Evidence map›Paper›PMID 40131475›Full record

ArticleEuropean journal of applied physiology2025

Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals.

Benjamin J C Kirk, Georgios Mavropalias, Anthony J Blazevich, Jodie L Cochrane-Wilkie, Aus Molan, Kazunori Nosaka

Abstract read
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Article in European journal of applied physiology, 2025. The graph could read no effect estimate from its abstract, so it casts no vote on the map. Cited by 6 papers.

0numbers the graph read from it
0cells of the map it votes in
6citing papers in PubMed
–field-weighted citation impact
1 · What the graph read from it

What it found

Each row is one number read from the abstract, on the scale the paper reported it, with its interval. Left of the dashed line favours the treatment, right favours the comparator. Under each row is the sentence it came from. New to these charts? A ten-minute tutorial.

The abstract states no effect estimate the extractor could read, or names no intervention and outcome on the map, so this paper lights no cell and moves no belief. It is still indexed, cited and linked below.

2 · The registry

The trial behind it

Trials whose registry record cites this paper, or whose number appears in the abstract. A trial that started after this paper was published is citing it as background, not reporting it.

Neither the registry nor the abstract names a trial number. If this is a trial report, that itself is worth knowing.

3 · Its place in the literature

Who cites it

6 citing papers in PubMed.

  1. Trial
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4 · The record

Corrections and comments

PubMed lists nothing against this paper. Absence here is not a guarantee, only a check that was made.

5 · Who and what money

Authors and funding

6 authors.

Benjamin J C KirkSchool of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia. b.kirk@ecu.edu.au.ORCID http://orcid.org/0000-0002-1189-2281
Georgios MavropaliasSchool of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia.
Anthony J BlazevichSchool of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia.
Jodie L Cochrane-WilkieSchool of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia.
Aus MolanPathWest Laboratory Medicine, Nedlands, WA, Australia.
Kazunori NosakaSchool of Medical and Health Sciences, Edith Cowan University, Joondalup, WA, Australia.

Funding

Defence Science and Technology Group 9378
6 · The paper itself

Abstract

purposeThis 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.

methodsTwenty-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).

resultsAdherence 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).

conclusionThe 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.

Indexed as

Body CompositionExercisePhysical FitnessSedentary BehaviorAdultAgedFemaleHumansMaleMental HealthMiddle Aged36-Item short form survey (SF-36)3-Min step testIsometric mid-thigh pullPush-upSit-and-reachSit-up

Identifiers

PMID40131475
PMCPMC12354585

What OpenQuestion holds

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LicenceCC BY
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Registered trials

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Read under generation 80e0d062 · epoch 390. Bibliography from PubMed, PubMed Central and OpenAlex; grants from NIH RePORTER; trial links from ClinicalTrials.gov; estimates, votes and beliefs from the OpenQuestion graph.