Purpose This study investigated whether extending a previously tested minimal-dose 4-week, 5-min daily home-based eccentric exercise program to 8 weeks would lead to continued improvements in physical fitness, health markers, and mental well-being in sedentary individuals, and whether it could promote sustained exercise habits up to 12 months post-intervention. Methods Ten sedentary participants (54 ± 9 y) completed an 8-week...

Purpose 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. Methods 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 co...