Kirk Benjamin J C, Mavropalias Georgios, Blazevich Anthony J, Cochrane-Wilkie Jodie L, Molan Aus, Nosaka Kazunori
School of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia.
Physical Activity, Sport and Exercise Research Theme, Faculty of Health, Southern Cross University, Lismore, NSW, Australia.
Eur J Appl Physiol. 2025 Mar 25. doi: 10.1007/s00421-025-05757-7.
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.
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 composition (via dual-energy X-ray absorptiometry), physical health markers (blood based), and mental wellbeing (SF-36 survey and subjective vitality scale [SVS]). Measurements were taken before (PRE-1), after the control period (PRE-2), and after the 4-week training period (POST).
Adherence to the program was 91±12% (18-28 sessions over 28 days). Intraclass correlation coefficients presented moderate-to-excellent reliability within the control period. No significant changes were observed in body composition, resting heart rate, blood pressure, HG, SJ, CMJ, or blood markers after training. However, significant improvements (p < 0.05) were noted in IMTP (13.0±18.5%), push-up (66.1±86.5%), sit-up (51.1±78.7%), S&R (9.1±20.0%), and 3ST heart rate (4.8±7.1% decrease). Mental health scores improved significantly (SF-36 by 16±29% and SVS by 20±3%, p < 0.05).
The 5-minute daily eccentric exercise routine over 4 weeks significantly improved physical fitness and mental health in sedentary individuals, suggesting even a small dose of daily exercise can be beneficial.
本研究探讨了一项为期4周、每天只需5分钟的居家自重离心运动计划对久坐不动人群的身体素质、身体成分以及身心健康的影响。
22名久坐但健康的个体（4名男性，18名女性；年龄32 - 69岁）先完成了为期两周的对照期，随后进行了为期4周的干预。干预内容包括每天进行的练习，每个动作（椅子深蹲、椅子后仰、墙壁俯卧撑和足跟下落）各重复10次，必要时进行进阶训练。评估项目包括等长中大腿拉力（IMTP）、握力（HG）、俯卧撑和仰卧起坐耐力、坐位体前屈（S&R）灵活性、3分钟台阶测试（3ST）、深蹲跳（SJ）、反向纵跳（CMJ）、身体成分（通过双能X射线吸收法测定）、身体健康指标（血液指标）以及心理健康状况（SF - 36调查问卷和主观活力量表[SVS]）。在干预前（PRE - 1）、对照期后（PRE - 2）以及4周训练期后（POST）进行测量。
该计划的依从率为91±12%（28天内进行了18 - 28次训练）。组内相关系数显示在对照期内具有中等到优秀的可靠性。训练后，身体成分、静息心率、血压、握力、深蹲跳、反向纵跳或血液指标均未观察到显著变化。然而，等长中大腿拉力（提高了13.0±18.5%）、俯卧撑（提高了66.1±86.5%）、仰卧起坐（提高了51.1±78.7%）、坐位体前屈（提高了9.1±20.0%）和3分钟台阶测试心率（降低了4.8±7.1%）有显著改善（p < 0.05）。心理健康评分显著提高（SF - 36提高了16±29%，SVS提高了20±3%，p < 0.05）。
为期4周、每天5分钟的离心运动常规训练显著改善了久坐不动人群的身体素质和心理健康，表明即使是少量的日常运动也可能有益。
