As little as five minutes a day of eccentric exercise could offer significant health benefits to those living a sedentary lifestyle, researchers from Edith Cowan University (ECU) found. The research has been published in the European Journal of Applied Physiology.

The study, led by Dr. Benjamin Kirk and Professor Ken Nosaka in ECU’s School of Medical and Health Sciences, evaluated the effects of a five-minute a day, home-based bodyweight eccentric exercise program on physical fitness, body composition, and both physical and mental health in sedentary individuals.

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.

“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 said.

“The results highlighted that eccentric exercises are very effective in improving fitness. This type of exercise is also more accessible to most people, as it makes use of body weight and eliminates the need to go to a gym.

“The eccentric exercises can also be spread out during the day, which makes it more achievable to those who are time poor.”

Sedentary lifestyles can be deadly

Physical inactivity can contribute to premature death. In Australia, it is estimated that only 63% of people met the aerobic guidelines for adult physical activity, while only 29% met the muscle strengthening activity criteria.

Only 19% of Australia’s adult population currently meet both aerobic and physical strength guidelines.

“As you get older, your fitness level will decline by 1% to 2% a year on average. So, for someone who is 50 years old their fitness levels will be 20% less than compared to when they were 30 years old,” Professor Nosaka said.

“Performing exercises regularly is very important, particularly as people get older, as it lowers the risk of chronic disease, injury, fatigue and helps with mental health.”

A foundation for a better life

While results from ECU’s recent study show there are significant health benefits from the five-minutes a day exercise plan, much greater benefits can be gained from increasing the volume of the exercises gradually.

“The guidelines are for 150 minutes a week of exercise, but that figure can often discourage people, especially if they are just starting out. Using five minutes a day as a starting point and building on that, would allow people to see more results,” Professor Nosaka added.

“Every muscle contraction counts, but you need at least ten contractions for each exercise in order to gain some results.”

When I first started running after a 100lb weight loss, I went out in clothes I already owned and some old shoes.

As I began to compete in obstacle course, trail and then ultra races, I invested more time and money into the sport and worked my way through more gear than I care to mention, looking for that perfect combination of comfort and function.

New moms are being strongly encouraged to engage in at least two hours of moderate to vigorous physical activity each week in the first three months after giving birth, according to new guidelines published in the British Medical Journal.

A panel of researchers and clinicians analyzed 574 studies to develop these updated postpartum exercise guidelines.

Their findings highlight the benefits of physical activity in reducing postpartum depression, weight retention, sleep disturbances and risks of chronic conditions such as diabetes and cardiovascular disease.

For new mothers without medical complications, the experts recommend a combination of activities such as brisk walking, cycling and muscle-strengthening exercises for at least 120 minutes per week—ideally spread over four or more days.

They also stress the importance of daily pelvic floor exercises to prevent urinary incontinence and aid recovery.

Guidelines co-author and physiologist professor Margie Davenport of the University of Alberta told Newsweek that historically, new mothers were advised to wait until six weeks after birth to start exercising.

“While this recommendation is intended to ensure adequate healing and recovery, some women are ready to be physically active well before six weeks, and others well after six weeks postpartum,” she said.

The new guidelines suggest that the progression to 120 minutes of moderate to vigorous physical activity should be personalized, gradual and based on individual symptoms.

Newsweek also spoke to Emily Claman, a certified prenatal and postnatal fitness expert, who explained that early movement soon after childbirth can help new moms recover.

“In those first three months, your exercise routine should focus on rebuilding strength, especially in the core and pelvic floor muscles, as well as restoring your posture, mobility and alignment,” she said.

Physical activity also boosts mental health, enhances energy and improves sleep quality, which is crucial for both physical and mental recovery, Claman added.

For mothers recovering from c-sections or birth complications, body mechanics expert and lead trainer at barre3 Lisa Schale-Drake suggests easing in gradually.

“Returning to exercise after having a baby can feel overwhelming and uncertain,” she said. “Let go of any set timeline and focus on rebuilding your strength in a way that feels right for you.”

A good place to start is breathwork to help rebuild the muscles in the deep layers of the core. Schale-Drake also advised seeking support from a pelvic floor physical therapist if needed.

The expert researchers stressed that all new mothers, regardless of complications, should aim to incorporate light daily movement, such as gentle walking, to avoid the risks associated with inactivity.

One of the biggest challenges for new moms is finding the time and energy to exercise. Both Claman and Schale-Drake agreed that workouts don’t need to be time-consuming to be effective.

“Time is precious as a new mom, so setting up a routine for yourself is the best way to make sure you stay consistent,” Clamnan told Newsweek.

Working out during nap time or taking two classes a week at a postpartum-focused studio can be great ways to stay active, she added.

Schale-Drake encouraged “exercise snacks,” aiming for five to 10 minutes of exercise rather than a 30-minute chunk.

Walking is also a great method of exercise for new moms—a “simple yet effective way to support your recovery,” she said.

Davenport also explained that the guidelines include a “Get Active Questionnaire” to help women determine when after birth it is safe to resume physical activity.

Postpartum depression, diastasis recti [where the vertical muscles of the abdomen separate] and pelvic floor issues are not considered reasons to avoid postpartum physical activity, Davenport said.

However, she continued, they can be common barriers to such exercise—and may call for additional screening, support and treatment by a healthcare provider or qualified exercise professional.

While meeting these updated recommendations may be challenging for some new mothers, expert researchers said that small efforts can make a difference.

“Even small steps towards achieving them will still promote physical and mental health benefits,” the panel said in a statement.

Do you have a tip on a health story that Newsweek should be covering? Do you have a question about postpartum recovery? Let us know via science@newsweek.com.

Reference

Davenport, M. H., Ruchat, S.-M., Jaramillo Garcia, A., Ali, M. U., Forte, M., Beamish, N., Fleming, K., Adamo, K. B., Brunet-Pagé, É., Chari, R., Lane, K. N., Mottola, M. F., & Neil-Sztramko, S. E. (2025). 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year postpartum. British Journal of Sports Medicine, 59(515–526). https://doi.org/10.1136/bjsports-2025-109785