No sweat, no problem.
If you’ve been dodging the gym or your yoga mat’s been collecting cobwebs, you may be pleased to learn that you don’t need to do much to achieve gains.
While you’re unlikely to look like Ralph Fiennes, a new study out of Australia found that just five minutes of daily bodyweight exercises focusing on eccentric movements — where muscles lengthen under tension — can seriously improve heart health, muscle strength and flexibility.
The routine included chair squats (like a regular squat but a chair provides support), chair reclines (engage the core while leaning back), wall push-ups (use the wall instead of the floor) and heel drops (raise onto the balls of the feet before dropping them back down).
The exercises were performed slowly to maximize muscle engagement.
While “no significant changes were observed in body composition, resting heart rate [or] blood pressure,” this easy set “significantly improved [the] physical fitness and mental health” of 22 “healthy but sedentary” participants over four weeks, the study authors wrote recently in the European Journal of Applied Physiology.
“The results highlighted that eccentric exercises are very effective in improving fitness,” said lead author Ken Nosaka, director of exercise and sports science at Edith Cowan University.
“This type of exercise is also more accessible to most people, as it makes use of body weight and eliminates the need to go to a gym. The eccentric exercises can also be spread out during the day, which makes it more achievable to those who are time-poor.”
It’s the latest in an increasing body of research that shows even the easiest workout in the world is better than nothing.
For example, a recent study found that just 150 minutes of moderate physical activity — which includes yoga, gardening, a brisk walk or even dancing— per week can reduce your risk of early death by as much as 31%.
A 2024 study suggests doing the exercises outlined above before bed can gift you an extra 30 minutes of sleep.
So, if you’re feeling lazy, give this five-minute workout a try — your body may thank you.
