Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’
Melbourne/Robina (The Conversation): The science is clear: resistance training is crucial to ageing well. Lifting weights (or doing bodyweight exercises like lunges, squats or push-ups) can help you live independently for longer, make your bones stronger, reduce your risk of diseases such as diabetes, and may even improve your sleep and mental health.
But not everyone loves the gym. Perhaps you feel you’re not a “gym person” and never will be, or you’re too old to start. Being a gym-goer can be expensive and time-consuming, and some people report feeling unwelcome or awkward at the gym.
The good news is you don’t need the gym, or lots of free time, to get the health benefits resistance training can offer.
You can try “exercise snacking” instead.
What is exercise snacking?
Exercise snacking involves doing multiple shorter bouts (as little as 20 seconds) of exercise throughout the day – often with minimal or no equipment. It’s OK to have several hours of rest between.
You could do simple bodyweight exercises such as:
chair sit-to-stand (squats)
lunges
box step-ups
calf raises
push-ups.
Exercise snacking like this can help improve muscle mass, strength and physical function.
It’s OK to hold onto a nearby object for balance, if you need. And doing these exercises regularly will also improve your balance. That, in turn, reduces your risk of falls and fractures.
OK I have done all those, now what?
Great! You can also try using resistance bands or dumbbells to do the previously mentioned five exercises as well as some of the following exercises:
seated rows
chest and shoulder presses
bicep curls
knee extensions
leg curls.
When using resistance bands, make sure you hold them tightly and that they’re securely attached to an immovable object.
Exercise snacking works well when you pair it with an activity you do often throughout the day. Perhaps you could:
do a few extra squats every time you get up from a bed or chair
do some lunges during a TV ad break
chuck in a few half squats while you’re waiting for your kettle to boil
do a couple of elevated push-ups (where you support your body with your hands on a chair or a bench while doing the push-up) before tucking into lunch
sneak in a couple of calf raises while you’re brushing your teeth.
What does the evidence say about exercise snacking?
One study had older adults without a history of resistance training do exercise snacks at home twice per day for four weeks.
Each session involved five simple bodyweight exercises (chair sit-to-stand, seated knee extension, standing knee bends, marching on the spot, and standing calf raises). The participants did each exercise continuously for one minute, with a one-minute break between exercises.
These short and simple exercise sessions, which lasted just nine minutes, were enough to improve a person’s ability to stand up from a chair by 31% after four weeks (compared to a control group who didn’t exercise). Leg power and thigh muscle size improved, too.
Research involving one of us (Jackson Fyfe) has also shown older adults found “exercise snacking” feasible and enjoyable when done at home either once, twice, or three times per day for four weeks.
Exercise snacking may be a more sustainable approach to improve muscle health in those who don’t want to – or can’t – lift heavier weights in a gym.
A little can yield a lot
We know from other research that the more you exercise, the more likely it is you will keep exercising in future.
Very brief resistance training, albeit with heavier weights, may be more enjoyable than traditional approaches where people aim to do many, many sets.
We also know brief-and-frequent exercise sessions can break up periods of sedentary behaviour (which usually means sitting too much). Too much sitting increases your risk of chronic diseases such as diabetes, whereas exercise snacking can help keep your blood sugar levels steady.
Of course, longer-term studies are needed. But the evidence we do have suggests exercise snacking really helps.
Why does any of this matter?
As you age, you lose strength and mass in the muscles you use to walk, or stand up. Everyday tasks can become a struggle.
All this contributes to disability, hospitalisation, chronic disease, and reliance on community and residential aged care support.
By preserving your muscle mass and strength, you can:
reduce joint pain
get on with activities you enjoy
live independently in your own home
delay or even eliminate the need for expensive health care or residential aged care.
What if I walk a lot – is that enough?
Walking may maintain some level of lower body muscle mass, but it won’t preserve your upper body muscles.
If you find it difficult to get out of a chair, or can only walk short distances without getting out of breath, resistance training is the best way to regain some of the independence and function you’ve lost.
