Author Identifier
Benjamin J.C. Kirk: https://orcid.org/0000-0002-1189-2281
Georgios Mavropalias: https://orcid.org/0000-0001-7753-5693
Anthony J. Blazevich: https://orcid.org/0000-0003-1664-1614
Jodie L. Cochrane-Wilkie: https://orcid.org/0000-0003-1234-9579
Kazunori Nosaka: https://orcid.org/0000-0001-7373-4994
Document Type
Journal Article
Publication Title
European Journal of Applied Physiology
Publisher
Springer
School
School of Medical and Health Sciences
Publication Unique Identifier
10.1007/s00421-025-05757-7
Funders
Department of Defence, Australia
Abstract
Purpose: This study examined the effects of a 4-week home-based bodyweight eccentric exercise program, requiring just 5 min daily, on physical fitness, body composition, and both physical and mental health in sedentary individuals. Methods: Twenty-two sedentary but healthy individuals (4 men, 18 women; 32–69 years) completed a two-week control period followed by a 4-week intervention. The intervention involved daily exercises consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops, including progressions if necessary. Assessments included isometric mid-thigh pull (IMTP), handgrip (HG) strength, push-up and sit-up endurance, sit-and-reach (S&R) flexibility, 3-min step test (3ST), squat jump (SJ), countermovement jump (CMJ), body composition (via dual-energy X-ray absorptiometry), physical health markers (blood based), and mental wellbeing (SF-36 survey and subjective vitality scale [SVS]). Measurements were taken before (PRE-1), after the control period (PRE-2), and after the 4-week training period (POST). Results: Adherence to the program was 91±12% (18–28 sessions over 28 days). Intraclass correlation coefficients presented moderate-to-excellent reliability within the control period. No significant changes were observed in body composition, resting heart rate, blood pressure, HG, SJ, CMJ, or blood markers after training. However, significant improvements (p < 0.05) were noted in IMTP (13.0±18.5%), push-up (66.1±86.5%), sit-up (51.1±78.7%), S&R (9.1±20.0%), and 3ST heart rate (4.8±7.1% decrease). Mental health scores improved significantly (SF-36 by 16±29% and SVS by 20±3%, p < 0.05). Conclusion: The 5-minute daily eccentric exercise routine over 4 weeks significantly improved physical fitness and mental health in sedentary individuals, suggesting even a small dose of daily exercise can be beneficial.
DOI
10.1007/s00421-025-05757-7
Creative Commons License
This work is licensed under a Creative Commons Attribution 4.0 License.
Comments
Kirk, B. J., Mavropalias, G., Blazevich, A. J., Cochrane-Wilkie, J. L., & Nosaka, K. (2025). Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals. European Journal of Applied Physiology. Advance online publication. https://doi.org/10.1007/s00421-025-05757-7