Does the idea of “getting in shape” sound overwhelming, like just too many things to take on all at once?
Lots of folks picture hours at the gym, pumping heavy iron, never eating yummy food, and basically giving up everything that makes life worth living.
Who wants that?
But it doesn’t take a huge leap. Strength training — one of the most important things you can do for healthy aging — can start with a snack.
A resistance snack.
“Even the smallest steps can make a difference,” says Dr. Alan Rozanski, a New York City cardiologist who promotes strength training to patients, even those who don’t exercise at all. “Something is always better than nothing. And once people start, they almost always want to keep going.”
He defines “snacks” as short bouts of strength activity built into daily life, like:
- Doing wall pushups in your kitchen
- Performing chair squats when you stand up from the couch
- Standing on one foot while brushing your teeth
- Trying calf raises at the counter while the coffee brews
“These little actions are a gateway,” Rozanski says. “If someone can succeed with one or two small things a day, it builds momentum. That success makes people more motivated to do a third or fourth, and eventually full workouts.”
The “snack” idea has been used before to encourage more movement during your day. You can park far away from a store, for instance, so you get more steps in. Take the stairs when you can. Things like that.
Why Strength Matters as We Age
Humans naturally lose muscle and bone strength over time, which makes everyday tasks like climbing stairs or carrying groceries harder if we don’t practice resistance training, like weightlifting. Some patients worry to Rozanski about their heart, when the real issue is lost strength.
“Resistance training is a master tool for aging successfully,” he explains. “It protects muscle, improves balance, lowers inflammation, and supports independence.”
And the benefits are immediate. “Within a short period of time, you’ll have more energy, more confidence, greater self-esteem, and a better mood,” Rozanski adds.
Take the First Step
If you’ve been putting off strength training because it feels overwhelming, start small. Pick one resistance snack you can tie to a daily routine — like brushing your teeth or brewing coffee. Over time, those little steps will add up to big improvements.
And when you’re ready for more, we’re here to guide you safely and effectively. Our programs are designed to meet you where you are and help you build the strength and vitality you need for the life you want.
Contact us today to learn how easy it is to get started.
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.