{"id":658954,"date":"2025-03-26T22:50:24","date_gmt":"2025-03-26T19:50:24","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/five-minutes-a-day-of-eccentric-exercise-can-improve-your-life-study-finds\/"},"modified":"2025-03-26T22:50:24","modified_gmt":"2025-03-26T19:50:24","slug":"five-minutes-a-day-of-eccentric-exercise-can-improve-your-life-study-finds","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/five-minutes-a-day-of-eccentric-exercise-can-improve-your-life-study-finds\/","title":{"rendered":"Five minutes a day of eccentric exercise can improve your life, study finds"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a35fd502d944\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a35fd502d944\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/five-minutes-a-day-of-eccentric-exercise-can-improve-your-life-study-finds\/#Sedentary_lifestyles_can_be_deadly\" >Sedentary lifestyles can be deadly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/five-minutes-a-day-of-eccentric-exercise-can-improve-your-life-study-finds\/#A_foundation_for_a_better_life\" >A foundation for a better life<\/a><\/li><\/ul><\/nav><\/div>\n<div>\n<div class=\"article-gallery lightGallery\">\n<div data-thumb=\"https:\/\/scx1.b-cdn.net\/csz\/news\/tmb\/2025\/five-minutes-a-day-of.jpg\" data-src=\"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2025\/five-minutes-a-day-of.jpg\" data-sub-html=\"Individual (left) and mean \u00b1 SD (right) isometric mid-thigh pull force (A), push-up repetitions (B), sit-up repetitions (C), sit &amp; reach distance (D), heart rate change in 3-min step test (E), and SF-36 mental health score (F) scores. \u2217significant (p &lt; 0.05) difference from PRE-1 and\/or PRE-2. Credit: &lt;i&gt;European Journal of Applied Physiology&lt;\/i&gt; (2025). DOI: 10.1007\/s00421-025-05757-7\">\n<figure class=\"article-img\">\n            <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/scx1.b-cdn.net\/csz\/news\/800a\/2025\/five-minutes-a-day-of.jpg\" alt=\"Five minutes a day of eccentric exercise can improve your life, study finds\" title=\"Individual (left) and mean \u00b1 SD (right) isometric mid-thigh pull force (A), push-up repetitions (B), sit-up repetitions (C), sit &amp; reach distance (D), heart rate change in 3-min step test (E), and SF-36 mental health score (F) scores. \u2217significant (p &lt; 0.05) difference from PRE-1 and\/or PRE-2. Credit: European Journal of Applied Physiology (2025). DOI: 10.1007\/s00421-025-05757-7\" width=\"800\" height=\"471\"\/><figcaption class=\"text-darken text-low-up text-truncate-js text-truncate mt-3\">\n                Individual (left) and mean \u00b1 SD (right) isometric mid-thigh pull force (A), push-up repetitions (B), sit-up repetitions (C), sit &amp; reach distance (D), heart rate change in 3-min step test (E), and SF-36 mental health score (F) scores. \u2217significant (p European Journal of <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">App<\/a>lied Physiology (2025). DOI: 10.1007\/s00421-025-05757-7<br \/>\n            <\/figcaption><\/figure>\n<\/p><\/div>\n<\/div>\n<p>As little as five minutes a day of eccentric exercise could offer significant health benefits to those living a sedentary lifestyle, researchers from Edith Cowan University (ECU) found. The research has been <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-025-05757-7\" target=\"_blank\">published<\/a> in the <i>European Journal of Applied Physiology<\/i>.<\/p>\n<p>The study, led by Dr. Benjamin Kirk and Professor Ken Nosaka in ECU&#8217;s School of Medical and Health <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/sciencee\/\" data-internallinksmanager029f6b8e52c=\"5\" title=\"Science\" target=\"_blank\" rel=\"noopener\">Science<\/a>s, evaluated the effects of a five-minute a day, home-based bodyweight eccentric exercise program on physical fitness, body composition, and both physical and mental health in sedentary individuals.<\/p>\n<p>Over a four-week period, the participants completed daily exercise consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops focusing on eccentric\u2014muscle lengthening contractions, by slowly stretching contracting muscles such as sitting to a chair slowly in which the front thigh muscles are lengthened while supporting the body weight.<\/p>\n<p>&#8220;We saw significant improvements in muscle strength, flexibility, strength endurance and mental health, suggesting that even small amounts of daily exercise can provide sustainable and detectable benefits in sedentary individuals,&#8221; Professor Ken Nosaka said.<\/p>\n<p>&#8220;The results highlighted that eccentric exercises are very effective in improving fitness. This type of exercise is also more accessible to most people, as it makes use of body weight and eliminates the need to go to a gym.<\/p>\n<p>&#8220;The eccentric exercises can also be spread out during the day, which makes it more achievable to those who are time poor.&#8221;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sedentary_lifestyles_can_be_deadly\"><\/span>Sedentary lifestyles can be deadly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Physical inactivity can contribute to premature death. In Australia, it is estimated that only 63% of people met the aerobic guidelines for adult physical activity, while only 29% met the muscle strengthening activity criteria.