If you’ve been putting off exercise because of time, here’s good news: just five minutes of daily eccentric exercise can lead to real improvements in strength, flexibility, and even mental health.
A study by researchers at Edith Cowan University (ECU) found that short, home-based workouts focusing on eccentric movements—where muscles lengthen under tension—can deliver noticeable health benefits for people with sedentary lifestyles. Think: slowly lowering into a chair or easing into a push-up.
Over four weeks, participants completed simple exercises like chair squats, reclines, wall push-ups, and heel drops—ten reps each—daily. Despite the minimal time commitment, the results were impressive: better muscle strength, endurance, mobility, and mood.
“Eccentric exercises are not only effective, but accessible,” said Professor Ken Nosaka. “They use your body weight, require no equipment, and can be done anywhere—even spread throughout the day.”
Why It Matters
Sedentary lifestyles are a growing concern. Only 19% of Australian adults meet both aerobic and muscle-strengthening activity guidelines. And as we age, fitness declines—by as much as 1–2% per year after age 30. Regular movement helps reduce the risk of chronic disease, fatigue, and injury, and supports mental well-being.
A Simple Start
While the official recommendation is 150 minutes of exercise per week, that number can feel overwhelming. Starting with five minutes a day makes it manageable—and effective. And according to Professor Nosaka, “Every muscle contraction counts. Start small, and build from there.”
So if you’re short on time, or just starting out, this five-minute strategy could be your stepping stone to a healthier, stronger life.
