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10 Best Resistance Bands for Enhancing Strength, Flexibility and Muscle Tone



10 Best Resistance Bands for Enhancing Strength, Flexibility and Muscle Tone
Resistance bands have revolutionised the world of fitness, offering a versatile and effective way to enhance strength, flexibility, and overall fitness levels. These bands, made from high-quality materials like natural latex or fabric, provide varying levels of resistance that can be easily adjusted to match different fitness goals and individual strength levels. From beginners aiming to build foundational strength to seasoned athletes looking to intensify their workouts, resistance bands cater to all.

They can be used for a wide range of exercises targeting various muscle groups, including arms, legs, shoulders, and core. By providing consistent resistance throughout each movement, resistance bands help improve muscle endurance, coordination, and stability. Read on to embrace the power of the best resistance bands that help elevate your fitness routine and achieve your fitness goals effectively.

List of the best resistance bands

Don’t forget to read more such articles on Exercise Fitness equipments under the Health and Fitness section of the Top Trending Products page. Meanwhile, checkout this list of the best resistance bands available online:

1. Boldfit Heavy Resistance Band

The Boldfit Heavy Resistance Band is a top choice for enhancing your fitness routine, providing a resistance level of 3-7kg. Weighing just 170 grams, this band is made from 100% latex, ensuring durability and flexibility. Available in five resistance strength levels, from X-light to X-heavy, Boldfit resistance bands are suitable for all fitness levels, from beginners to professionals. These exercise bands can take your workouts to the next level, mimicking the effects of weights for exercises targeting pull-ups, shoulders, chest, legs, and more. Ideal for both home and gym use, they can be used by men, women, boys, and girls alike, making them one of the best resistance bands available online.


Notable Features:

  • Material: Natural Rubber
  • Colour: Yellow
  • Size: 3-7 Kg
  • Comes in 5 different resistance levels
  • Non-toxic

Click here to buy Boldfit Heavy Resistance Band

2. QUXIS Resistance Exercise Bands

The QUXIS Resistance Exercise Bands offer a versatile workout solution with five colour-coded levels of resistance: Black (50 lbs.), Blue (40 lbs.), Red (30 lbs.), Green (20 lbs.), and Yellow (10 lbs.). Made from 100% natural latex, the resistance band set boasts strong wear resistance, perfect elasticity, and durable metal hooks. The set includes a door anchor, 2 ankle straps, 2 cushioned handles, and a user manual, allowing for comprehensive workouts targeting arms, shoulders, chest, glutes, and legs. With anti-slip, sweat-wicking handles and sturdy stainless steel buckles, these workout bands ensure safe and effective training.

Notable Features:

  • Material: Natural Rubber
  • Colour: Multicolour
  • Bands with door handles
  • 5 levels of resistance
  • Waterproof carry bag

Click here to buy QUXIS Resistance Exercise Bands

3. Slovic Resistance Bands for Workout

The Slovic Resistance Bands for workout offer an exceptional fitness solution with a 1-year warranty. They are crafted from durable latex and are available in five levels of resistance: X-light, Light, Medium, Heavy, and X-heavy. The set includes an e-book with over 30 exercises targeting all major muscle groups, making it easy to enhance your workouts. Ideal for home gyms, the fitness bands can be used for a variety of exercises, including pull-ups, shoulder presses, chest workouts, and leg raises. They are also perfect for hip and glute activation, stretching, and toning the shoulders, legs, chest, and biceps. These multipurpose bands support physical therapy, recovery, and mobility enhancement, making them one of the best resistance bands on the market.

Notable Features:

  • Material: Natural Rubber
  • Colour: Red, Black, Purple
  • 1 year warranty
  • Offering 5 levels of resistance
  • Exercise manual provided

Click here to buy Slovic Resistance Bands for Workout

4. Strauss Natural Latex Resistance Loop Bands

Strauss Natural Latex Resistance Loop Bands are premium quality stretch bands made from 100% natural latex, ensuring both durability and flexibility. With five customizable resistance levels, these resistance bands cater to all fitness levels, from beginners to seasoned workout enthusiasts. They offer versatile and effective workout options, allowing you to target muscle groups such as the arms, chest, abdomen, glutes, and legs. These bands are not only great for strength training but also for physical therapy, recovery, and increasing mobility. Lightweight and portable, they are ideal for use at home, in the gym, or while travelling. Tear-resistant and anti-slip, they are among the good resistance bands that ensure a reliable workout experience.

