starting position or lower a weight.
Examples:
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Lowering a dumbbell during a bicep curl (the "down" part)
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Slowly going down in a squat
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Walking downhill
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Lowering yourself in a push-up
Why It’s Important:
Eccentric movements:
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Strengthen muscles more than the lifting part of an exercise
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Cause less fatigue and are safer, lowering injury risk
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Are ideal for rehab, seniors, and beginners
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Improve balance, flexibility, and mobility
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