A recent study reveals a quick 5-minute fitness regimen can boost your physical strength and mental well-being, replacing traditional hour-long exercises.
Five-Minute Workout Boosts Strength, Mental Wellbeing in Sedentary Adults
A new study published in the European Journal of Applied Physiology has revealed that a simple five-minute workout can significantly improve strength, muscular endurance, and mental wellbeing in sedentary adults, despite no overall body composition changes.
The routine, suitable for beginners or those returning to exercise, consists of four bodyweight exercises: chair squats, wall push-ups, chair reclines, and heel drops. Participants performed 10 repetitions of each exercise daily for four weeks, emphasizing slow lowering (eccentric phase) for five seconds followed by a quick return to start.
As participants progressed, variations such as one-leg chair squats, straight-leg chair reclines, and standard push-ups were introduced to increase difficulty. The focus was on slow, controlled movement, especially during the lowering phase of each exercise.
Overall strength, measured using an isometric mid-thigh pull, increased by an average of 13%. Push-up performance improved by an average of 66%, and sit-up endurance increased by 51%. Flexibility also improved, with a 9% increase in sit-and-reach scores.
Mental health scores rose significantly, with a 16% improvement in well-being. Subjective vitality, a measure of positive feelings and energy, also increased by 20%. Heart rate decreased during a 3-minute step test, suggesting better cardiovascular efficiency.
Resting heart rate did not show any significant alterations. Blood pressure remained unchanged throughout the study.
The study involved 22 inactive but otherwise healthy adults aged 32 to 69. For those looking to level up their routine, additional strength, mobility, and core workouts are available.
This quick and effective workout can be completed at home in under five minutes, making it an accessible option for those looking to improve their health and wellbeing without committing to a lengthy exercise regimen.
The five-minute workout, incorporating exercises like chair squats, wall push-ups, and heel drops, not only boosts physical strength and muscular endurance but also enhances mental health and wellbeing in sedentary adults. As a result, participants experienced a 16% improvement in overall well-being and a 20% increase in subjective vitality, indicating better mental health.