Notable Features:

  • Material: Natural Rubber
  • Colour: Multicolour
  • Customizable resistance levels
  • Tear resistant and anti-slip

Click here to buy Strauss Natural Latex Resistance Loop Bands

5. Boldfit Fabric Resistance Band

Achieve your fitness goals with Boldfit Fabric Resistance Bands, perfect for legs and butt workouts. This 3-in-1 exercise set includes light, medium, and heavy resistance bands, providing the resistance and flexibility needed. Made from soft cotton material with built-in latex grips, these Boldfit resistance bands are perfect for multiple exercises such as Pilates, squats, donkey kicks, glute bridges, hip extensions, lunges, and more. Portable and convenient, they allow you to maintain your workout routine anywhere. Designed for superior quality and comfort, these non-slip workout bands are made from high-quality fabric and elastic, ensuring they won’t break during intense workouts.

Notable Features:

  • Material: Cotton with built-in latex grips
  • Colour: Pink, Green, Purple
  • Anti-slip
  • Lightweight and foldable

Click here to buy Boldfit Fabric Resistance Band

6. Amazon Basics Resistance And Pull Up Band

The Amazon Basics Resistance and Pull-Up Band is a versatile workout tool designed to support a variety of popular exercise routines at home or in the gym. Whether you are looking to assist your chin-ups and pull-ups, perform bicep curls, callisthenics, or stretching exercises, this power band is up to the task. Made from thick, durable rubber, it ensures reliable long-lasting performance. With a weight resistance range of 18.2 to 36.3 kg and compact portability, it’s a perfect addition to any fitness regimen. Ideal for those seeking good resistance bands, this 1.25” wide band, in a vibrant purple, is designed to elevate your workouts and deliver consistent results.


Notable Features:

  • Material: Natural Rubber
  • Colour: Purple
  • Weight resistance of 18.2 to 36.3 kgs
  • 1.25 inches wide

Click here to buy Amazon Basics Resistance And Pull Up Band

7. Fashnex Resistance Bands Set

The Fashnex Resistance Band Set offers a stackable solution for your workout needs, allowing you to perform over 100 exercises. This set includes five different coloured resistance bands: Yellow (10 lbs, very light), Green (15 lbs, light), Red (20 lbs, medium), Blue (25 lbs, heavy), and Black (30 lbs, very heavy). These fitness bands can be used alone or combined for a maximum resistance of up to 100 lbs, making them ideal for beginner-level athletes. The set is portable and comes with a convenient carrying pouch. The package includes two ankle straps, a door anchor, two foam handles, and a workout guide, providing everything you need for a comprehensive fitness routine.

Notable Features:

  • Material: Natural Rubber
  • Colour: Multicolour
  • 5 different coloured resistant bands
  • Foam handles
  • Adjustable ankle straps and door anchor

Click here to buy Fashnex Resistance Bands Set

8. Boldfit Resistance Band Set

The Boldfit Resistance Band Set offers a comprehensive solution for home workouts, featuring 100% natural latex tubes with five stackable resistance levels: Purple (50 lbs), Blue (40 lbs), Black (30 lbs), Red (20 lbs), and Yellow (10 lbs). These versatile stretch bands can be used individually or combined to achieve resistance levels from 10 lbs to 150 lbs, catering to users of all fitness levels. Ideal for full-body exercises including chest, shoulders, abdominals, legs, and biceps, they are perfect for stretching and toning as well. The set includes handles, a door anchor, ankle straps, and a convenient carrying bag, making it a complete home gym solution.

