5 minutes, 4 exercises, a fitter you: Best easy, unconventional workouts perfect for busy people

Best exercises: It helps to build upper body strength, especially chest and arms, without the strain of floor push-ups (Image: Canva)

A familiar phrase: move more, sit less, is more spoken than done. With busy routines, long work hours, and screen-heavy lives, staying active often takes a backseat. This can result in stiff muscles, low energy, and long-term health risks.

However, a study suggests that you don’t need an hour at the gym or fancy equipment to see results. In fact, just five minutes of the right kind of movement each day can make a huge difference. According to a recent study at the Edith Cowan University (ECU) even a short daily burst of eccentric exercise, a type of movement that focuses on slowly lengthening your muscles, can be  beneficial.

Not only can daily exercise improve your mood and energy levels, it also helps build strength, manage weight, and lower the risk of chronic diseases. The four-week study involved sedentary participants doing simple bodyweight moves at home. As a result there were noticeable improvements in muscle strength, endurance, flexibility, and even mental health.

Also read | Stress and sedentary living pulling you down? These 9 healthy choices will jumpstart fitness journey

Here are the 4 simple yet effective moves you can try at home:

• Chair squats: Stand in front of a sturdy chair, then slowly lower yourself into a seated position, keeping control the whole way down. Stand back up and repeat 10 times. This simple exercise helps in thigh strength, balance, and lower body endurance.

• Chair reclines: Sit in a chair and slowly lean back (without using your hands), engaging your core muscles to stay controlled. Return upright and repeat. This is good for core  stability, back strength, and posture.

• Wall push-ups: Stand arm's length from a wall, place your palms on it, and lower yourself slowly toward it before pushing back. Keep your movement steady and controlled. It helps to build upper body strength, especially chest and arms, without the strain of floor push-ups.

• Heel drops: Stand with your feet flat, then lift onto your toes. Slowly lower your heels back down and repeat. This stretches and strengthens your calf muscles. It improves ankle mobility, calf strength, and balance.

The study suggests that the  key to these movements is the eccentric contraction, when your muscles lengthen under tension (like lowering yourself into a chair). This type of movement builds strength efficiently, reduces strain, and is accessible for most people, especially beginners or older adults.

Moreover, you can split the five minutes across your day, do it in your living room, and skip the gym altogether.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.