I have noticed it in myself the last few weeks, and I would guess you have too. The moment it gets properly hot or properly cold, I move less, and it turns out this isn’t just me being lazy. It is a well-documented response, as studies show we all generally move less when the outdoors becomes uncomfortable.
The good news is that there is a form of exercise that barely asks anything of your heart and lungs, and takes only a few minutes worked into a normal day, indoors or out. It is called eccentric exercise, and I will admit, I had never come across the term before I started reading into this. Had you? Though it turns out it is not new at all. The term has been used in exercise science for almost a hundred years. It has just never made its way into everyday conversation the way ‘cardio’ or ‘strength training’ have.
The Exercise You Already Do Without Knowing
So what does it actually mean? Most of us assume that harder effort, more sweat, and a higher heart rate are what build strength. Eccentric exercise works the opposite way around. Instead of your muscle shortening under effort, as it does when you climb a step or lift a weight, it lengthens under tension, as it does when you walk down a step, ease yourself into a chair, or lower a weight slowly rather than hoist it. It builds real strength while asking far less of your heart and lungs than conventional exercise.
You are almost certainly doing some version of it already without realising: taking the stairs down instead of the lift, lowering yourself into the car seat, walking downhill on a dog walk. All of it comes under the term ‘eccentric movement’ that you may not have given yourself credit for.
What the Research Shows
In one twelve-week study, older women who walked down stairs twice a week, rather than up them, saw resting heart rate drop by 10 per cent, blood pressure fall by 9 per cent, LDL cholesterol drop by 13 per cent, and lower body strength improve by 34 per cent, notably more than those who focused on climbing up. It also improves balance and joint stability by teaching your muscles and nervous system to absorb force more efficiently, the same skill that protects against a stumble or a fall.
A separate study using short home routines such as chair squats, wall push-ups, and heel drops found improvements in strength, flexibility and mood, with over 90 per cent of participants still doing them once the study ended.
That is exactly why they are worth building into your day. None of it needs special equipment or a gym visit and none of it takes more than a few minutes. However, it is not a total replacement for walks, swims or bike rides but a good add-on. And on the days when the weather makes it all feel like too much, it is a good option to reach for to keep building and maintaining your strength.
Supporting the Recovery Side
As with all forms of exercise, especially if you are taking up something new, it is worth knowing what supports your muscles while they adjust. Creatine is one of the most researched supplements for muscle recovery and is not just for gym goers. It has particular benefits for supporting strength as we age, which pairs well with the way eccentric exercise challenges your muscles.
If you want to read more about creatine, we have explored this here in this week’s featured article: Benefits of Creatine for Strength, Brain, Bone & Healthy Ageing. You can also view Good Health Naturally Creatine Monohydrate Powder here.
