A recent study indicates that as little as five minutes of daily eccentric bodyweight training can significantly enhance both physical fitness and mental health. This new research adds to a growing body of evidence highlighting the profound benefits of even short bursts of exercise.
The New Research: Five Minutes a Day
The study, conducted by a team from Edith Cowan University (ECU) in Australia, involved 22 “sedentary but healthy” individuals who participated in an eccentric training program. Eccentric training focuses on the “lowering” phase of a movement, where muscles lengthen under tension, such as slowly descending into a squat. Participants performed a five-minute daily routine of eccentric bodyweight exercises, including chair squats, chair reclines, wall push-ups, and heel drops, over a period of four weeks.
Key Findings on Physical Fitness
After just four weeks, the participants showed significant average improvements across several physical metrics. These included gains in muscle strength, strength endurance, and flexibility. Researchers also observed a small decrease in the average post-exercise heart rate among the group, suggesting improved cardiovascular health. The study’s lead researcher, ECU sports scientist Ken Nosaka, highlighted that eccentric exercises are highly effective for improving fitness and are accessible to most people as they utilize body weight, eliminating the need for a gym.
Significant Mental Health Boost
Beyond the physical benefits, the study participants also reported a noticeable boost in their mental health. This finding underscores the interconnectedness of physical activity and psychological well-being, suggesting that even short, daily strength training sessions can contribute to improved mood and overall mental state.
Broader Perspectives on Strength Training and Health
While this new study emphasizes the efficacy of short daily sessions, it’s important to understand the broader recommendations for strength training and its multifaceted benefits for both physical and mental health.
General Strength Training Guidelines
For most healthy adults, general exercise guidelines recommend engaging in muscle-strengthening activities for all major muscle groups at least two times per week. The aim is to perform a single set of each exercise with a weight or resistance level heavy enough to fatigue the muscles after approximately 12 to 15 repetitions. This approach can be as effective as multiple sets for building muscle. Rest days between exercising specific muscle groups are crucial for muscle recovery.
The Extensive Benefits of Strength Training
Strength training, also known as weight training or resistance training, offers a wide array of health advantages beyond just muscle gain:
- Combating Age-Related Decline: Lean muscle mass naturally decreases with age, and strength training helps preserve and enhance muscle mass at any age, counteracting this decline.
- Joint Protection and Balance: Strengthening muscles can protect joints from injury, improve balance, and reduce the risk of falls, particularly important for maintaining independence in older adults.
- Chronic Condition Management: Strength training can alleviate the signs and symptoms of numerous chronic conditions, including arthritis, back pain, obesity, heart disease, depression, and diabetes.
- Cognitive Enhancement: Some research indicates that regular strength training, alongside aerobic exercise, may contribute to improved thinking and learning skills in older adults.
Strength Training’s Impact on Mental Well-being
The mental health benefits of strength training are well-documented and extend beyond the findings of the recent five-minute study:
- Reduced Symptoms of Anxiety and Depression: Numerous studies and meta-analyses have found a strong association between strength training and reductions in symptoms of anxiety and depression, both in healthy adults and individuals with diagnosed mental disorders.
- Improved Self-Esteem and Mood: Strength training has been linked to improvements in self-esteem and overall mood profiles, contributing to a positive psychological state.
- Enhanced Sleep Quality: Research suggests that muscle-strengthening activities are associated with a greater likelihood of meeting recommended sleep durations and can improve sleep quality, particularly among older adults with depression.
- Stress Reduction: High-intensity interval training and moderate-intensity training, which can include elements of strength training, have been shown to reduce stress levels.
Accessibility and Adherence to Strength Training
A significant takeaway from the new ECU study is the emphasis on the accessibility of short, bodyweight eccentric exercises. This makes it easier for individuals with busy schedules to incorporate strength training into their daily lives, as these exercises can even be spread out throughout the day. This aligns with the understanding that “any amount of exercise we can fit in will give our physical and mental health a boost,” even if it doesn’t immediately meet the higher weekly guidelines.
While the standard recommendations often suggest 150 minutes of moderate-intensity physical activity per week along with two days of strength training, starting with shorter durations, such as five minutes daily, can be a valuable entry point to building a consistent exercise habit and achieving noticeable health benefits.
