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Outcome measures were collected at baseline and 4 and 8\u00a0weeks, including isometric mid-thigh pull (IMTP), handgrip strength (HG), push-ups, sit-ups, sit-and-reach (S&amp;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.<\/jats:p>\n                  <\/jats:sec>\n                  <jats:sec>\n                    <jats:title>Results<\/jats:title>\n                    <jats:p>\n                      Adherence remained high (weeks 1\u20134: 94\u2009\u00b1\u200911%; weeks 5\u20138: 93\u2009\u00b1\u200911%). IMTP (7.3\u2009\u00b1\u200912.2%), push-ups (19.5\u2009\u00b1\u200918.2%), sit-ups (28.5\u2009\u00b1\u200944.8%), and S&amp;R (7.6\u2009\u00b1\u200913.6%) further improved (\n                      <jats:italic>p<\/jats:italic>\n                      \u2009&lt;\u20090.05) in weeks 5\u20138 but gains were attenuated relative to weeks 1\u20134. No significant changes were observed in HG, body composition, or blood markers. SF-36 improved (31.9\u2009\u00b1\u200956.3%,\n                      <jats:italic>p<\/jats:italic>\n                      \u2009&lt;\u20090.05) during weeks 1\u20134 only. At 12-month follow-up, 90% of participants reported ongoing physical activity.\n                    <\/jats:p>\n                  <\/jats:sec>\n                  <jats:sec>\n                    <jats:title>Conclusion<\/jats:title>\n                    <jats:p>Extending a low-dose, home-based exercise program to 8\u00a0weeks 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.<\/jats:p>\n                  <\/jats:sec>","DOI":"10.1007\/s00421-025-05989-7","type":"journal-article","created":{"date-parts":[[2025,10,9]],"date-time":"2025-10-09T13:33:00Z","timestamp":1760016780000},"page":"1671-1684","update-policy":"https:\/\/doi.org\/10.1007\/springer_crossmark_policy","source":"Crossref","is-referenced-by-count":1,"title":["Effects of an 8-week minimal-dose home-based eccentric exercise program on physical health and exercise adherence"],"prefix":"10.1007","volume":"126","author":[{"ORCID":"https:\/\/orcid.org\/0000-0002-1189-2281","authenticated-orcid":false,"given":"Benjamin J. 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