New research adds to the attachment of evidence that even daily exercise can make a difference. This study found that strength training activities for just 5 minutes per day have benefits for physical and mental health.
The survey, led by a team at the Australian Edith Cowan University (ECU), Eccentric training program. Weight was used to build strength. Exercises included squatting on the chair, reclining the chair, push-ups on the wall, and dropping heels.
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Four weeks after completing this exercise routine on most days, the group showed significant average improvements in strength, strength endurance and flexibility, as well as slight decreases in average post-exercise heart rate across the group (indicating improvements in cardiovascular health). Participants also reported that they supported mental health.
“The results highlighted that eccentric exercises are extremely effective in improving fitness.” say Ken Nosaka, ECU sports scientist.
“This type of exercise is easy to access for most people as it takes advantage of your weight and eliminates the need to go to the gym.”
Both short exercise times and routine accessibility are important for people with busy schedules, and researchers suggest that these exercises can spread throughout the day, making them easier to stick.
Another bonus from the survey: Eighty-three percent of participants surveyed four weeks later said they continued the same or similar exercise. Considering how many of us, it’s a victory Please don’t enter Recommended exercise (generally speaking, there is moderately intense physical activity of at least 2.5 hours a week).
Researchers have not said that these guidelines should be ignored – more exercise means more benefits – but the amount of exercise we can adapt to is to boost our physical and mental health.
“The guidelines are 150 minutes of exercise a week, and those numbers can often disappoint people, especially when they’re just starting out.” say Nosaka.
“Using five minutes a day as a starting point and building it allows people to see more results.”
Many previous studies highlight the benefits of only a few minutes of exercise, whether it’s a 15-minute high-intensity interval training or a 12-minute active exercise.
And while the exercise program didn’t make much difference in other areas, such as resting heart rate or blood pressure, it reminds us of the importance of staying active and the positive impact it has.
“As you get older, your fitness level drops on average from 1% to 2% per year.” say Nosaka. “So for people at 50, their fitness levels are 20% less than they were at 30.”
“It’s very important to perform exercise regularly, especially as you get older, to help reduce the risk of chronic illness, injuries and fatigue and help with mental health.”
This study is published in Applied European Journal of Physiology.
