Just five minutes of daily exercise focusing on the right muscle movements could significantly improve your strength, flexibility, and mental wellbeing, according to new research that challenges conventional wisdom about how much exercise we need.
Scientists at Edith Cowan University in Australia found that sedentary individuals who performed a simple, home-based exercise routine for just five minutes each day saw remarkable improvements after just four weeks – without setting foot in a gym.
“We saw significant improvements in muscle strength, flexibility, strength endurance and mental health, suggesting that even small amounts of daily exercise can provide sustainable and detectable benefits in sedentary individuals,” said Professor Ken Nosaka, who co-led the study published in the European Journal of Applied Physiology.
The research team, led by Dr. Benjamin Kirk and Professor Nosaka, recruited 22 sedentary but otherwise healthy adults between the ages of 32 and 69. Participants performed daily exercises consisting of chair squats, chair reclines, wall push-ups, and heel drops, completing 10 repetitions of each while focusing on the “eccentric” phase of movement – the part where muscles lengthen while under tension, like slowly lowering yourself into a chair.
After just four weeks, participants’ lower body strength increased by 13%, push-up capacity improved by 66%, and sit-up endurance jumped by 51%. Flexibility improved by 9%, and cardiovascular fitness showed gains with heart rates decreasing during standardized step tests.
Perhaps equally important were the mental health benefits. Participants reported significant improvements in mental wellbeing scores and subjective vitality. Many reported “feeling stronger” (81%), “fitter” (71%), and “healthier” (78%) after completing the month-long program.
Physical inactivity contributes to approximately 5.3 million deaths globally each year, yet many people struggle to meet recommended exercise guidelines. In Australia, only 19% of adults currently meet both aerobic and strength training recommendations, highlighting the need for more accessible fitness approaches.
“As you get older, your fitness level will decline by 1% to 2% a year on average. So, for someone who is 50 years old their fitness levels will be 20% less than compared to when they were 30 years old,” explained Professor Nosaka. “Performing exercises regularly is very important, particularly as people get older, as it lowers the risk of chronic disease, injury, fatigue and helps with mental health.”
One key advantage of the program was its accessibility. “The eccentric exercises can also be spread out during the day, which makes it more achievable to those who are time poor,” Nosaka noted. This flexibility, combined with the minimal time commitment, likely contributed to the impressive 91% adherence rate among participants.
The effectiveness of such a minimal routine challenges common exercise barriers like lack of time or gym access. The study’s approach relied on bodyweight movements that could be performed in any setting without specialized equipment.
Most encouraging was the program’s potential to spark lasting behavior change. After the study ended, 83% of eligible participants continued exercising, either maintaining the same routine or transitioning to other forms of physical activity.
While the researchers note that greater benefits can be achieved by gradually increasing exercise volume, they emphasize that starting small is key for many sedentary individuals. “The guidelines are for 150 minutes a week of exercise, but that figure can often discourage people, especially if they are just starting out. Using five minutes a day as a starting point and building on that, would allow people to see more results,” Professor Nosaka added.
For those intimidated by fitness guidelines or gym culture, the message is clear: “Every muscle contraction counts, but you need at least ten contractions for each exercise in order to gain some results.” That may be just enough to start transforming both body and mind, one five-minute session at a time.
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