Notable Features:

  • Material: Natural Rubber
  • Colour: Multicolour
  • Stackable up to 150 lbs
  • Comes with a pair of handles, door anchor and ankle straps
  • Carry bag included

Click here to buy Boldfit Resistance Band Set

9. WSAKOUE Resistance Bands Set

WSAKOUE Resistance Bands Set includes 5 levels of fitness bands in black, green, red, yellow and blue colours, each providing different resistance levels to suit various exercises. The set also features 4 resistance loops, handles, a door anchor, ankle straps, and a convenient carry bag, making it easy to transport and use anywhere. Adjustable, lightweight, and portable, these power bands are ideal for weightlifting, exercise, and fitness routines. Made from natural rubber, the set is known for its durability and effectiveness in achieving comprehensive workout goals.

Notable Features:

  • Material: Natural Rubber
  • Colour: Black, Green, Red, Blue, Yellow
  • 4 resistance loops
  • Comes with door anchor, ankle straps and carry bag

Click here to buy WSAKOUE Resistance Bands Set

10. BULMARC’s Resistance Band

BULMARC’s Resistance Band offers a robust fitness solution with its heavy band, designed for challenging upper body workouts like bicep curls, chest presses, and dynamic powerlifting. At 32mm wide and 208 cm long, this band provides medium resistance for lower body exercises as well. Made from the strongest Thai latex, these bands are durable and versatile, suitable for muscle building, weight loss, and agility training. They can be anchored to poles or bars for various pulling and pushing exercises.. Each purchase includes access to an exercise guide with over 65 workouts tailored to different fitness goals, ensuring users can maximise their workout potential.

Notable Features:

  • Material: Natural Rubber
  • Colour: Lime Green
  • 21-37 kg
  • 4.5 cm thickness
  • Snap resistant

Click here to buy BULMARC’s Resistance Band

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FAQs: Best Resistance Bands

Q1. Which are some of the best resistance bands available online?

Ans. The following are some of the best resistance bands available online in India:

  • Boldfit Heavy Resistance Band
  • QUXIS Resistance Exercise Bands
  • Slovic Resistance Bands for Workout
  • Strauss Natural Latex Resistance Loop Bands

Read this article to know more about these workout bands.

Q2. Are resistance bands suitable for beginners?

Ans. Yes, resistance bands are excellent for beginners because they offer adjustable resistance levels and can be used for a wide range of exercises. Beginners can start with lighter resistance bands and gradually increase intensity.

Q3. Can resistance bands help with rehabilitation?

Ans. Yes, resistance bands are commonly used in physical therapy and rehabilitation programs. They provide gentle resistance for strengthening muscles without placing excessive stress on joints.

Q4. Can resistance bands be used for stretching?

Ans. Yes, resistance bands are great for stretching exercises. They can help improve flexibility and range of motion, making them a valuable tool for warm-ups, cool-downs, and stretching routines.

Disclaimer : The above content is non-editorial and produced by a third party advertiser. Times Internet Limited/ Economic Times does not guarantee, vouch for or endorse any of the content or its genuineness. The product prices mentioned in the article are subject to change including depending upon offers given by Amazon.

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Pregnancy to postpartum fitness: Here’s how to return to exercise after childbirth



Pregnancy to postpartum fitness: Here’s how to return to exercise after childbirth

Giving birth to a new life is considered to be one of the most cherished event for a woman but how can we forget that pregnancy and childbirth brings so many changes in a woman’s body from these three aspects – anatomical, physiological and emotional. These three parameters are the pillars for every individual’s wellbeing.

Pregnancy to postpartum fitness: Here’s how to return to exercise after childbirth (File Photo)

In an interview with HT Lifestyle, Priya Singh, Women’s Health Physiotherapist and Lactation Consultant at Cloudnine Group of Hospitals in Vashi and Navi Mumbai, highlighted that the documented changes that occur during the course of pregnancy are:

  • Changes in the hormonal secretions
  • Overall increase in body fluid
  • Laxity of joints and ligaments due to relaxin hormone
  • Changes in the curvature of the lumbar spine
  • Stretching of the abdominal muscles to accommodate the growing fetus.
  • Changes in the skin
  • The most important: weight gain

According to Priya Singh, there are many other changes that a woman’s body may go through but the above changes mentioned are the most common ones and visible ones.

