Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals.

ABSTRACT:

Purpose

This study examined the effects of a 4-week home-based bodyweight eccentric exercise program, requiring just 5 min daily, on physical fitness, body composition, and both physical and mental health in sedentary individuals.

Methods

Twenty-two sedentary but healthy individuals (4 men, 18 women; 32-69 years) completed a two-week control period followed by a 4-week intervention. The intervention involved daily exercises consisting of 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops, including progressions if necessary. Assessments included isometric mid-thigh pull (IMTP), handgrip (HG) strength, push-up and sit-up endurance, sit-and-reach (S&R) flexibility, 3-min step test (3ST), squat jump (SJ), countermovement jump (CMJ), body composit

SUBMITTER: Kirk BJC 

PROVIDER: S-EPMC12354585 | biostudies-literature | 2025 Aug

REPOSITORIES: biostudies-literature