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Effects of an 8-week minimal-dose home-based eccentric exercise program on physical health and exercise adherence
Journal article   Open access   Peer reviewed

Effects of an 8-week minimal-dose home-based eccentric exercise program on physical health and exercise adherence

Benjamin J. C. Kirk, Georgios Mavropalias, Anthony J. Blazevich, Jodie L. Cochrane Wilkie, Aus Molan and Kazunori Nosaka
European journal of applied physiology, Vol.126(3), pp.1671-1684
03/2026
DOI: https://doi.org/10.1007/s00421-025-05989-7
PMID: 41065863
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Abstract

Eccentric exercise Physical fitness Exercise adherence Mental well-being Health behavior change Minimal-dose exercise
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 daily home-based exercise program involving four bodyweight-based exercises (chair squats, wall push-ups, chair-reclines, and heel drops) and their progressed variations. Outcome measures were collected at baseline and 4 and 8 weeks, including isometric mid-thigh pull (IMTP), handgrip strength (HG), push-ups, sit-ups, sit-and-reach (S&R), body composition, blood markers, and mental well-being (SF-36 and Subjective Vitality Scales [SVS]). Exercise adherence was calculated from daily exercise logs. Physical activity engagement was assessed via follow-up surveys at 1, 3, and 12 months post-intervention. Results: Adherence remained high (weeks 1-4: 94 +/- 11%; weeks 5-8: 93 +/- 11%). IMTP (7.3 +/- 12.2%), push-ups (19.5 +/- 18.2%), sit-ups (28.5 +/- 44.8%), and S&R (7.6 +/- 13.6%) further improved (p < 0.05) in weeks 5-8 but gains were attenuated relative to weeks 1-4. No significant changes were observed in HG, body composition, or blood markers. SF-36 improved (31.9 +/- 56.3%, p < 0.05) during weeks 1-4 only. At 12-month follow-up, 90% of participants reported ongoing physical activity. Conclusion: Extending a low-dose, home-based exercise program to 8 weeks led to continued, though attenuated, improvements in physical fitness, with mental well-being benefits emerging early. High adherence and sustained activity at follow-up suggest this minimal-dose intervention may support lasting exercise behavior change in sedentary adults.

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