Do THIS Daily to Improve Strength, Flexibility, and Endurance

By Dr. Scott Olson, ND Posted May 28, 2025

For any couch potatoes out there… I have some exciting news.

If you’ve been avoiding exercise because you hate the gym or don’t have the time, that might be about to change.

A groundbreaking study reveals how a few simple moves, done daily in your own home, could dramatically improve your fitness—even if you’ve skipped out on exercise for years.

In fact, this is the easiest way to boost your health I’ve seen in my decades of medical practice.

Researchers discovered that a specific type of exercise—one that most have never heard of—can significantly improve muscle strength, endurance, and flexibility in as little as one month.

The study, published in the European Journal of Applied Physiology, found that previously sedentary people who started doing “eccentric exercise training” daily for about four weeks experienced remarkable benefits.

What exactly is eccentric exercise?

It’s a fancy term for movements that emphasize the muscle-lengthening phase. These movements usually require you to slow down or pause during that portion of the exercise—like slowly sitting down in a chair rather than just plopping into it.

At the end of just four weeks, participants significantly improved their sit-ups, push-ups, three-minute step test performance, sit-and-reach flexibility, and even their mental health scores!

The best part? These exercises require no special equipment, minimal time commitment, and can be done right in your living room.

Here are some simple eccentric exercises that are perfect for seniors or anyone new to fitness:

1. Wall Slides: Stand with your back against a wall, feet shoulder-width apart. Slowly slide down into a seated position (it should take three to five seconds), hold for two to three seconds, then return to standing.
2. Toilet Sit: These are similar to wall slides, but you use your toilet or a sturdy chair. Stand in front of it, then slowly lower yourself as if to sit down (it should take about five seconds), barely touch the seat, then stand back up.
3. Heel Drops: While holding onto a counter for balance, rise up on your toes, then very slowly lower your heels back to the floor. The exercise should take about three to five seconds to complete.
4. Controlled Arm Lowers: Hold a light object (like a soup can) at shoulder height, then slowly lower it to your side, taking five seconds to complete.
5. Lying Leg Lowers: Lie on your back with your legs extended upward. Very slowly lower one leg toward the floor, taking around five seconds to complete, while keeping the other leg extended upward. Switch legs and repeat with the other.
6. Standing Desk Push-Away: Place your hands on a sturdy countertop or desk, lean forward slightly, then slowly push yourself back to standing position over five seconds.
7. Seated Row Release: Sit holding a resistance band or towel with your arms extended. Pull toward your chest, then very slowly release back to the starting position, taking around five seconds to complete.
8. Slow Stair Descent: If you have stairs, practice coming down extra slowly, taking three seconds per step.

The beauty of these exercises is their simplicity and effectiveness. You don’t need to change clothes, drive to a gym, or carve out a large chunk of your day.

Doing just five to ten minutes of these movements daily can significantly improve your health by boosting your strength, flexibility, and endurance.

P.S. Want to live longer? Reach for your toes!

Source:

Kirk, B.J.C., Mavropalias, G., Blazevich, A.J. et al. Effects of a daily, home-based, 5-minute eccentric exercise program on physical fitness, body composition, and health in sedentary individuals. Eur J Appl Physiol (2025).

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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