Let’s face it: as we glide into our fabulous 50s and beyond, the phrase “resistance training” might conjure images of sweaty twenty-somethings grunting in a gym. And frankly, who has the time, the budget, or the sheer tolerance for that scene?
But here’s the unvarnished scientific truth: lifting weights (or using your own body as a weight) is one of the most crucial things you can do to age powerfully. It’s the secret sauce for:
- Stronger Bones: Essential, especially for women, to reduce the risk of fractures.
- Disease Defense: Helps manage or reduce the risk of diabetes and other chronic conditions.
- Lasting Independence: Keeps you agile so you can open stubborn jars and not fear standing up from a comfy armchair.
- Better Zzzzs & Mood: Can even improve sleep quality and mental health.
The good news? You don’t have to become a “gym person” to reap these rewards.
What’s On the Menu? Introducing “Exercise Snacking”
If you’re already rolling your eyes at the thought of a 60-minute workout, then exercise snacking is for you. Think of it as the ultimate anti-diet approach to fitness: instead of one big, overwhelming meal, you take multiple small, satisfying bites throughout the day.
Exercise snacking means doing very short bursts of movement (as little as 20 seconds!) multiple times a day. You can take hours of rest between “snacks”—no need to chain yourself to a routine.
Your Simple Starter Snack Menu:
These bodyweight moves require no equipment (and it’s perfectly fine to hold onto a chair or wall for balance—you’re working on balance, too!):
- Chair Sit-to-Stand (Squats): Every time you stand up from a chair, do a few extra slow ones before walking away.
- Calf Raises: Sneak in a set while you’re waiting for the kettle to boil or brushing your teeth.
- Box Step-Ups: Use the bottom step of your staircase or a sturdy small stool.
- Lunges: Do these during a commercial break.
Pairing Your Snacks: A Habit-Building Recipe
The trick to making exercise snacking stick is pairing it with things you already do, turning everyday downtime into strength-building time.
| The Routine Activity | Your Exercise Snack |
| Watching TV Ads | Do a set of lunges or seated bicep curls (with light weights or water bottles). |
| Waiting for Coffee/Tea | Pop in a few half-squats while waiting for the kettle to boil. |
| Getting Ready for a Meal | Before you sit down, perform a few elevated push-ups (hands supported on a sturdy counter or bench). |
The Evidence: Small Bites, Big Results
If you think a few seconds of exercise can’t possibly make a difference, a study with older adults proved otherwise. Participants who did short, nine-minute sessions twice a day for four weeks showed a 31% improvement in their ability to simply stand up from a chair. Their muscle size and leg power went up, too!
It’s simple math for a complex life: Brief, frequent sessions can break up those long stretches of sitting, which is critical for keeping blood sugar steady and reducing your risk of chronic diseases. Plus, if you start small and feel successful, you’re much more likely to keep going.
So, don’t worry about joining the gym or becoming a bodybuilder. Just think of yourself as a savvy snacker who’s investing tiny bursts of effort for a massive return on your independence and vitality.
Why not start with a few calf raises during your next teeth-brushing session?
Strength-Building Exercise Snacks
5-10 push-ups
30 seconds of crunches
5-10 squats
10 bicep curls*
Cardiovascular Exercise Snacks
25-50 jumping jacks
Walking quickly up and down a stairwell a few times
Sprinting back from taking out the trash
10-20 mountain climbers
Jumping rope for one minute
Source:
Want the health benefits of strength training but not keen on the gym? Try ‘exercise snacking’