It’s even more important for women, as muscle mass and strength are typically lower in older women than men. And if you’ve been diagnosed with osteoporosis, which is more common in older women than men, resistance exercise snacking at home can improve your balance, strength, and bone mineral density. All of this reduces the risk of falls and fractures.
You don’t need heavy weights or fancy equipment to benefit from resistance training.
So, will you start exercise snacking today?
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Grok obscene AI content: X submits response, IT Ministry examining it, say sources
New Delhi (PTI): The IT Ministry is examining the response and submissions made by X following a government directive to crack down on misuse of artificial intelligence chatbot Grok by users for the creation of sexualised and obscene images of women and minors, sources said.
X had been given extended time until Wednesday, 5 PM to submit a detailed Action Taken Report to the ministry, after a stern warning was issued to the Elon Musk-led social media platform over indecent and sexually-explicit content being generated through misuse of AI-based services like 'Grok' and other tools.
Sources told PTI that X has submitted their response, and it is under examination.
The details of X's submission were, however, not immediately known.
On Sunday, X's 'Safety' handle said it takes action against illegal content on its platform, including Child Sexual Abuse Material (CSAM), by removing it, permanently suspending accounts, and working with local governments and law enforcement as necessary.
"Anyone using or prompting Grok to make illegal content will suffer the same consequences as if they upload illegal content," X had said, reiterating the stance taken by Musk on illegal content.
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On January 2, the IT Ministry pulled up X and directed it to immediately remove all vulgar, obscene and unlawful content, especially generated by Grok (X's built-in artificial intelligence interface) or face action under the law.
In the directive on Friday, the ministry asked the US-based social media firm to submit a detailed action taken report (ATR) within 72 hours, spelling out specific technical and organisational measures adopted or proposed in relation to the Grok application; the role and oversight exercised by the Chief Compliance Officer; actions taken against offending content, users and accounts; as well as mechanisms to ensure compliance with the mandatory reporting requirement under Indian laws.
The IT Ministry, in the ultimatum issued, noted that Grok AI, developed by X and integrated on the platform, is being misused by users to create fake accounts to host, generate, publish or share obscene images or videos of women in a derogatory or vulgar manner.
"Importantly, this is not limited to creation of fake accounts but also targets women who host or publish their images or videos, through prompts, image manipulation and synthetic outputs," the ministry said, asserting that such conduct reflects a serious failure of platform-level safeguards and enforcement mechanisms, and amounts to gross misuse of artificial intelligence (AI) technologies in violation of stipulated laws.
The government made it clear to X that compliance with the IT Act and rules is not optional, and that the statutory exemptions under section 79 of the IT Act (which deals with safe harbour and immunity from liability for online intermediaries) are conditional upon strict observance of due diligence obligations.
"Accordingly, you are advised to strictly desist from the hosting, displaying, uploading, publication, transmission, storage, sharing of any content on your platform that is obscene, pornographic, vulgar, indecent, sexually explicit, paedophilic, or otherwise prohibited under any law...," the ministry said.
The government warned X in clear terms that any failure to observe due diligence obligations shall result in the loss of the exemption from liability under section 79 of the IT Act, and that the platform will also be liable for consequential action under other laws, including the IT Act and Bharatiya Nyaya Sanhita.
It asked X to enforce user terms of service and AI usage restrictions, including ensuring strong deterrent measures such as suspension, termination and other enforcement actions against violating users and accounts.
X has also been asked to remove or disable access "without delay" to all content already generated or disseminated in violation of applicable laws, in strict compliance with the timelines prescribed under the IT Rules, 2021, without, as such, vitiating the evidence.
Besides India, the platform has drawn flak in the UK and Malaysia too. Ofcom, the UK's independent communications regulator, in a recent social media post, said: "We are aware of serious concerns raised about a feature on Grok on X that produces undressed images of people and sexualised images of children".
"We have made urgent contact with X and xAI to understand what steps they have taken to comply with their legal duties to protect users in the UK. Based on their response, we will undertake a swift assessment to determine whether there are potential compliance issues that warrant investigation," Ofcom said.
