According to new research, challenging traditional views on how much exercise we need, just five minutes of daily exercise can greatly improve your strength, flexibility, and mental health.
Scientists at Edith Cowan University in Australia have found that sedentary people who have a simple family-based exercise routine for just five minutes a day have seen significant improvements in just four weeks – without having to step into the gym.
“We see significant improvements in muscle strength, flexibility, strength endurance and mental health, which suggests that even a small amount of daily exercise can provide sustainable and detectable benefits for sedentary people,” Professor Ken Nosaka co-chaired the study in the European Journal of Applied Physiology.
The research team led by Benjamin Kirk and Nosaka recruited 22 sedentary but healthy adults, aged between 32 and 69. The daily exercises performed by the participants, including chair squats, chair tilts, push-ups and high heels, were carried out at the lower level at the same time, which was a part of the breeding, part of the bustling stage, part of the cossimply, part of the confertivers, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bustling stage, part of the bust Chair.
After just four weeks, participants’ lower body strength increased by 13%, push-up ability increased by 66%, and endurance jumped by 51%. Flexibility was improved by 9%, and cardiovascular adaptability showed an increase in heart rate decline during standardized step testing.
The benefits of mental health may be just as important. Participants reported significant improvements in mental health scores and subjective vitality. Many reported “feeling stronger” (81%), “Fitter” (71%) and “healthier” (78%) after completing a one-month program.
About 5.3 million people die worldwide each year, but many strive to meet recommended sports guidelines. In Australia, only 19% of adults currently meet aerobic and strength training recommendations, highlighting the need for more accessible fitness methods.
“As you get older, your fitness levels drop by 1% to 2%. So, for a 50-year-old, the number of people with fitness levels is 20% lower than the age of 30,” Professor Nosaka explained. “It is important to practice regularly, especially as people age because it reduces the risk of chronic illness, injury, fatigue and contributes to mental health.”
One of the main advantages of this program is its accessibility. “Evil exercises can also be spread during the day, which makes it easier for those who are poor in time to achieve,” Nosaka noted. This flexibility, coupled with minimal time commitment, can lead to an impressive adherence rate for participants.
The effectiveness of such minimal routine challenges challenges common exercise disorders, such as lack of time or gym access. The method of this study depends on weight exercises that can be performed in any environment without specialized equipment.
Most encouraging is the potential for the program to trigger lasting behavioral changes. After the study, 83% of eligible participants continued to exercise, either maintaining the same routine or transitioning to other forms of physical exercise.
Although the researchers point out that greater benefits can be achieved by gradually increasing exercise, they stress that for many sedentary people, a small start is key. “The guide does 150 minutes of exercise a week, but this number will usually stop people, especially when they are just starting out. Using five minutes a day as a starting point and building on it will allow people to see more results,” Professor Nosaka added.
For those who are frightened by fitness guides or gym culture, the message is obvious: “Every muscle contraction is important, but you need at least ten contractions per workout to get some results.” This may be enough to start changing the mind and body, five-minute sessions at a time.
If you find this report useful, consider supporting our work with a small donation. Your contribution allows us to continue to bring you accurate, thought-provoking scientific and medical news that you can trust. Independent reporting requires time, effort, and resources, and your support makes it possible for us to continue exploring stories that are important to you. Thank you so much!
