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EXERCISING: SHORT SETS WORK








Want to get healthier but feel like you don’t have the time? Turns out, you don’t need much. New research suggests that just five minutes of the proper movement each day can kickstart improvements in your physical and mental well-being.

A team at Edith Cowan University discovered that “eccentric exercise”—where you slowly lengthen your muscles while they’re under load—can have a significant impact, even for people who don’t usually work out. Imagine slowly lowering yourself into a chair, or easing down from a push-up. These controlled moves are simple, but surprisingly effective.

Dr. Benjamin Kirk and Professor Ken Nosaka put this idea to the test. They asked people to do easy exercises like chair squats, chair reclines, wall push-ups, and heel drops—just 10 slow, steady repetitions for each. The results were impressive. In just four weeks, participants achieved significant improvements in muscle strength, flexibility, and mental health. As Professor Nosaka puts it, “Every muscle contraction counts,” but you need at least ten of them per exercise to notice a difference.

This couldn’t come at a better time. Physical inactivity causes millions of deaths globally each year, and most adults aren’t meeting exercise recommendations. On top of that, we naturally lose 1-2% of our fitness every year after 30. It adds up fast.

But here’s the good news: while five minutes is just the beginning, it’s enough to get started. The official guidelines recommend 150 minutes of exercise each week, but that number can feel overwhelming. Professor Nosaka’s advice? Use those five-minute sessions as your foundation and build up from there as your body gets stronger.

What’s great is you don’t need any equipment or a gym membership. You can do these exercises anywhere—between meetings, while your coffee brews, or whenever you have a spare minute. It’s about moving a regular part of your day, no matter how busy you are.

If you’re ready to take that first step, Protime-Fitness is here to help. Visit ProTime-Fitness.org for resources, support, and guidance to help you get moving and stay motivated. Even a few minutes a day can make a difference, and every bit counts.

Don’t wait for the “perfect” time or fancy equipment. Start now. Your journey to better health could begin with a single, slow squat—and Protime-Fitness is ready to guide you every step of the way.


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