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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UT with dual power structure 'worst form of govt', says Omar Abdullah
Srinagar (PTI): Terming the current administrative structure in Jammu and Kashmir the “worst form of government”, Chief Minister Omar Abdullah has called for an urgent shift toward full statehood while acknowledging that significant progress has been made in narrowing differences with the Centre over the transaction of business rules.
The chief minister also hit out at vested interests making efforts to create a political wedge between Jammu and Srinagar, saying “they have failed and they will continue to fail”, and highlighted the restoration of the traditional biannual shift of the capital known as ‘Darbar Move’ as a vital bridge in narrowing the emotional divide between the two regions.
Speaking with PTI, Abdullah argued that the logic behind treating a territory with 90 elected legislators on par with smaller regions like Puducherry, which has only 30, remains incomprehensible, and reiterated his earlier stand that a dual power system where two power structures exist is a "recipe for disaster”.
“Can you not see the difference between a tiny one with 30 MLAs and one with 90 MLAs? And you still believe that this current system is beneficial to Jammu and Kashmir after everything that happened last year?” the chief minister asked while referring to the Pahalgham tragedy, pointing out that keeping elected representatives out of the law and order situation was doing no good.
He specifically noted that the size and scale of Jammu and Kashmir demand a governance model where the elected representatives are fully responsible for administration.
“I continue to maintain that view. I continue to believe that a system of Union territory with an assembly is by far the worst form of government that you can come up with,” Abdullah told PTI here recently.
The chief minister highlighted that several key institutions, including universities, the Sher-e-Kashmir Institute of Medical Sciences, and the Power Development Corporation, should have automatically come under the domain of the elected government.
“I am not even arguing on the central services, law and order, and police. As a Union territory, those are automatically within the domain of the unelected government. But these were institutions that were previously the responsibility of the elected government. And they should be,” Abdullah said.
Despite these friction points, Abdullah expressed optimism, stating that his government and the Government of India are close to reaching an agreement on the rules of business and that a formal proposal for the appointment of a new advocate general has finally been dispatched to the appropriate authorities.
“Again, as I said, we have made significant progress on these issues,” he said.
On the long-standing issue of summary dismissals of government employees without judicial inquiry, Abdullah described the process as arbitrary, opaque and unlikely to withstand judicial scrutiny.
This practice did not originate with the current lieutenant governor's administration but was initiated during the previous BJP-PDP coalition government, he said.
“Look, everyone has the right to prove their innocence. For some reason, these employees were not given that opportunity. And I have no doubt that going ahead, many of these people will return to government service on the back of relief from the court.
“We will not be able to defend the dismissal of these employees in the courts. It will happen, you mark my words, because the process is arbitrary. The process is opaque. There is no clarity and transparency in the process. Ultimately, we will not be able to bear up to judicial scrutiny," he said.
Referring to the promises made by his party, the National Conference, Abdullah detailed the operationalisation of his poll promises, including 200 units of free electricity and six free cooking gas cylinders for the poorest households, underlining that power subsidy is being provided to the poorest of the poor.
He argued that anyone above the poverty line should pay market rates for electricity to ensure that state resources are prioritised for the most vulnerable.
“Rich people shouldn't even be getting subsidised electricity. If I could, though obviously I can't do it in a single stroke, I would like to remove subsidised electricity from all these rich people.
“Anybody above BPL (Below Poverty Line) should not be paying subsidised rates for electricity. They should pay the market rate,” he said.
Beyond direct welfare, Abdullah highlighted the restoration of the ‘Darbar Move’ and the introduction of free education and bus travel for women as key milestones in his 20-month-old administration.
Speaking on the composite culture of J-K, Abdullah said the traditional biannual shift of the capital has allowed a new generation of employees from Jammu, who had never worked in the Valley before, to bond with their Kashmiri counterparts.
“The distance between Jammu and Kashmir has reduced to a great extent,” Abdullah said, adding that the two regions historically come together during times of adversity, whether after natural disasters or security crises.
Replying to a query on Kashmiri Pandits who migrated to various camps in Jammu, Abdullah said the question needs to be asked of the BJP as to why they are still in camps.
“Please ask the BJP how many more elections do they want to exploit their (Kashmiri Pandits’) votes before actually doing something to bring them back,” Abdullah said.
Terming the migration “deeply unfortunate”, Abdullah said, “We want those who left in the late 80s, early 90s, to come back. I have always maintained that they left because their sense of security was snatched away. They will come back only when that sense of security is restored. And we have not been able to do that so far.”
Crediting former prime minister Manmohan Singh for building the Jagti township in Jammu for migrants and creating a job quota for them, Abdullah said that nothing more has been done for the community since then.
To a question on dynastic politics following the recent defeat of M K Stalin in Tamil Nadu, Abdullah dismissed the idea that the defeat of established leaders is a verdict on their lineage, and argued that belonging to a political family only "opens a door" but does not guarantee a seat at the table.
“What keeps it open is your own performance,” Abdullah said, pointing out that even non-dynastic leaders like Mamata Banerjee faced electoral setbacks.
He also dismissed rumours of an imminent Cabinet reshuffle in J-K as “absolute lies”.
