Author Identifier (ORCID)
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
Aus Molan: https://orcid.org/0000-0003-3219-0972
Kazunori Nosaka: https://orcid.org/0000-0001-7373-4994
Abstract
Purpose: This study investigated whether extending a previously tested minimal-dose 4-week, 5-min daily home-based eccentric exercise program to 8 weeks would lead to continued improvements in physical fitness, health markers, and mental well-being in sedentary individuals, and whether it could promote sustained exercise habits up to 12 months post-intervention. Methods: Ten sedentary participants (54 ± 9 y) completed an 8-week daily home-based exercise program involving four bodyweight-based exercises (chair squats, wall push-ups, chair-reclines, and heel drops) and their progressed variations. Outcome measures were collected at baseline and 4 and 8 weeks, including isometric mid-thigh pull (IMTP), handgrip strength (HG), push-ups, sit-ups, sit-and-reach (S&R), body composition, blood markers, and mental well-being (SF-36 and Subjective Vitality Scales [SVS]). Exercise adherence was calculated from daily exercise logs. Physical activity engagement was assessed via follow-up surveys at 1, 3, and 12 months post-intervention. Results: Adherence remained high (weeks 1–4: 94 ± 11%; weeks 5–8: 93 ± 11%). IMTP (7.3 ± 12.2%), push-ups (19.5 ± 18.2%), sit-ups (28.5 ± 44.8%), and S&R (7.6 ± 13.6%) further improved (p < 0.05) in weeks 5–8 but gains were attenuated relative to weeks 1–4. No significant changes were observed in HG, body composition, or blood markers. SF-36 improved (31.9 ± 56.3%, p < 0.05) during weeks 1–4 only. At 12-month follow-up, 90% of participants reported ongoing physical activity. Conclusion: Extending a low-dose, home-based exercise program to 8 weeks led to continued, though attenuated, improvements in physical fitness, with mental well-being benefits emerging early. High adherence and sustained activity at follow-up suggest this minimal-dose intervention may support lasting exercise behavior change in sedentary adults.
Document Type
Journal Article
Date of Publication
1-1-2025
Publication Title
European Journal of Applied Physiology
Publisher
Springer
School
Exercise Medicine Research Institute / School of Medical and Health Sciences
RAS ID
84589
Funders
Defence Science and Technology Group (9378)
Creative Commons License
This work is licensed under a Creative Commons Attribution 4.0 License.
Comments
Kirk, B. J. C., Mavropalias, G., Blazevich, A. J., Wilkie, J. L. C., Molan, A., & Nosaka, K. (2025). Effects of an 8-week minimal-dose home-based eccentric exercise program on physical health and exercise adherence. European Journal of Applied Physiology. Advance online publication. https://doi.org/10.1007/s00421-025-05989-7