Only 5 minutes of doing these 4 exercises can compensate for long sitting hours

A lot is being talked about physical activity these days especially if you are a sedentary individual. But, time is a big constraint for these people. However, the findings of a new study has good news for those who spend their time sitting for long hours.

Researchers from Edith Cowan University have found that doing a home-based bodyweight eccentric exercise program for five minutes a day has a positive impact on body composition, and both physical and mental health in sedentary individuals.

4 exercises, 5 minutes a day!
"Over a four-week period, the participants completed daily exercise consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops focusing on eccentric - muscle lengthening contractions, by slowly stretching contracting muscles such as sitting to a chair slowly in which the front thigh muscles are lengthened while supporting the body weight," the researchers have said.

"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," Professor Ken Nosaka, one of the authors of the study, said.

Physical activity is important for sedentary individuals
Adding simple exercises such as chair squats, chair reclines, wall push-ups, and heel drops to your routine brings many health rewards, particularly for people with restricted mobility or hectic schedules. Chair squats tone the lower body, engaging thighs, hips, and glutes, enhancing balance, posture, and flexibility of joints. They also ensure enhanced mobility, simplifying day-to-day movements such as sitting and standing. Chair reclines activate the core and lower back muscles, strengthening stability, posture, and eliminating back pain. They also help with spinal alignment and enhance lumbar flexibility.



Wall push-ups are a gentle yet effective way to build upper body strength, especially in the chest, arms, and shoulders, while being easier on the joints than traditional push-ups. They also improve posture and circulation. Heel drops, or heel raises, help strengthen calf muscles and the Achilles tendon, promoting better balance and reducing the risk of falls. These are especially beneficial for older adults or those recovering from leg injuries.

Sedentary individuals should prioritize exercise to counteract the negative effects of prolonged inactivity. Long hours of sitting can result in poor posture, weight gain, muscle weakening, and increased susceptibility to chronic conditions such as diabetes, cardiovascular disease, and high blood pressure. Physical exercise enhances blood flow, increases energy, makes muscles and bones stronger, and enhances mental health by controlling stress and anxiety. Even mild exercises such as walking, stretching, or basic home exercise can have a significant impact. Adding movement to everyday activities improves mobility, keeps muscles from getting stiff, and fosters better health and an active lifestyle, minimizing long-term health problems and maximizing overall quality of life.

Doing these low-impact exercises daily not only improves strength and flexibility but also boosts circulation, energy levels, and mood. They support joint health, reduce stiffness, and help maintain an active lifestyle—no equipment needed, just consistency and a few minutes each day.