Hate the gym?
People who aren’t professional athletes or regular exercisers think of the gym as intimidating, challenging, complicated, and overwhelming. So, if you are among those, it doesn’t mean you cannot exercise. You can move each day in various ways that don’t involve the gym and can help you keep your body healthy and fit.
And, what’s even more convenient, one of the most effective physical activities doesn’t involve seeing the insides of a gym and can do wonders for your health.
These workouts will help you either ditch some extra pounds or control your weight, and also provide you with the following health benefits:
• Improved range of motion
• Better balance
• Stronger Bones
• Protected joints
• Prevent bladder control issues
• Hinder memory loss
So, no matter your fitness level or age, the following four activities will help you get fit and improve your health without stepping foot into a gym:
1. Walking
Sounds easy. But, even though it is easy and simple, walking is a great exercise. Plus, it brings along many health benefits. Walking helps you keep in shape, strengthen bones, control blood pressure and cholesterol levels, improve your mood, lower the chances of memory loss (especially age-related memory loss), and reduce the risk of suffering from severe conditions like heart disease or diabetes.
And, all you need to have to enjoy these benefits is a high-quality, supportive pair of trainers. Then, try to make walking your daily habit by starting to walk around 10 to 15 minutes a day. Over time, gradually increase the pace and distance until you feel comfortable walking 30 to 60 minutes a day (or on most days of the week).
2. Swimming
Some people consider swimming the perfect all-in-one workout, and it’s not far from the truth. The buoyancy of the water supports your body and relieves painful joints so you can move freely. This makes swimming one of the best exercises for those suffering from arthritis and other chronic pain conditions since it is less weight-bearing.
But there are also other health benefits that you may enjoy if you want to start swimming. These benefits include improved mental health and mood, better endurance and flexibility, strengthened and toned muscles, healthy body weight, and healthier heart and lungs.
And, similar to walking, you don’t need any equipment to get started with swimming. All you need is a swimming costume and a pair of goggles. Plus, you could opt to swim on your own or join a class. Water aerobics is great for burning calories and toning muscles.
3. Tai Chi
Any martial art is a great way to move without going to the gym. This Chinese martial art provides not only physical but also mental benefits. Tai chi is a mix of movements and relaxation techniques which is why it is also known as ‘meditation in motion.’ To be more specific, it involves a combination of graceful movements that contain much inner strength and transition smoothly.
This gentle form of exercise can significantly influence your health and help you maintain strength, improve flexibility and balance, strengthen muscles, and enhance your aerobic conditioning.
Plus, tai chi is an excellent option for people of all ages which makes it the perfect exercise to take with you into your senior years. Depending on your fitness levels, there are various tai chi levels available to choose from. So, talk to the instructor at your nearest sports center or session, determine the appropriate level, dress comfortably, and get started.
4. Kegel Exercises
I know you’ve never thought of Kegel as an actual exercise, but they will do wonders for your health. Kegel exercises aren’t for losing your excess weight. But, they will do something more important for your body – strengthen the pelvic floor muscles.
Why are these muscles important? – Because they support the bladder and reduce the risk of urinary incontinence, which is the term used for the loss of bladder control – a prevalent and embarrassing issue.
Also, contrary to the common belief, Kegel exercises aren’t only beneficial for women, but for men, too. They are effortless to perform. All you need to do is squeeze the muscles you usually use to stop passing urine or gas, hold the contraction for a couple of seconds, and release. Try to do five sets of 10 repetitions a day and remember to relax your pelvic floor muscles after each contraction.