New Delhi – Did you listen about exercise snacking ? Science clearly says that resistance training is essential for healthy aging. Lifting weights or performing bodyweight exercises such as lunges, squats, or push-ups can help you maintain independence longer, strengthen bones, reduce the risk of diseases like diabetes, and even improve sleep and mental health.
However, not everyone enjoys the gym. Some people feel unwelcome or awkward in gym environments, while others find gym memberships expensive and time-consuming. The good news is you don’t need a gym or a lot of free time to reap the benefits of resistance training. You can try “exercise snacking” instead.
What is Exercise Snacking?
Exercise snacking involves performing multiple shorter bouts of exercise throughout the day, often with minimal or no equipment. These exercises can last as little as 20 seconds and can be spaced out with several hours of rest in between. Simple bodyweight exercises include:
•Chair sit-to-stand (squats)
•Lunges
•Box step-ups
•Calf raises
•Push-ups
Regularly practicing these exercises can improve muscle mass, strength, and physical function. It’s fine to hold onto a nearby object for balance if needed, and doing these exercises regularly will also improve your balance, reducing the risk of falls and fractures.
What Next?
If you’ve mastered the basic exercises, you can try using resistance bands or dumbbells for added resistance. Exercises with these tools include:
•Seated rows
•Chest and shoulder presses
•Bicep curls
•Knee extensions
•Leg curls
When using resistance bands, ensure they are securely attached to an immovable object.
Integrating Exercise Snacking into Daily Activities
Exercise snacking works well when paired with activities you do often. For example:
Do a few extra squats each time you get up from a bed or chair.
Perform lunges during TV ad breaks.
Do half squats while waiting for the kettle to boil.
Try elevated push-ups (hands on a chair or bench) before lunch.
Sneak in calf raises while brushing your teeth.
Evidence Supporting Exercise Snacking
Research shows that even short, simple exercise sessions can yield significant benefits. One study found that older adults who did exercise snacks at home twice per day for four weeks improved their ability to stand up from a chair by 31%. Leg power and thigh muscle size also improved. Another study involving older adults found exercise snacking to be both feasible and enjoyable.
Long-Term Benefits
Regular resistance training, even in short bursts, can help preserve muscle mass and strength, reduce joint pain, enhance mobility, and maintain independence. This is especially crucial for older adults and women, who typically have lower muscle mass and strength. Resistance training can also improve balance, strength, and bone mineral density, reducing the risk of falls and fractures.
You don’t need heavy weights or fancy equipment to benefit from resistance training. Exercise snacking can be a sustainable and effective approach to improving muscle health, especially for those who don’t want to or can’t lift heavier weights in a gym. By incorporating these brief exercises into your daily routine, you can enhance your overall health and well-being.
So, will you start exercise snacking today?
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