Got a Minute? Or 5?

Life moves fast, and squeezing in exercise often feels like one more chore on an already packed to-do list. But what if just five minutes a day could start making a real difference in how you feel, move, and think?

The Research: Small Effort, Big Gains

A recent study from Edith Cowan University (ECU) followed sedentary but healthy adults aged 32 to 69 who committed to a five-minute daily routine for four weeks. The exercises focused on eccentric movements, the slow, controlled lowering phase of a motion. Participants used bodyweight movements like chair squats, chair reclines, wall push-ups, and heel drops. The results? Improved strength, flexibility, endurance, mood, and stress levels.

Why Eccentric Exercises Work

Eccentric exercises are powerful because they challenge muscles under tension, build strength efficiently, and help counteract age-related muscle loss. They’re also low-impact, making them an excellent option for beginners, older adults, or anyone easing into a routine.

My 5-Minute Daily Routine

Inspired by the research, I’ve crafted a practical version anyone can try at home — no equipment needed:

1. Air Squats (10-20 reps) — Controlled lowering, engaging glutes and thighs.

2. Push-Ups (Knees Are Fine!) (5-15 reps) — Tight core, slow descent.

3. Glute Bridges (10-15 reps) — Squeeze glutes at the top, lower with control.

4. Planks (30 seconds) — Maintain a straight line, breathe steadily.

5. Sampson Stretch (30 seconds per side) — Deep lunge stretch for hips and flexibility.

The Truth About Quick Fixes

For someone who hasn’t been exercising, these movements will improve their quality of life. Think of this as a starting point, a simple entryway to your day or the first step on your fitness journey. But here’s the reality: the media and fitness magazines love to tell you this is all you need for health and wellness. Why? Because easy sells.

Unfortunately, we now have so much data showing otherwise that this type of marketing is almost like selling cigarettes to kids.

To truly reap the benefits of exercise, it must be a priority. It needs to happen often and be done with purpose.

Ready to Start?

So why wait? Put down your phone right now and go through these five movements! See how you feel afterward, energized, accomplished, and maybe even slightly awesome. Let me know how it went; I’d love to hear about your experience!

Remember: five minutes today can be the first step toward a stronger, healthier you.

Need help getting started on your fitness and health journey? Buy my book on Amazon: Fitness First!