What are some beneficial physical activities if I don’t belong to a gym?

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JC Pinzon
Fitness
Working out at home has many benefits. Depending on your workout, you can burn calories just as much or more than the machines at the gym. Calisthenic exercises are harder than sitting on a machine and just using a specific muscle. Pushups for example work your chest, shoulders, triceps and core muscles and it is an exercise that can be done anywhere. Working out at home requires more knowledge of exercises and can be done at your own pace. A great benefit is that you will save not only time but money as well. If you need to do aerobics, running outdoors is a great way to do it, or just commute to work by bike. There are many routines that you can do at home. Just keep motivated and learn calisthenics, and you will see the difference after being consistent for a while. Good luck and stay motivated.
You don’t need to join a gym to get fit and gain health benefits. Going for a jog and doing calisthenics will provide you lots of cardiorespiratory fitness and muscular fitness.  Going for a walk, mowing the lawn, doing gardening, going for a hike will all improve your fitness and health and do not require a gym. Specialized equipment is not necessary for fitness and health. All you need to do is get off the couch and be active. The more active you are the more benefit you will receive. 

There are many things you can do to get yourself in shape even if you don’t have a gym membership.  One of the best and easiest things you can do is walk.  It is recommended that you get in 10,000 steps per day.  Buy a pedometer to track how many steps you actually take in a day; I bet you will be surprised!  Challenge yourself every day to increase your steps by at least 250-500 until you reach that 10,000 step per day goal.  Do easy things to increase your steps like taking the stairs instead of the elevator or parking in the furthest spot at the store.

Next, add exercise into your daily routine.  Stand up from your desk every hour and do a set of squats or pushups on your desk.  When you are watching TV in the evening do some crunches or when you go down the hall to get the laundry, lunge your way there.  By adding exercises into your regular day you will be getting in plenty of beneficial physical activity to keep you fit.

There are many beneficial activities to help improve your health and fitness if you don’t belong to a gym including walking, jogging, hiking, cycling, dancing, and playing sports. Moreover, adding “accidental exercise” to your daily routine can substantially increase the number of calories you expend everyday helping to maintain or even lose weight. Some examples of accidental exercise includes taking the stairs versus the elevator, parking in the furthest parking spot and walking to your destination, pacing while on the telephone, mowing the lawn, and playing tag with your kids. Combining all of these activities can help keep your muscles and heart healthy and strong and even aid in preventing chronic diseases such as heart disease and type 2 diabetes.

You don’t need a gym to be able to exercise- dust off your bike from the garage, lace up your tennis shoes and go for a walk, or dig out that workout DVD from under the tv and start moving!  Lunges, push-ups, body squats and sit-ups don’t cost a penny and don’t require a gym.  Invest in a set of dumbbells and a stability ball and you can bring a bit of the gym to the privacy of your own home.  Happy training!

We get so caught up in exercise formulas and the science of exercise and the goals that experts espouse, that we forget about the simple movements that can yield huge payoffs in terms of health benefits and weight control.  You don’t need to go to a gym in order to engage in the following calorie burn activities:
  • A walking program that incorporates hill walking
  • Jogging or running
  • Jumping rope
  • Dancing to music
  • Roller skating or rollerblading
  • Ice skating
  • Bike riding
  • Using a hula hoop
There are also great fitness classes on TV (Fit TV) and online exercise programs like:
www.physiic.com – live broadcasts, $5 to $12/class
www.virtualgym.com – live broadcasts, streaming videos and downloads, $8/month
www.yogalearningcenter.com – video and audio only, various levels, $8/month

Continue Learning about Types Of Exercise

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.