Why are we discussing changes during pregnancy while we discuss ‘return to exercise after childbirth’?

Priya Singh explained, “That is for you to understand that the changes that have occurred during child birth would certainly require some time to return back to normal, as how it was! You can make your bounce back process a little easier by staying active during pregnancy as exercising would help you maintain your fitness level, the muscle strength, stamina and flexibility which in return helps you to combat the expected pregnancy discomforts and that allows you to start your post-partum fitness journey soon after you give birth.”

She elaborated, “The most common concerns that every women has after child birth are “why this belly still looks bigger after the baby is born, what can be done to have this belly go in, how much time will it take, what all activities can I do”, will wearing a belt help?. The uterus is made up of smooth muscles and it grows in size with progressing weeks of pregnancy and so the abdominal muscles also stretch to accommodate the growing fetus. After childbirth the uterus is still big in size. Which shrinks and reduces naturally on its own with time. This process is referred as Involution.”


Now let us discuss something that also causes the abdominal muscles to bulge is Diastasis recti; the separation of the rectus abdominal muscle that is more than more than 2 cm would require your attention. There are 4 types of Diastasis recti and that are:

  1. Open Diastasis
  2. Open below Naval
  3. Open Above Naval
  4. Completely Open

As per Priya Singh, 2-3 weeks after childbirth it is recommended to get checked from a physiotherapist so that they can prescribe exercises as per the assessment and type of Diastasis recti present.

What the role of abdominal belt to play here? Let’s discuss.

The criteria for wearing a belt are–

  1. Always consult your healthcare provider before using one for yourself.
  2. If you have a loose, saggy abdominal muscle and basic daily activities are affected without support.
  3. Less strength in core muscles
  4. Twin pregnancy
  5. If you are a Multiparous women.

Priya Singh suggested, “One may require to use a belt initially for about 6-12 weeks which is enough. An abdominal belt offers you a good posture and support but avoid prolonged usage as it will lead to muscle wasting, work on the muscle consistently with core exercises as per one’s existing muscle strength. A physiotherapist can help you with wearing the belt correctly and guide you with the right core exercises to begin with.”

The fitness expert advised, “The exercises that can be started soon after giving birth are abdominal muscles contraction or activation, Deep breathing exercises along with the core activation & other muscle activation exercises can be considered.”

She added a few suggestions that mothers may follow to avoid any injury, discomfort while they are returning to exercise after giving birth –

  • Take it slow, allow your body to heal for about 4-6 weeks.
  • One can start basic mobility and muscle activation exercises soon after childbirth as it allows the joints and muscles to retain its basic function.
  • Intensity of the exercises can be increased and mild to moderate intensity exercises for upper body, back and abdomen can be started after 6 weeks.
  • Moderate strength training can be started to strengthen upper and lower body with weights of up to 3-3.5 kg for beginners along with core activation exercises. Avoid lifting heavy weights during daily chores or as a part of exercise, weight training is an important part of the exercise routine but the weights must be increased in gradual manner to avoid any injury.
  • Mild to moderate Cardio exercises like walking and brisk walking can be started after 6 weeks. Avoid HITT (high intensity interval training).

Priya Singh concluded, “I would recommend mothers to take professional advice on which exercise to begin with. Evaluation of muscles strength plays a vital role in forming an exercise program of an individual. The result of not having a good core strength is having multiple discomforts out of which the most common is backache. A Physiotherapist can help you with having a safe exercise routine post childbirth by keeping all the exercise guidelines in mind. The aim of your exercise program shall focus on building a strong system instead of weight loss. Weight loss is the byproduct of life style that we have, eating habits, consistency and patience.”

