Exercise Snacks  - Exercise snacking is the practice of accumulating short bursts of physical activity—typically lasting 1 to 5 minutes—throughout your daily routine.  I have included Balance, Posture, Strength, Mobility and Power Snacks.  I am hoping to put a video together to demonstrate.


Balance Snacks

  1. Single leg balance (add passing an object)
  2. Marching in place (progress to step back march)
  3. Heel/toe stand (turn head-right, left, up, down, close eyes)
  4. Clock reach (progress to SL arcs)
  5. Heel toe walking (do by a wall or counter- progress to backward)
  6. Lateral step overs (progress to knee drive)
  7. Single leg deadlift to chair

Postural Snacks

  1. Chin tucks
  2. Scapular retraction
  3. Wall angels
  4. Doorway stretch
  5. I,W,T with band or on floor/ball

Mobility Snacks

  1. Head turns (right, left, ear to shoulder, up, down)
  2. Shoulder rolls
  3. Overhead extensions and reach
  4. Torso twists with extensions
  5. Cat cow
  6. Hip cars
  7. Heel toe raises

Strength Snacks

  1. Sit to stands
  2. Push up against wall
  3. Lateral leg raises
  4. Lunges
  5. Dumbbell overhead presses
  6. Dumbbell bent over rows/Banded rows


Research shows that muscular power declines earlier and faster than

muscular strength. After about age 50, we lose power at nearly twice the rate

of strength because:

● Fast-Twitch (Type II) muscle fibers shrink: These fibers are responsible

for quick, reactive movements, and without stimulation, they atrophy

faster than slow-twitch fibers.

● The nervous system slows: Aging reduces the speed at which the brain

sends “move now” signals to the muscles.

● Coordination and reaction time decline: Even if muscles remain strong,

slower nerve-muscle communication makes quick responses harder.

The result? Daily activities that require sudden, forceful movement like

catching yourself from a trip, getting up from the floor, climbing stairs with

momentum all become harder and more dangerous.

Power Snacks

  1. Heel drops (progress to jumping in place)
  2. Jump rope (You don’t actually have to use a rope)
  3. Throwing a ball/slamming a ball or sandbag
  4. Fast movements