5 Ways to Add Activity Into Your Day (So You Can Get Fit Without Going To The Gym)
how it’s possible to get fit without going to the gym? It’s no secret that sitting around all day can have a negative impact on your health and fitness, but when you’re busy with work and family commitments, staying active might seem impossible. However, it doesn’t have to be hard to find ways to add more activity to your day.
Here are five super simple ways to get moving without having to set aside time in your schedule just for exercise.
1. Take A Walk
Walking is one of our favorite go-to physical activities because it doesn’t require any equipment, can be done just about anywhere, and is fairly inexpensive. Why we love walking: it’s easy on your joints, requires little-to-no skill or coordination, and works pretty much every muscle in your body.
If you want to make walking a daily activity, put a pedometer on your phone so you have an idea of how many steps you take each day. Aim for 10,000 steps per day for weight loss. It may sound like a lot, but if you walk at 3 miles per hour, that’s only 30 minutes of walking. And once you get used to taking more steps, try adding some variety to your walks by doing some interval training.
For example, alternate between fast walking and slow jogging for five minutes. Then repeat with slow jogging and fast walking for another five minutes. Repeat again until you’ve walked for at least 20 minutes total. This will help increase calories burned and give you more endurance over time.
2. Do Squats
With your feet slightly wider than hip-width apart, place a barbell on your upper back and raise your arms out in front of you. Keeping your spine neutral, bend at both knees until they form 90-degree angles and straighten to return to standing. Squats are one of the most effective exercises for toning and tightening but also one of the easiest: Anyone can do them! But remember: Keep your torso tall as you lower into each squat or you risk straining or injuring yourself.
Pause in between reps so that every rep is quality work. No matter how many sets you’re doing, if every repetition isn’t perfect, move on to something else. It may seem counterintuitive, but sometimes less really is more. In fitness, what matters most is not how much you do—but rather how well you do it. And a few squats done well will always trump lots of squats done sloppily. Want to take it up a notch?
Consider adding weightlifting gloves or wrist wraps for an extra boost when lifting weights like dumbbells and kettlebells. Also, consider trying split squats instead of traditional squats—it works more muscles and burns more calories!
3. Lift Weights At Home
If you’re on a tight budget, have a small apartment, or are just generally lazy, working out at home can be ideal. There are dozens of affordable options for beginners—free weights, kettlebells, and resistance bands work fine—and they also offer something money can’t buy: convenience.
You can get in a quick workout while watching TV or reading a book. No gym memberships are required! Just remember that if you don’t challenge yourself with heavier weights as your body adapts, your body will start adapting to lighter ones. The key is finding a happy medium between challenging yourself and not overdoing it. For more tips, check out our guides to strength training and strength training equipment.
4. Go For A Bike Ride
Biking around town is a great way to burn calories. But it’s not just about putting in miles on your bike; research shows that biking can actually reduce feelings of depression and anxiety—both crucial components of staying fit. If you don’t own a bike, check out Zagster’s rental program. Rental sites are popping up all over and provide an easy, cheap way to get exercise while seeing your city from a new perspective. Try one today!
Moving around is essential for health, but many of us live such sedentary lives that we aren’t getting enough activity every day. Luckily there are tons of ways to sneak activity into our days without having to set aside time at a gym or engage in boring repetitive exercises. Pick something you enjoy doing and start moving more with these five ideas.
5. Build Physical Strength In The Morning
One of our favorite ways to add activity into your day is by building physical strength first thing in the morning. Bodyweight exercises like push-ups, pull-ups, squats, and lunges can be combined with calisthenics for an effective warm-up and body-shaping routine all at once.
While you’re building muscle throughout your day you’ll also be getting a big energy boost from these simple movements—and before you know it, every single move you make will feel lighter, faster, and more energized! What more could you ask for? A better workout? Done.
A way to jumpstart your metabolism? Done. More mental clarity so you can get through that afternoon slump? Done. We’ve got you covered with just one simple exercise session first thing in the morning!
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