Eccentric exercises are ones that stretch your muscles, not contract them
Key Points:
-
Justfive minutes a dayof slow, controlled bodyweight exercises improves strength, flexibility, and mental health.
-
Thehome-based programis ideal for sedentary people and requires no equipment or gym access.
-
The study suggests starting small helps peoplebuild confidence and stay consistent.
A new study from Australia's Edith Cowan University (ECU)has found thatjust five minutes a dayof eccentric bodyweight exercises can lead tosignificant improvements in physical and mental health, especially for people living sedentary lifestyles.
What's an eccentric exercise? It's one in whichyour musclesstretch while working, like when youlower a weightorsit down slowly into a chair. (see more below).
Led byDr. Benjamin KirkandProfessor Ken Nosaka, researchers evaluated a simple home-based program that included daily movements likechair squats, wall push-ups, and heel drops. Over four weeks, participants showed noticeable gains inmuscle strength, endurance, flexibility, and evenmental well-being.
Eccentric exercises were key to the programs success. For example,sitting slowly into a chairhelps the front thigh muscles stretch and strengthen at the same time.
We saw significant improvements, even with just five minutes a day, said Professor Nosaka. Eccentric exercises are simple, accessible, and can be spread out during the day, making them easy for people with limited time.
Small steps, big benefits
The results are especially promising in countries where few adults meet both strength and aerobic activity guidelines. The problem gets worse with age.
As you get older, your fitness level declines about12% a year, Nosaka explained. But with regular movement, even in small doses, people can slow that decline and lower their risk of chronic disease, injury, and depression.
A starting point for a healthier life
While the study focused on a short, manageable routine, the researchers stress thatbuilding up graduallycan unlock even greater health benefits. Therecommended targetremains150 minutes of weekly exercise, but for beginners, five minutes is apractical and encouraging start.
Every muscle contraction counts, Nosaka said. You dont need a gym membership. You just need ten slow reps a day and a commitment to keep going.
The study was published in theEuropean Journal of Applied Physiology.
More about ecentric exercise
Eccentric exerciserefers to a type of strength training where themuscle lengthens under tension basically, you'reresisting a forceas you slowly return to a starting position or lower a weight.
Examples:
-
Lowering a dumbbellduring a bicep curl (the "down" part)
-
Going down slowly in a squat
-
Walking downhill
-
Lowering yourself from a push-up
Why It Matters:
Eccentric movements:
-
Causemore muscle strengtheningthan the upward (concentric) part
-
Lead toless fatigueand lower risk of injury
-
Are great forrehab, seniors, and beginners
-
Can improvemobility, balance, and flexibility
Posted: 2025-03-26 19:46:12
