You know the drill: you're exhausted from work, your couch is calling, and the idea of a full workout feels about as achievable as climbing Everest in flip-flops.

Here's the kicker: a new study in the European Journal of Applied Physiology just gave us all permission to stop feeling guilty. Turns out, five minutes of exercise a day (aka an average Instagram check or one TikTok storytime) can actually improve your fitness and mental health.

No gym membership. No fancy equipment. Just five minutes and your body weight.

What the Study Found (And Why It Matters)

Researchers followed 22 sedentary adults (ages 32-69) who did a simple, home-based workout every day for four weeks. These weren't gym rats: just regular people who spent most of their day sitting, just like millions of us do.

The routine consisted of four exercises, 10 reps each, about 5 minutes total:

• Chair squats

• Chair reclines

• Wall push-ups

• Heel drops

After just 28 days, participants saw some pretty wild improvements:

• 66% boost in push-up endurance

• 51% boost in sit-up endurance

• 13% increase in overall strength

• 9% improvement in flexibility

• Better cardiovascular fitness

• Significant improvements in mental health and vitality

Oh, and 91% of people actually stuck with it. Shocking, right? Turns out when your workout takes less time than making coffee, it's way easier to commit.

The Secret of 5-Minute Workout Sessions

The exercises focused on eccentric movements: basically, the lowering phase of each exercise. Like slowly descending into a squat or carefully lowering yourself during a push-up.

This approach is genius for people who haven't exercised in a while because it:

• Builds functional strength without destroying you

• Causes less soreness than traditional workouts

• It is gentler on your joints

• Still delivers serious results

Your muscles are actually stronger when they're lengthening under tension. So by focusing on that slow, controlled lowering phase, you're working smarter, not harder.

Why This Is a Big Deal for Desk Workers

Let's be honest: most of us are sitting way more than we'd like to admit. Between desk jobs, commutes, and Netflix binges, our bodies aren't getting the movement they need.

This study specifically targeted sedentary people. and that's what makes it relatable and doable. You don't need to transform into a fitness influencer overnight. You just need to move a little bit, consistently.

The exercises were deliberately simple:

• Chair squats: Sit down and stand back up. Control the descent.

• Chair reclines: Lean back slowly into a chair from seated.

• Wall push-ups: Push-ups, but against a wall instead of the floor.

• Heel drops: Rise on your toes, then slowly lower your heels.

There’s nothing innovative or “never been done before,” because what matters it that they work. Even if you haven’t been properly active for a while. 

Plus Mental Health Benefits

Here's something unexpected: participants didn't just get physically stronger. They felt significantly better mentally.

Mental health scores improved by 16%, and people reported feeling 20% more vitally alive. That's huge for five minutes a day.

We know exercise helps with anxiety, but it's remarkable that such a short practice made this much difference. Movement creates momentum, both physically and mentally. 

So, when you stick with it, you're building more than muscle. You're building confidence and a sense of accomplishment that spills over everywhere else.

5 Tips to Start 5-Minute Workouts Today

• Pick a time and stick to it. Right after you wake up, during lunch, before dinner — whatever works. Make it non-negotiable.

• Focus on the slow descent. Take 3-4 seconds to lower yourself during each rep. That's where the magic happens.

• Progress when it feels easy. Add a rep, slow down more, or try a harder variation. The study participants progressed over four weeks, and you should too.

• Celebrate the non-physical wins. Less stressed? Sleeping better? More positive? That counts just as much as getting stronger.

• Track it somewhere visible. Add a checkmark to your calendar, use your phone's reminders, or simply keep a tally. Seeing your streak build is surprisingly motivating.

Wrapping Up

This study joins a growing pile of research showing we've been thinking about exercise all wrong. We've been told that unless you're sweating buckets for an hour, it doesn't count.

But smaller, consistent doses of movement are incredibly powerful, especially for people just starting out. You don't need to overhaul your entire life to see real results.

Five minutes removes every possible excuse. Can't afford a gym? This is free. Don't have space? You need room to stand in front of a wall. Too tired for a long workout? It's literally five minutes.

So tomorrow morning, before you check your phone, try one chair squat. Just one. Then maybe four more over the next five minutes.

Your future self will thank you for it.