Good news for people who find it hard to exercise: just five minutes a day of a special kind of movement called “eccentric exercise” can improve your health—even if you’ve been inactive for a long time.
Researchers from Edith Cowan University (ECU) in Australia discovered that short, daily sessions of bodyweight exercises helped people gain strength, flexibility, endurance, and even feel better mentally.
The study was led by Dr. Benjamin Kirk and Professor Ken Nosaka and was published in the European Journal of Applied Physiology.
The study focused on eccentric exercises, which involve slowly lowering your body to stretch your muscles while they’re working.
For example, slowly sitting down in a chair works your front thigh muscles in this way.
Other movements included chair reclines, wall push-ups, and heel drops. Participants did 10 slow reps of each movement every day for four weeks.
The results were impressive. Even with such a short daily workout, participants improved their fitness and mental health.
“We saw noticeable gains in strength, flexibility, and mood,” said Professor Nosaka. “This kind of exercise is simple, free, and doesn’t require a gym—anyone can do it at home.”
One big advantage of eccentric exercises is that they are easier on the body, especially for beginners. You can also spread them out during the day. For example, you could do a few reps in the morning and the rest in the evening.
Why is this important? In Australia, most adults don’t meet the recommended physical activity levels. Only 19% of people get enough exercise for both heart health and muscle strength. Being inactive increases the risk of chronic diseases, mental health problems, and early death.
“As we age, our fitness naturally declines,” Professor Nosaka explained. “After age 30, people lose about 1–2% of their fitness each year. But regular exercise can slow this down and protect both body and mind.”
While five minutes is a great starting point, more benefits come with doing a bit more over time. The official guideline is 150 minutes per week, but that number can feel overwhelming to beginners. Starting with five minutes a day can help build a healthy habit and make progress feel easier.
“Every muscle movement matters,” said Professor Nosaka. “If you can do at least 10 reps per exercise each day, you’re already making a positive change.”
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Source: Edith Cowan University.
