Background/Objectives: This systematic review aimed to evaluate the effectiveness and feasibility of “exercise snacks,” brief, intermittent bouts of physical activity designed to interrupt prolonged sedentary behavior. The review synthesized findings across metabolic, cardiovascular, cognitive, and functional health domains to identify consistent patterns of benefit and determine their practical applicability across populations. Methods: A total of 26 studies met inclusion criteria, encompassing diverse populations such as healthy adults, older adults, and individuals with obesity, type 2 diabetes, or PCOS. Following the PRISMA 2020 guidelines, comprehensive searches were conducted across PubMed, Scopus, Web of Science, and CINAHL databases for studies published between 2012 and 2025. Eligible studies included randomized controlled trials, crossover trials, and feasibility studies assessing health outcomes following exercise snack interventions in adults. Data were extracted using standardized protocols, and methodological quality was evaluated using the Cochrane Risk of Bias 2 tool and Newcastle-Ottawa Scale. Narrative synthesis was prioritized due to intervention heterogeneity. Results: Exercise snacks consistently improved postprandial glucose, insulin, and triglyceride responses, reduced blood pressure, preserved endothelial and cerebral blood flow, and enhanced cardiorespiratory fitness. Older adults demonstrated significant gains in lower-limb strength and mobility. Emerging evidence also indicated improvements in mood, fatigue, and cognitive performance. Feasibility trials confirmed high acceptability and adherence across settings and age groups. Conclusions: Exercise snacking represents a time-efficient, feasible, and evidence-based strategy to mitigate the health risks of sedentary behavior. By incorporating brief, frequent activity bouts into daily routines, individuals can achieve meaningful benefits in metabolic regulation, cardiovascular health, physical function, and cognitive well-being. Future research should refine optimal protocols and explore long-term sustainability across varied populations.

Objectives. This study aimed to assess the effectiveness of Zumba exercise in improving physiological parameters among male students enrolled in an aerobic exercise program in Gwalior, Madhya Pradesh, India. Materials and methods. A one-group pre-post-test design was used, involving fifteen male students aged betweennineteen and twenty-four years old. The participants engaged in Zumba sessions supervised by health professionals three times per week for eight weeks. A series of measurements, including VO₂max, agility, and muscle strength, was evaluated at pretest and posttest stages using various equipment and methods. Results. Statistical analysis using SPSS version 26 software included normality testing with the Shapiro-Wilk test and a significance level set at p ≥ 0.05. A paired sample t-test was performed to compare pretest and posttest measurements of VO₂max, agility, and muscle strength. The results are presented as Mean ± Standard Deviation (SD). The findings reveal significant improvements in all parameters assessed post-intervention. VO₂max increased from 26.5 ± 4.5 to 30.8 ± 4.2 mL/kg/min, agility improved from 15.8 ± 1.2 to 14.6 ± 1.3 seconds, limb muscle strength increased from 394.2 ± 66.4 to 411.1 ± 67.5 joules, and arm muscle strength increased from 123.5 ± 17.1 to 138.2 ± 13.9 joules (all p ≤ 0.001). These results demonstrate the effectiveness of Zumba exercise in enhancing physical fitness among male college students. Conclusions. The findings suggest that Zumba exercise is an effective non-pharmacological intervention for enhancing cardiovascular fitness, agility, and muscular strength among male students. Integrating Zumba exercise into regular physical activity routines may contribute to stimulating an active lifestyle and improving overall health outcomes.

Background: Falls are a leading cause of injury, disability, and loss of independence among community-dwelling older adults. Although exercise-based interventions are widely recommended for fall prevention, the comparative effectiveness of different exercise modalities remains insufficiently synthesized. Methods: This systematic review was conducted in accordance with PRISMA 2020 guidelines. Randomized and controlled trials were identified through searches of PubMed, Scopus, Web of Science, and CINAHL, including studies involving adults aged ≥60 years who participated in balance-based, strength-based, multimodal, Tai Ji Quan, Otago Exercise Program, or perturbation-based reactive balance training interventions. Methodological quality was assessed using the Cochrane Risk of Bias 2 (ROB-2) tool. Due to substantial clinical and methodological heterogeneity across interventions and outcome measures, a narrative synthesis was undertaken. Results: Twenty-seven trials met the inclusion criteria. Exercise interventions consistently reduced fall incidence across studies. Tai Ji Quan interventions were associated with approximately 31–58% reductions in falls, the Otago Exercise Program with 23–40% reductions, and multimodal strength–balance training with 20–45% reductions. Perturbation-based reactive balance training demonstrated particularly strong effects on laboratory-induced falls, with reductions ranging from 50–75%. Functional outcomes also improved across intervention types, including faster Timed Up and Go performance, increased gait speed, improvements of approximately 1.2–2.5 points in Short Physical Performance Battery scores, 15–35% gains in lower-limb strength, and enhanced reactive balance responses. Longer-duration interventions (12–24 months) generally demonstrated sustained reductions in fall risk. Conclusions: Evidence from randomized and controlled trials indicates that structured exercise interventions, particularly Tai Ji Quan, the Otago Exercise Program, multimodal strength–balance training, and perturbation-based reactive balance training, are effective in reducing falls and improving balance, mobility, and strength in community-dwelling older adults. These findings support the use of targeted, evidence-based exercise programs as central components of fall-prevention strategies in older populations.

