Exercise is a key factor in staying healthy. But it doesn’t mean you have to find time to head to the gym every single day. For those with busy schedules or those who don't want to go to the gym, there are still plenty ways to get in shape. Here are some suggestions:
Take the stairs. If you’re looking for a great cardio workout that would also be a great strength training for your lower body, go find your nearest staircase. Running up a set of stairs for about 30 minutes is a simple workout that targets every muscle in your lower body. You can definitely burn a lot of calories with a high-intensity step workout. It’s okay to start slow. Every single step counts!
Do squats. If you want to do a low-impact workout at home, then squats are an excellent choice. You can do it practically anywhere since you’d only need your own body weight. Squats help tone your thighs and buttocks as well as help improve your posture, circulation and even digestion.
To squat properly stand straight with your feet shoulder-width apart. Lower your body as if getting into sitting position, with your body weight resting in your heels. As you go lower, raise your arms straight out in front of you for balance. Once you are in the squat position, keep your back straight and pause for about 10-30 seconds.
Walking and jogging. If you already love to jog or run, then great! If you're not much of a jogger, you can start by doing an hour power walk daily, and then try to build up to a slow jog. It is also great to have a friend who would love to walk or jog with you.
Do planks. If you want to strengthen your core, shoulders, triceps, glutes, and forearms, planking is the way to do it. All you need is yourself and a ground surface! You can begin for 30 seconds to a minute, then rest for a few seconds between each set. Feel free to build up your endurance slowly. Never push yourself too hard.
Crunches, sit-ups and toe touches. These activities are great core exercises that require no equipment except your body! For crunches, lay on your back with your knees bent and feet on the ground. Cross your arms over your chest and lift your shoulders up and then go back down. Repeat as many times as you’d like.
For sit-ups, instead of only lifting your shoulders off the ground, lift your upper body until your arms touch your knees and then go back down. And for toe touches, lay on your back with your legs up in the air. Then raise your arms up and lift your upper body so that your fingers touch your toes. This will boost your flexibility as well.
Find What Works For You!
There are a lot of ways to achieve your fitness goals even if you don’t have a gym membership. Take the time to find out how you can effectively incorporate simple physical activities into your daily life. No matter your preferred workout, you just need to be 100% committed to living a healthy and fit lifestyle.