A recent study shows that doing small amounts of specific exercises at home every day can improve muscle strength, flexibility, endurance, and even mental well-being. These exercises focus on the muscle-lengthening phase, known as eccentric movements, and are easy for most people to do without special equipment or a gym.
What Are Eccentric Exercises?
Eccentric exercises emphasize the part of a movement where your muscles lengthen under tension. For example, slowly lowering yourself into a squat or gently straightening your arm after a bicep curl. This type of training causes less strain on the body but helps build muscle strength and size effectively.
The Study: What They Did and Found
Researchers from Edith Cowan University in Australia worked with 22 adults aged 32 to 69 who did not regularly exercise. After a two-week break period, participants followed a daily routine for four weeks that included:
- Chair squats
- Chair reclines
- Wall push-ups
- Heel drops
Each exercise involved slowly lowering the body for five seconds and raising it for one second, focusing on the muscle-lengthening phase. When participants could easily complete 10 repetitions twice in a row, they moved on to harder versions.
After four weeks, the group showed significant improvements in:
- Sit-up and push-up performance
- Three-minute step test endurance
- Flexibility measured by sit-and-reach tests
- Mental health scores
However, there were no major changes in body fat, resting heart rate, blood pressure, or hand grip strength during this short period.
Why This Matters
The study suggests that even brief daily sessions of eccentric exercises can provide real health benefits, especially for people who are usually inactive. These exercises use body weight, making them accessible and easy to do at home without special equipment.
Dr. Benjamin Kirk, the study’s lead researcher, said, “Even a small amount of daily exercise can improve strength, flexibility, and mental health.” Another researcher, Professor Ken Nosaka, added that this type of exercise can be spread throughout the day, making it easier for busy people to fit in.
Expert Opinions and Limitations
Experts note that longer exercise periods are usually needed to see changes in body composition and heart health. Also, the study focused on people who were not regular exercisers, so results might differ for those already active.
Still, the findings support previous research showing that short bursts of exercise—even just a few minutes daily—can reduce risks of heart disease, stroke, and some cancers.
How to Get Started
You don’t have to stick to the exact exercises from the study. Any movement that includes a slow, controlled muscle-lengthening phase counts as eccentric exercise. Beginners can start with just five minutes a day and gradually increase time or difficulty.
Here are some tips:
- Aim for at least 10 slow repetitions of each exercise.
- Focus on the lowering phase of the movement, making it slow and controlled.
- Increase the challenge by moving to harder versions once the current exercises feel easy.
- Try to build up to 150 minutes of exercise per week, as recommended by health organizations.
Conclusion
This new research shows that simple, short exercises done at home can improve your fitness and mental health, even if you don’t usually work out. Starting small and focusing on muscle lengthening movements can make a big difference over time.
This study encourages everyone, especially those who are inactive, to move a little more each day for better health and well-being.
Related topics:
- 3 Best Exercises For Post Menopausal Belly Fat
- Top 8 Pelvic Floor Exercises for Men
- The Best Kegel Exercises To Last Longer
