Live Longer with Just 5 Minutes of Daily Exercise

Don’t have time for long gym sessions or intense workouts? No worries! Just five minutes a day dedicated to a simple exercise routine can greatly improve your health and help you live longer. Researchers from Edith Cowan University (ECU) discovered that a brief, home-based eccentric exercise program significantly enhanced physical and mental health in sedentary individuals.

The 5-Minute Exercise Routine

The study, led by Dr. Benjamin Kirk and Professor Ken Nosaka in ECU’s School of Medical and Health Sciences, assessed the effects of a ‘home-based bodyweight eccentric exercise program’ on physical fitness, body composition, and other factors. Over four weeks, participants exercised daily, doing 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops. The focus was on eccentric muscle lengthening contractions, which involve slowly stretching and contracting muscles while supporting body weight.

Benefits of Eccentric Exercise

• Increased muscle strength
• Greater flexibility
• Enhanced strength endurance
• Improved mental health

Professor Ken Nosaka 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.” These home exercises are highly beneficial for improving fitness and are accessible to most people, eliminating the need for expensive gym memberships or finding extra time.

Additional Tips for Living Longer

In addition to regular exercise, here are some basic things you can do to live a longer, healthier life:

Diet

• Follow the 80-20 rule: Eat healthy most of the time and indulge occasionally.
• Eat local, seasonal, and homemade food, including lots of vegetables, fruits, lean meats (if non-vegetarian), and eggs.
• Cut down on sugar consumption and avoid packaged food.
• Include enough protein in your diet to build muscle, especially if you’re exercising.

Exercise

• Choose any physical activity you enjoy, such as gym workouts, brisk walks, running, swimming, or aerobics/pilates.
• Stay consistent and aim for at least 30 minutes of exercise per day.

Stress Management

• Learn to disconnect and add yoga, meditation, or mindfulness to your daily habits.

Other Important Factors

• Stay hydrated by drinking enough water throughout the day.
• Get enough sleep (at least 7 hours per day).
• Schedule regular medical check-ups to detect and treat any health issues early.