No time for a cumbersome gym routine, or intense exercise? Now, dedicating only five minutes a day could help you live long! Yes, that is right.
Researchers from the Edith Cowan University (ECU) found that doing just five minutes of home exercises, significantly improved physical and mental health in sedentary individuals. 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 ‘home-based bodyweight eccentric exercise program’ on physical fitness, body composition, and others.
Which exercises were included?
Over the study that lasted four weeks, participants exercised daily, which included 10 repetitions each of chair squats, chair reclines, wall push-ups, and heel drops. Their core focus area remained eccentric – muscle lengthening contractions, by slowly (and repeatedly) stretching contracting muscles, while supporting the body weight.
As quoted by the ECU website, Professor Ken Nosaka said, “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.” He also added that these home exercises are extremely beneficial in improving fitness, and are accessible to most people, thus cutting out factors like expensive gym memberships, and paucity of time.
What else can one do?
According to doctors, there is no secret formula to living longer, apart from taking care of one’s body, diet and mind. Here are some basic things you can do….
Diet
It is important to follow the 80-20 rule when it comes to diet, wherein you eat healthy most of the time, and indulge once in a while. When it comes to the kind of food, stick to local, seasonal and homemade food. This includes lots of vegetables, fruits, lean meats if you are non-vegetarian, eggs etc. This apart, reduce the consumption of sugar (as much as you can), and avoid packaged food. Include enough protein in your diet which is important to build muscle, especially if you are exercising.
Exercise
Unless you are trying to lose weight or build muscle, you can pick from any form of physical activity you like – gym, brisk walk, running, swimming or aerobics/pilates, and stay consistent with it (at least 30 minutes a day). Finally, staying (relatively) stress-free is the key. For this, one must learn to disconnect, and add yoga, meditation or mindfulness to their daily habits.
Others
Apart from these, it is important to stay hydrated, and get enough sleep ( at least 7 hours a day) Also, regular medical check ups are a must to detect any anomaly in your body, and get it treated early on.
