Five Minutes of Exercise That Can Change Your Life

Want to get healthier but can't find the time? Scientists have some surprisingly good news: just five minutes of the right kind of movement each day could make a real difference.

A groundbreaking study from Edith Cowan University (ECU) has shown that spending mere minutes on "eccentric exercise"—where you slowly stretch your muscles while they're bearing weight—can significantly boost physical and mental health in people who don't typically exercise.

Think about slowly lowering yourself into a chair or controlling your descent during a push-up. That's an eccentric exercise, but it's powerful.

Dr. Benjamin Kirk and Professor Ken Nosaka from ECU's School of Medical and Health Sciences tested this idea. They had participants do some simple exercises daily: chair squats, chair reclines, wall push-ups, and heel drops. The catch? Each exercise only needed 10 repetitions, focusing on slow, controlled movements.

The results? After just four weeks, people showed impressive muscle strength, flexibility, and mental health improvements. "Every muscle contraction counts," says Professor Nosaka, "but you need at least ten contractions for each exercise to see results."

This research couldn't come at a better time. In Australia, physical inactivity contributes to a staggering 5.3 million deaths annually. Only 19% of adults meet both aerobic and strength training guidelines. It's a sobering statistic, especially considering our fitness naturally declines by 1-2% each year after age 30.

But here's where it gets interesting: while five minutes is a great start, it's just that – a start. The standard recommendation remains 150 minutes of exercise per week, but that number often scares people away. Professor Nosaka suggests using these five-minute sessions as a foundation, gradually building up to more as you get stronger.

The best part? You don't need a gym membership or fancy equipment. These exercises use your body weight and can be spread throughout the day. Do you have a minute between Zoom calls? Do some chair squats. Waiting for your coffee to brew? It's the perfect time for heel drops.

In a world where we're constantly told we need more – more time, more equipment, more complexity – something is refreshing about this simple truth: just five minutes a day of mindful movement could be your first step toward better health. It's not a magic solution, but it might be the realistic starting point many of us need.

After all, every journey begins with a single step – or, in this case, a single, slow squat.