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Prime Day Deals Under $25 Still Available: 82 Sales on Tech, Health, Games and More You Can Get Today



Prime Day Deals Under $25 Still Available: 82 Sales on Tech, Health, Games and More You Can Get Today
$20 at Amazon

Treatlife smart outdoor plug: $20

Save $18 including coupon

$12 at Amazon

BIC 144-count Round Stic Xtra Life Ballpoint Pens: $12

Save $8

$24 at Amazon
Star Wars Legion Imperial Shoretroopers unit expansion box on a pink-purple gradient background Star Wars Legion Imperial Shoretroopers unit expansion box on a pink-purple gradient background

Star Wars Legion miniatures game Shoretroopers unit expansion: 24

Save $11

$15 at Amazon
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Franklin Pickleball paddle & ball set: $15

Save $15


$22 at Amazon
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Ayeboovi Toss and Catch outdoor kids’ ball game: $22

Save $8

$10 at Amazon
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Produce purple whitening toothpaste color corrector: $10

Save $10

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Zooey Liao/CNET

It’s true that Prime Day has come and gone, but we can’t help ourselves: We’re still finding dozens of amazing offers under the $25 mark. From luscious lip balms to our favorite games to tech accessories, there’s still plenty on offer. Just remember to act fast. These deals are now disappearing in droves, so if you see something you like, get it while you can.

We’ll continue to update this list until a couple of days post-Prime Day so keep checking back here for the latest deals. If you’re looking for even more savings, check out our full list of Prime Day deals still available for the latest information. Happy shopping! 

Watch this: Amazon Prime Day 2024: Shopping Tips and Special Deals

Amazon Prime deals under $25 on tech

Outdoor smart lighting can cost significantly more than its nonsmart counterparts. A more cost-effective way to make your outdoor lights smart is by adding a smart plug to the system. The plug can be turned on and off via Alexa or Google and can even be used as a dimmer to set the right mood in your backyard.



Save $18 including coupon

Upgrade your charging setup with this three-in-one wireless charging station currently at a 20% discount for all the colors other than black. It’s perfect for charging your iPhone, Apple Watch, AirPods and other Qi-enabled devices simultaneously. 



If you want the ease of flipping through streaming options, you’ll love the Amazon Fire TV stick. This kit allows you to control your streaming with this remote and watch over 300,000 movies from Amazon-supported apps. It’s currently discounted by 45%, which brings the price down to $22 but if you use the on-page offer code FTV24 to get $20 off and pay just $20 for this device. 



Grab the Otium Bluetooth Headphones for just $17, marked down from $20. These waterproof, sweatproof, noise-canceling earbuds are perfect for workouts, runs, or any active lifestyle, providing you with the audio you need while being comfortable. Take advantage of this steal before it’s gone.


Prime Day deals under $25 on everyday essentials

Get stocked for every time you might need to find a spare pen with this sale of 144-count pack of ballpoint ink pens. They come in black with a medium 1.0mm point for writing in ease and comfort. Get yours for 40% off now.



Enhance your sleep quality with the Waoaw sleep mask, which is now available at a great deal. This ultra-soft, light-blocking blindfold is designed to provide maximum comfort and ensure complete darkness, helping you achieve a restful night’s sleep anywhere. Don’t miss out on this opportunity to upgrade your sleep routine with this highly-rated mask.


Prime Day deals under $25 on home and garden

No matter whether you’re going to get your coffee or to the gym, having a rambler can be a great way to help save the planet and carry your beverage of choice with you on your journey. It’s got double-wall vacuum insulation to make sure that your beverage stays warm or cold without being too hot to the touch. It’s got a durable coat of color (grab your favorite of their selection of colors) and so it will last through heavy duty uses from going out on rugged treks or through your dishwasher.



This rice cooker has one-touch operation and simultaneous steaming capabilities in a compact 6-cup capacity.


Prime Day deals under $25 on games and toys


Buying this expansion pack will give you seven unpainted Imperial Shoretroopers — including a DF-90 mortar — you can add to your Star Wars Legion tabletop games. If you don’t have the main board game, it can also be a great set of miniatures to gift a Star Wars fan or collect if you’re a fan yourself. Hurry, though; stock is running out.


Prime Day deals under $25 on health and fitness

Get in on the pickleball craze with this starter set of two pickleball rackets and two pickleballs. These durable paddles are great for beginners to try things out without committing a lot of money. But don’t let the beginner part fool you. These paddles are approved for competitive and tournament play if you do find yourself enjoying it.