<\/p>\n<p>Only 19% of Australia&#8217;s adult population currently meet both aerobic and physical strength guidelines.<\/p>\n<p>&#8220;As you get older, your fitness level will decline by 1% to 2% a year on average. So, for someone who is 50 years old their fitness levels will be 20% less than compared to when they were 30 years old,&#8221; Professor Nosaka said.<\/p>\n<p>&#8220;Performing exercises regularly is very important, particularly as people get older, as it lowers the risk of chronic disease, injury, fatigue and helps with mental health.&#8221;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"A_foundation_for_a_better_life\"><\/span>A foundation for a better life<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>While results from ECU&#8217;s recent study show there are significant health benefits from the five-minutes a day exercise plan, much greater benefits can be gained from increasing the volume of the exercises gradually.<\/p>\n<p>&#8220;The guidelines are for 150 minutes a week of exercise, but that figure can often discourage people, especially if they are just starting out. Using five minutes a day as a starting point and building on that, would allow people to see more results,&#8221; Professor Nosaka added.<\/p>\n<p>&#8220;Every muscle contraction counts, but you need at least ten contractions for each exercise in order to gain some results.&#8221;<\/p>\n<div class=\"article-main__more p-4\">\n<p><strong>More information:<\/strong><br \/>\n                                                    Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals, <i>European Journal of Applied Physiology<\/i> (2025). <a rel=\"nofollow\" target=\"_blank\" data-doi=\"1\" href=\"https:\/\/dx.doi.org\/10.1007\/s00421-025-05757-7\" target=\"_blank\">DOI: 10.1007\/s00421-025-05757-7<\/a>. <a rel=\"nofollow\" target=\"_blank\" href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-025-05757-7\" target=\"_blank\">link.springer.com\/article\/10.1 \u2026 7\/s00421-025-05757-7<\/a><\/p>\n<\/p><\/div>\n<div class=\"d-inline-block text-medium my-4\">\n\t\t\t\t\t\t\t\t\t\t\t\tProvided by<br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tEdith Cowan University<br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a rel=\"nofollow\" target=\"_blank\" class=\"icon_open\" href=\"http:\/\/www.ecu.edu.au\/\" target=\"_blank\" rel=\"nofollow\"><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<use href=\"https:\/\/medx.b-cdn.net\/tmpl\/v6\/img\/svg\/sprite.svg#icon_open\" x=\"0\" y=\"0\"\/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/svg><br \/>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/a><\/p><\/div>\n<p>                                        <!-- print only --><\/p>\n<div class=\"d-none d-print-block\">\n<p>\n                                                 <strong>Citation<\/strong>:<br \/>\n                                                 Five minutes a day of eccentric exercise can improve your life, study finds (2025, March 26)<br \/>\n                                                 retrieved 26 March 2025<br \/>\n                                                 from https:\/\/medicalxpress.com\/<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">news<\/a>\/2025-03-minutes-day-eccentric-life.html\n                                            <\/p>\n<p>\n                                            This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no<br \/>\n                                            part may be reproduced without the written permission. The content is provided for information purposes only.\n                                            <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<p><script id=\"facebook-jssdk\" async=\"\" src=\"https:\/\/connect.facebook.net\/en_US\/sdk.js\"><\/script><\/p>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMN63nwsw68G3Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more Like this articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/category\/sciencee\/\" target=\"_blank\" >Science category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/medicalxpress.com\/news\/2025-03-minutes-day-eccentric-life.html\" target=\"_blank\" >Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Individual (left) and mean \u00b1 SD (right) isometric mid-thigh pull force (A), push-up repetitions (B), sit-up repetitions (C), sit &amp; reach distance (D), heart rate change in 3-min step test (E), and SF-36 mental health score (F) scores. \u2217significant (p European Journal of Applied Physiology (2025). DOI: 10.1007\/s00421-025-05757-7 As little as five minutes a day&#8230;<\/p>\n","protected":false},"author":1,"featured_media":658955,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/scx2.b-cdn.net\/gfx\/news\/hires\/2025\/five-minutes-a-day-of.jpg","fifu_image_alt":"","footnotes":""},"categories":[16],"tags":[],"class_list":["post-658954","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sciencee"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/658954","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=658954"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/658954\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/658955"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=658954"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=658954"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=658954"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}