5 Simple Ways to Boost Fitness Without a Gym Membership
The gym can be great for some but, whether it’s lack of money, motivation or interest that’s the problem, hear me when I say that you don’t need to join a gym to be healthy!
Here are some simple tips to help you improve fitness outside of the gym, to keep you motivated and to form healthy habits that stick.
Happy New Year everyone! If you're the sort that's into making New Year's resolutions, then I'm going to bet that, at one time or another, yours looked a little something like this:
Eat less chocolate
Lose weight
Join the gym …etc etc
I'm also going to bet that these plans sort of fell flat after about two months?
First of all, let me just say there is NOTHING wrong with you. It's not that you're lazy, it's not that you're any different to anybody else out there. People stop going to the gym for all kinds of reasons; it could be that you can't afford it or it could be that you just don't want to go. Whatever the reason, it is nothing to be ashamed about and there is still so much you can do to boost your health and happiness.
Yes, exercise can be a natural and even enjoyable part of your daily life. This is great news, not only for your body, but for your mental health as well. Exercise can be a powerful tool to help you effectively manage stress and become your calmest and happiest self. So let's get to it!
RELATED POST: 5 QUICK AND EASY DAILY HABITS TO IMPROVE YOUR LIFE
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1. The Kitchen Workout
This tactic entered my world thanks to the legend that is Dr Rangan Chatterjee. The basic idea is that you take the five minutes that you would otherwise be stood in your kitchen doing nothing while the kettle boils or the oven preheats, and you take the opportunity to do a few simple exercises. These can consist of anything you feel comfortable with; it could be squats, press-ups against the wall, the counter or the floor, it could be jogging on the spot, or doing some leg raises by standing on your tiptoes. Anything that feels comfortable for you, for your body and also the space that you have available in your kitchen.
Why stop there? Have a think about other parts of your day where you’d otherwise be waiting around, and try to get yourself moving!
If you're interested in the Kitchen Workout and want to find some more information, then definitely check out the website of Dr Rangan Chatterjee: https://drchatterjee.com/5min-kitchen-workout/
2. Get off a stop early on your commute
The second tip is simple and can be done by anybody who has any sort of commute or traveling to do on a regular basis. If you take public transport to your destination, get off a stop early and walk the rest of the way. You can also do this if you drive by parking a little bit further away.
Experiment with this and find a walk that feels good for you. This is a really nice one to include in your day; it doesn't require any extra planning on your part, and it gets you out in the fresh air.
This is particularly important for the most of us who work indoors, as we spend a huge portion of our week without natural light. Aside from helping our bodies produce Vitamin D, which is vital for healthy bones and immune function, we also need good exposure to natural light during the day in order to sleep well at night. Good quality sleep is essential for so many reasons, such as increasing energy levels, reducing stress and it also aids the body’s ability to manage weight (which is probably why many of us would be reading this blog in the first place!).
If you’d like to find out more about sleep and the effect it can have on our health, keep a look out for my next blog.
3. Free online exercise videos
It’s easy to forget the thousands upon thousands of free exercise videos right there on YouTube. There's so much available from yoga to HIIT sessions, so you're bound to find something that resonates with you.
Taking part in home exercise puts you in the driving seat. You’re in charge. However, there is a small piece of advice I’d like to offer; try high intensity exercise in the morning and/or low intensity in the evening. This way, you’ll help yourself feel more energetic earlier in the day and more able to handle whatever life throws at you, then the evening will be a time for winding down and helping the body relax in preparation for sleep.
If you can, plan ahead so you set a conscious goal for yourself. Do a quick online search and maybe watch the first couple of minutes of the video so you get a feel for it. You might even start looking forward to it!
4. Walking in nature
This tip does require a little extra planning when it comes to your route, but walking in nature is so beneficial, not just for your body but also your mental health. Get yourself out amongst trees, or fields, or to the seaside. You get to choose the exercise; walking, running, cycling… whatever you fancy.
So much outdoor space is free to use and you could also invite some friends to meet you for a walk-and-talk. Doing these sorts of activities with the people who make us feel good can do wonders for our sense of connection and support, it even helps to keep us motivated so we're far more likely to go on nature walks regularly.
Being out in nature can improve our mood and lower our stress levels, key elements when it comes to living a happier and healthier life. Stress can be damaging to our mind and body, not just in the moment we feel it but the effects can linger for long afterwards and even make us ill. This is why it’s so important to build up a toolkit of activities we enjoy to counter the stress in our life and help ourselves to be more resilient to the pressures around us.
Why not grab your FREE Stress Less Toolkit below to find out more?
5. Dance to your favourite song
This is my favourite tip of all. Turn up your favourite song and dance along.
Music is so personal and the right song can not only lift our spirits and reduce stress but it can also feel impossible to stay still. Even if you' don’t like dancing in front of people, make it a private moment for yourself. Find a place where you feel safe and just go for it.
Dancing is an expression of freedom. It's fun and it's positive - It's what exercise is supposed to be!
RELATED POST: 5 SURPRISING EFFECTS OF STRESS AND HOW TO AVOID THEM
The takeaway message…
At the end of the day, exercise is just movement and there are countless ways to bring more movement into your day, some of which are really simple and you'd even enjoy. Enjoyment makes our exercise more sustainable and more fun.
Remember: Find the exercise that makes you feel good, so you're able to form it into a habit and then eventually it'll become a sustainable and even effortless part of your day.
I hope you found these tips helpful and you'll think about using a few of them in the coming year. Who knows? If you enjoy them, you might want to continue them and set yourself up for a brighter, healthier and happier life!
Working with a Nutrition & Lifestyle Coach can greatly improve you chance of forming healthy habits that are the most natural and sustainable for your unique self.
Why not book a taster session with me today to walk away with your 5-point action plan for health and happiness and see what coaching could do for you?
See you next time!
Jo x
If you’d like some more ideas of how to look after yourself with more care, patience and positivity, download the completely FREE Stress Less Toolkit below.
Feeling stress from work? Check out this related post:
7 PRODUCTIVITY AND TIME MANAGEMENT TIPS TO AVOID FEELING OVERWHELMED
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Next steps…
These are only some of the possibilities when it comes to improving your health and lifestyle. Find out which activities would be right for you by working with a Nutrition and Lifestyle Coach.