Objectives. This study aimed to examine the peculiarities of strength effort assessment in girls aged 10, 11, and 12 years. Specifically, it sought to understand how these age groups evaluate effort at different percentages of their maximum strength (1/3, 1/2, and 2/3). Materials and methods. The study involved 75 girls divided into three age groups: 10 years (n = 20), 11 years (n = 25), and 12 years (n = 30). Participants’ maximum hand strength was measured using a dynamometer, and their ability to assess effort at 1/3, 1/2, and 2/3 of this maximum was recorded. Results. The error of effort assessment was calculated and analyzed using paired and independent samples t-tests. Statistical significance was set at α = 0.05. The analysis revealed no significant age-related differences in hand maximum strength or strength effort assessment among the different age groups. The most accurate assessment of effort occurred at 2/3 of maximum strength for all age groups. Significant differences were found in effort assessment between 1/3 and 1/2 of maximum strength, and between 1/3 and 2/3 of maximum strength, with improvements noted as the effort percentage increased. However, no significant differences were observed between effort levels at 1/2 and 2/3 of maximum strength. Conclusions. The study indicates that the ability to assess strength effort remains stable across the age range of 10 to 12 years, with the most precise assessment occurring at 2/3 of maximum strength. The findings suggest that while overall strength assessment abilities are consistent, targeted training may enhance precision at different effort levels. This contributes to the understanding of motor function development and highlights the need for interventions to improve effort assessment skills in young girls.

Objectives. This study aimed to investigate the effects of a structured six-week Surya Namaskar (Sun Salutation) regimen on back flexibility and lumbar flexion in female college students. Materials and methods. Thirty female college students from the Gwalior District participated in the study and were randomly assigned to either an experimental group (Surya Namaskar regimen) or a control group. Baseline measurements of age, height, weight, and initial flexibility were recorded. The experimental group engaged in a six-week Surya Namaskar program, while the control group maintained their regular activities. Back flexibility and lumbar flexion were assessed using standardized tests before and after the intervention period. Results. Statistical analysis revealed significant improvements in back flexibility and lumbar flexion in the experimental group following the six-week Surya Namaskar regimen. Specifically, the experimental group demonstrated a substantial increase in both back flexibility (mean change ± SD: 3.20 ± 0.95 cm) and lumbar flexion (mean change ± SD: 1.50 ± 0.75 cm), whereas the control group showed no significant changes in these parameters. Conclusion. The findings underscore the effectiveness of Surya Namaskar in enhancing musculoskeletal flexibility among female college students. Integrating Surya Namaskar into educational programs could potentially benefit physical health by improving back flexibility and lumbar flexion, thus supporting overall musculoskeletal health and reducing the risk of injuries. Further research could examine the long-term effects and mechanisms underlying these improvements across diverse populations.

Objectives. This study aimed to evaluate the impact of an 8-week Zumba exercise program on physical fitness and body composition among sedentary women. The primary goals were to assess changes in muscle mass, flexibility, back strength, cardiovascular fitness, body weight, and body fat percentage. Materials and methods. Twenty-four female volunteers (mean age: 22.30 ± 2.10 years, height: 162.80 ± 4.00 cm) from North India were randomly assigned to either an experimental group, participating in a structured Zumba program (60-minute sessions, thrice weekly), or a control group, maintaining their usual activities. The initial and follow-up assessments comprised the measurement of height, weight, Body Fat Percentage (BFP), Body Muscle Mass (BMM), grip strength, back strength, flexibility, and Maximal Oxygen Consumption (VO₂max). Results. The statistical analysis conducted using the SPSS 26 software and the Wilcoxon Signed-Rank Test revealed significant improvements in the experimental group. Body weight decreased from 58.20 ± 5.10 kg to 56.80 ± 5.00 kg (p = 0.002), body fat percentage dropped from 25.10 ± 5.80% to 23.80 ± 6.00% (p = 0.03), and body muscle mass increased from 20.40 ± 3.20 kg to 21.00 ± 3.30 kg (p = 0.04). Grip strength improved from 32.50 ± 5.00 kg to 33.20 ± 4.80 kg (p = 0.05), back strength rose from 85.00 ± 22.00 kg to 105.00 ± 25.00 kg (p = 0.001), flexibility increased from 31.00 ± 2.80 cm to 34.00 ± 2.50 cm (p = 0.002), and VO₂Max increased from 41.00 ± 5.00 ml/kg/min to 44.00 ± 4.50 ml/kg/min (p = 0.001). No significant changes were observed in the control group. Conclusions. The 8-week Zumba program significantly enhanced physical fitness and body composition in sedentary women, improving muscle mass, flexibility, back strength, and cardiovascular fitness. These findings support Zumba as an effective and enjoyable exercise option, promoting an active lifestyle and better health outcomes, reinforcing its role as a comprehensive fitness solution suitable for encouraging sustained physical activity.