Are you looking for something quick to grab for two of your kids to do at the park or the beach this summer? These nostalgic outdoor paddles with Velcro on them are a great blast from the past — ’90s era parents can bond with their kids in merriment. This kit contains two balls and paddles for your kids to play catch in the yard or even in the pool.


Easton is a popular brand for baseball players, and the Easton baseball batting helmet is what to buy if you need something to give you reliable protection while playing. It has a high-impact-resistant shell and a comfortable interior foam liner. You can get it during this sale in its three sizes — small, medium and large — all for less than $30, which is a great price for a helmet.



Prime Day deals under $25 on beauty

Brighten your teeth with purple toothpaste for teeth whitening. The teeth color corrector is easily incorporated into your regular brushing routine to help work against shades of white on your teeth to remove stains. It has a gentle formula formulated to help folks with sensitive teeth and gums who want to brighten their smile.


When do Prime Day deals end?

Prime Day took place from July 16 to July 17. However, a lot of deals from the annual sale continue for a few days afterwards. Some have already expired, but some will continue throughout the weekend. We’d expect the bulk of them to be gone by Monday (July 22). We’ll continue updating this list to keep you current on what’s live and what’s not. 


How we choose the best Prime Day deals

Many of us here at CNET have covered shopping events for over five years, including Black Friday, Prime Day, Memorial Day and countless other sales. In that time, we’ve learned how to spot the best deals among a sea of thousands of superficial offers and scams, and we only surface the best offers from trusted retailers. We look for real discounts, quality reviews and remaining sale time when choosing the best deals to show you. 

  • Real discounts mean genuine savings. We check pricing history for products listed as on sale so we know when it’s a case of an inflated list price rather than an actual discount. 
  • Quality reviews and testing are super important for any product. A discount isn’t worthwhile if it results in a subpar product experience, no matter how much you saved. 
  • Remaining sale time is important, too. Some deals are only around for a short time or may be limited in supply. If that’s the case, we’ll let you know upfront so you don’t come back to the deal later only to be disappointed. 

Boost Everyday Savings with These Smart Amazon Shopping Tips

See all photos

How do I cancel my Prime membership now that the event is over?

If you are an Amazon Prime member and want to cancel now that you’ve gotten your goodies, it’s a relatively simple process that you can do via your phone or your desktop. While the processes are similar wherever you choose to cancel, they differ depending on where you initiate the cancellation. A note: when you cancel your Amazon Prime membership, all associated subscriptions will not renew when they expire. For a more in-depth explanation, you can check out our cancellation explainer.

To cancel your Amazon Prime on your computer:

  1. Login to your Prime account.
  2. Hover your cursor over to the section that says “Accounts & Lists”. It will be on the top right-hand corner of the screen near the shopping cart and returns.
  3. Once in the “Accounts & Lists”, look in the list of items under “Your Account.” Scroll down to where it says “Prime membership” and click it. It will pull out another menu to choose from.Click the link under “Manage Membership” called “Update, cancel, and more.”.
  4. Under “End Membership” there will be a button to “End membership”. Click that to end your membership. Confirm selection afterwards.

To cancel your Amazon Prime on a mobile device:

  1. Select the Amazon Prime icon on your phone.
  2. Select the icon that looks like a person. On an iOs device it will be found at the bottom. Select the “Your Account” button once there.
  3. Scroll down to where it says Account Settings” and click the arrow next to where it says “Manage Prime Membership”. You will have another page open.
  4. Click “Manage membership” from this page to open another menu of options. Click the arrow next to “Manage memberships” again to see more options about updating, canceling and more. It will open another screen again.
  5. Click the button below “End Membership” to cancel your membership. Confirm your selection.

What if I didn’t buy anything? 

Paid members who haven’t used their benefits may be eligible for a full refund of their membership. If you meet those eligibility requirements, you may see a refund processed within 3-5 business days. 

How do Prime Day deals compare with Black Friday and Cyber Monday deals?

