The number of benefits that physical exercise brings is not a discovery. However, the European Journal of Applied Physiology has published a study that demonstrates that practicing physical exercise for just 5 minutes a day improves endurance, flexibility, well-being, and mental health. The study was conducted with a sample of 22 adults aged between 32 and 69 years, who were subjected to a daily exercise program for 4 weeks. The results showed improvements in muscle strength, endurance, flexibility, heart rate, well-being, and vitality. Regarding body composition and blood pressure, no significant changes were detected, which relates to the short duration of the exercise and the study.
Physical Exercise
The benefits of physical exercise on our body and mental health are well known. Beyond the prevention of cardiovascular diseases and overweight, it also helps in the generation of endorphins, mood, and concentration. It is also one of the best tools to combat stress and anxiety, elevate mood, personal and social well-being, in addition to improving interpersonal relationships.
A new study
The European Journal of Applied Physiology has published a study that demonstrated the positive effects of a physical exercise program, improving aspects like endurance, flexibility, and well-being in the participating adults. The study included a sample of 22 inactive adults aged between 32 and 69 years. First, they completed a control phase for two weeks, followed by a 4-week plan. The daily sessions lasted 5 minutes, during which they had to perform exercises using their own body weight. No equipment was needed, just a chair and some floor space. The exercises to be performed were:
- Chair squats.
- Wall push-ups.
- Controlled lean backs against the chair.
- Heel drops on a step.
The important thing about these sessions was not the time, but doing the exercises slowly, especially during the descents. This further engages the muscle, making the exercise more effective.
Surprising results
The obtained results were truly significant. The following increases were recorded:
- Bending strength: 66%.
- Sitting endurance: 51%.
- General strength: 13%.
- Flexibility: 9%.
- Well-being: 16%.
- Vitality: 20%.
The study acknowledges that there were no significant improvements in body composition or blood pressure values, which is attributed to the short duration of the sessions and the length of the study.
Home exercise routine program
If you are a beginner or would like to have a quick routine for the busiest days, you can incorporate the same exercise plan that was carried out in the studio. Here is the routine:
- Chair squats (10 reps): Sit back toward a chair as if you’re going to sit down, then stand back up.
- Wall push-ups (10 reps): Place your hands on a wall at shoulder height and perform a push-up with controlled movement.
- Chair reclines (10 reps): Sit on a sturdy chair, cross your arms, and slowly recline your torso backward before returning upright.
- Heel drops (10 reps): Stand on a step with your heels hanging off the edge, then slowly lower your heels down and lift back up.
- The key is to move with control, focusing on the lowering phase. That’s what makes the exercises more effective in a short amount of time.
If you usually practice sports, this routine may seem very easy for you, but it can be an option for those busy days when we want to move our bodies a little. It is important to know that this type of routine is not effective for achieving a change in body composition, but it can help improve strength, mobility, and vitality.