{"id":130345,"date":"2026-05-02T13:00:28","date_gmt":"2026-05-02T17:00:28","guid":{"rendered":"https:\/\/cablemanpro.com\/wallstreetpr\/just-10-minutes-of-daily-floor-exercises-may-improve-balance-and-agility-study-finds-130345"},"modified":"2026-05-02T13:00:28","modified_gmt":"2026-05-02T17:00:28","slug":"just-10-minutes-of-daily-floor-exercises-may-improve-balance-and-agility-study-finds","status":"publish","type":"post","link":"https:\/\/cablemanpro.com\/wallstreetpr\/just-10-minutes-of-daily-floor-exercises-may-improve-balance-and-agility-study-finds-130345","title":{"rendered":"Just 10 minutes of daily floor exercises may improve balance and agility, study finds"},"content":{"rendered":"
\n

Just 10 minutes of daily floor exercises may improve balance, flexibility and agility, according to a new study.<\/p>\n

Researchers in Japan, including those at the Tokyo University of Agriculture and Technology,<\/a> found participants improved in standing balance, side-to-side agility and trunk flexibility after completing the specific routine, according to the study, published in April in the journal PLOS One.<\/a><\/p>\n

The program, performed lying on the back daily for two weeks, was designed to link core stability with lower-body coordination.<\/p>\n

FITNESS EXPERTS SAY VIRAL WORKOUT FEELS ‘TOO EASY’ BUT DELIVERS REAL HEALTH BENEFITS<\/strong><\/a><\/p>\n

“One of the biggest practical takeaways is that even a short, low-load exercise program performed lying down may still improve important physical functions,” corresponding author Tomoaki Atomi told Fox News Digital.<\/p>\n

“Many people may assume that improving movement requires intense standing exercise or strength training,<\/a> but our findings suggest that improving how the body coordinates movement \u2014 particularly between the trunk and lower limbs \u2014 may also be highly valuable,” he added.<\/p>\n

The study included two experiments. In the first, 17 healthy young men followed the routine and were compared to a control period. In the second, 22 young adults were tested before and after the program to see how it affected their movement during an agility task.<\/p>\n

VIRAL VIDEOS SHOW RIPPED GYM BROS COLLAPSING DURING PILATES WORKOUTS<\/strong><\/a><\/p>\n

Researchers said the routine was built around three main elements: abdominal activation, linking the trunk and lower body through a bridge-like movement, and lower-extremity coordination exercises that also included toe and ankle work. The exercises were done lying face-up, a position the authors said is more stable and less demanding than standing.<\/p>\n

The researchers stressed that proper technique \u2014 particularly involving the toes and ankle positioning \u2014 is important to achieving the intended benefits.<\/p>\n

They suggested the routine may be most useful when performed in the morning, as a way to “wake up” the body\u2019s balance and coordination systems<\/a>.<\/p>\n

KEY FITNESS MEASURE IS STRONG PREDICTOR OF LONGEVITY AFTER CERTAIN AGE, STUDY FINDS<\/strong><\/a><\/p>\n

But not every fitness marker improved, according to the researchers. They did not find significant gains in grip strength, standing long jumps, 50-meter sprint performance or other measures tied more closely to raw strength and explosive power. Instead, the benefits appeared more closely linked to movement control and neuromuscular coordination.<\/p>\n

“The most meaningful finding to us was not simply that flexibility improved, but that balance and side-step performance also improved without significant changes in maximal strength or power,” Atomi said.<\/p>\n

The routine, therefore could serve as a tool rather than a full workout replacement. The authors said the findings should be viewed as early evidence supporting feasibility,<\/a> not proof of clinical effectiveness.<\/p>\n

OLDER ADULTS SHOULD TARGET THESE MUSCLES WHEN STRENGTH-TRAINING, SAYS FITNESS PRO<\/strong><\/a><\/p>\n

They also acknowledged several limitations, including small sample sizes, the short two-week duration, the lack of a control group in the second experiment, and the fact that the participants were healthy young adults,<\/a> most of them men.<\/p>\n

It\u2019s also unclear whether the improvements would translate to real-world outcomes like fewer falls.<\/p>\n

Outside experts say the distinctions and limitations are key to consider.<\/p>\n

CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER<\/u><\/strong><\/a><\/p>\n

“Two weeks is too short to build muscle and the data confirm that,” said Jordan Weiss, assistant professor at NYU Grossman School of Medicine and a scientific writer at Assisted Living Magazine.<\/a> “What did improve was coordination, which is the brain learning faster than the body can grow.”<\/p>\n

Weiss added that short-term improvements may also reflect how quickly participants adapt to the testing itself.<\/p>\n

“Healthy young adults adapt to almost any motor task within days,” he said. “Some of this is real neural change, and some is just familiarity with the test.”<\/p>\n

CLICK HERE FOR MORE HEALTH STORIES<\/u><\/strong><\/a><\/p>\n

Nonetheless, the researchers said the approach may be worth studying further in older adults and in rehabilitation settings, especially because the routine is low-load and can be performed in a safe and stable position.<\/p>\n

Weiss agreed that the approach has practical value as a starting point.<\/p>\n

“The supine setup takes the fall risk out of the session,” he said. “A free, equipment-free format can add tremendous value even if the underlying evidence is still preliminary.”<\/p>\n

Experts say those with injuries or balance issues should check with a doctor or physical therapist before trying the routine.<\/p>\n

The study also reflects a personal mission for one of its authors.<\/p>\n

Atomi, a physical therapist, worked alongside his mother, co-author Yoriko Atomi, PhD, whom he previously treated for knee and back issues.<\/a> She told Fox News Digital that the collaboration reflects her broader focus on “body-mind integrative science.”<\/p>\n

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ<\/strong><\/a><\/p>\n

Even in her 80s, she continues to study how movement, nutrition and overall health<\/a> intersect.<\/p>\n

“I am committed to creating a world where people everywhere can live beautiful, upright lives \u2014 both physically and mentally,” she said.<\/p>\n<\/div>\n

Source – https:\/\/www.foxnews.com\/health\/10-minutes-daily-floor-exercises-may-improve-balance-agility-study-finds <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Just 10 minutes of daily floor exercises may improve balance, flexibility and agility, according to a new study. 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