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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3 Indians arrested in Canada for shooting outside home
Ottawa (PTI): Three Indian nationals have been arrested by Canadian police on an anti-extortion patrol and charged after bullets were fired at a home.
Harjot Singh (21), Taranveer Singh (19) and Dayajeet Singh Billing (21) face one count each of discharging a firearm, and all have been remanded in custody until Thursday, the Surrey Police Service (SPS) said in a statement on Monday.
The suspects were arrested by patrol officers after an early morning report of shots fired and a small fire outside a home in Surrey's Crescent Beach neighbourhood, the LakelandToday reported.
On February 1, 2026, the SPS members were patrolling in Surrey’s Crescent Beach neighbourhood when reports came in of shots being fired and a small fire outside a residence near Crescent Road and 132 Street.
The three accused were arrested by SPS officers a short time later, the statement said.
SPS’s Major Crime Section took over the investigation, and the three men have now been charged with Criminal Code offences, it said.
All three have been charged with one count each of discharging a firearm into a place contrary to section 244.2(1)(a) of the Criminal Code.
The investigation is ongoing, and additional charges may be forthcoming. All three have been remanded in custody until February 5, 2026.
The SPS has confirmed they are all foreign nationals and has engaged the Canada Border Services Agency, it said.
One of the suspects suffered injuries, including two black eyes, the media report said.
Surrey police Staff Sgt. Lindsey Houghton said on Monday that the suspect had refused to comply with instructions to get out of the ride-share vehicle and started to "actively resist."
"As we were trained, he was taken to the ground and safely handcuffed," said Houghton.
A second suspect with a black eye was also injured in the arrest after refusing to comply, Houghton said.
The arresting officers were part of Project Assurance, an initiative that patrols neighbourhoods that have been targeted by extortion violence.
Houghton said the Canada Border Services Agency (CBSA) is also involved because the men are foreign nationals, and the trio may face additional charges.
It's not clear if the men are in the country on tourist visas, a study permit, or a work permit, but Houghton said CBSA has started its own investigation into the men's status.
Surrey has seen a number of shootings at homes and businesses over the last several months, but there's been an escalation since the new year.
