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

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.

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.

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.

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.