Prime Day and Black Friday / Cyber Monday have many similarities. Anecdotally, Black Friday tends to have better deals on large ticket items such as TVs, home appliances, and laptops, whereas Prime Day tends to focus on more everyday essentials and items under $50.

If you are looking for a good bargain on stuff you are likely to need all year round, buy them on Prime Day. If you are looking for that “once-a-year” bargain, Black Friday is probably your best bet.

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Exercise Snacking Benefits: What is exercise snacking? Why might it be the right way to fitness for many? | – Times of India



Exercise Snacking Benefits: What is exercise snacking? Why might it be the right way to fitness for many? | – Times of India
Imagine a day filled with small moments of movement—each one contributing to your overall fitness and well-being. This is the essence of exercise snacking, a concept that challenges traditional views of exercise by emphasizing short bursts of physical activity throughout the day rather than lengthy, dedicated workout sessions.

What is exactly exercise snacking?

Exercise snacking involves integrating brief, intense bouts of exercise into your daily routine.These can be as simple as a quick set of squats before breakfast, a brisk walk during your lunch break, or a few minutes of dancing in the evening. The idea is to accumulate short bursts of activity that elevate your heart rate and engage your muscles, without the need for extended gym sessions.

It is a better detour from traditional exercise for many reasons

One of the primary appeals of exercise snacking is its flexibility. Unlike traditional workouts that require blocks of time set aside for the gym or exercise classes, exercise snacking fits seamlessly into a busy schedule. Whether you’re a parent juggling household responsibilities, a professional with a demanding job, or someone who travels frequently, exercise snacking offers a practical way to prioritize fitness without disrupting your daily routine.


Do you spend your day sitting for longer hours?

Exercise snacking workout concept aligns with current research highlighting the benefits of breaking up sedentary behavior throughout the day. Prolonged sitting has been linked to various health risks, including obesity, cardiovascular disease, and metabolic disorders. By incorporating short bursts of activity, exercise snacking helps counteract the negative effects of prolonged sitting by promoting blood flow, improving circulation, and boosting metabolism.

Beyond physical health benefits, exercise snacking can also positively impact mental well-being. Each mini-session of exercise releases endorphins—natural mood elevators—that can reduce stress, improve cognitive function, and enhance overall mental clarity. This can be especially beneficial during busy or stressful periods, offering a quick and effective way to refresh both body and mind.

It is highly inclusive and suitable for all age groups

The accessibility of exercise snacking makes it inclusive and suitable for individuals of all fitness levels. Whether you’re new to exercise or an experienced athlete, you can tailor exercise snacking to your own abilities and preferences. It allows you to start small and gradually increase intensity and duration as your fitness improves, creating a sustainable approach to long-term health and fitness goals.


Another compelling aspect of exercise snacking is its versatility in terms of the types of activities you can incorporate. From bodyweight exercises like push-ups and lunges to aerobic activities such as jumping jacks or stair climbing, the options are endless. This variety not only keeps your workouts interesting but also targets different muscle groups and promotes overall functional fitness.

The only rule is to have small bouts of any form of exercise

For those who struggle with motivation or find traditional exercise routines daunting, exercise snacking offers a refreshing alternative. By breaking down physical activity into manageable chunks, it removes barriers to getting started and fosters a positive relationship with exercise. Rather than viewing fitness as a daunting task, exercise snacking encourages a mindset of consistency and enjoyment in staying active throughout the day.
From a physiological standpoint, the benefits of exercise snacking extend beyond immediate calorie burning. Studies suggest that breaking up sedentary time with brief bouts of exercise can improve insulin sensitivity, reduce inflammation, and enhance cardiovascular health markers. These metabolic improvements contribute to long-term health benefits and may lower the risk of chronic diseases such as type 2 diabetes and heart disease.

As with any fitness regimen, consistency is key to reaping the benefits of exercise snacking. By making it a habit to incorporate short bursts of activity into your daily routine, you can gradually build strength, endurance, and resilience. Over time, you may find yourself naturally seeking out opportunities to move more throughout the day, whether it’s opting for the stairs instead of the elevator or stretching during a work break.

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