Creative Ways to Exercise Without a Gym Membership
Gym Membership Woes
Believe it or not there are some individuals that enjoy going to the gym and working out. They look forward to their workouts and feel strange when they miss one. Beside the health benefits of exercising such as weight loss, energy and control of high blood another reason why they love going to gym is because of the unsung reason “me time” . When you are exercising you are focused on 3 things:Me, myself and I . Sounds selfish but Yoga is build on this principle. While exercising you are able to zone everyone out and tune your reps and sets in.
However, if the idea of paying money and going to workout on sweaty machines with a bunch of other random people is wholly unappealing no worries, working out at home can offer you the same rewards. Trying to add gym membership dues to your budget, getting yourself to the gym, and having to fight for machines and equipment is for the birds. Ain’t nobody got time for that especially after a long day at work. Besides you do not want to pay for a membership and become a statics. I am referring to the statistics reporting that 80% of people with gym membership do not go regularly. Fortunately a gym membership isn’t the only way to get a good workout and stay in shape. There are lots of creative and fun ways to get your workout in without all the hassle.
Workout while You Work
For starters, you might already be exercising throughout your day and not even realize it. If you have a physical job or one where you are on your feet and walking around all day, you are likely getting exercise without even thinking about it. You can try to maximize this by adding in a few extra reps here and there or taking a longer route to get some extra steps in. For example, if your job requires lifting and moving objects, you could add in a couple of squats or arm lifts while you are working.
Walking is also a great way to stay active. Make a conscious effort to get up and go for a walk on your work breaks, walk places instead of driving. Use hand weights or weighted vest and trying rucking. Find a park that you enjoy and go for an afternoon hike. Hiking in nature is not only great exercise it is also a great stress reliever.
If you do not have time to read, you can catch up on your “reading” by listening to your favorite audiobooks as you walk. Put your ear piece in and instead of sitting and talking on the phone, you can walk as you talk on the phone. However, you should aim for brisk walking which is very difficult to do while you are talking.
If you want something a little more active than a walk, the internet is a great place to find free workout videos. From yoga to high-intensity interval training, to pilates, you can find just about any workout you might want to try. Make some space in your home or the park, pull up a video on your tv, tablet, phone or computer, and get moving. The sky is the limit when it comes to fitness app. Try the free version of the apps until you master the exercise. Once you master the moves you really don’t need the app anymore. You can then create your own routine.
Instead of paying monthly for a gym membership, invest in some weights, exercise bands, or other home gym equipment that you can easily use with your at-home workouts. If you have space, you can invest in bigger workout equipment such as a treadmill or exercise bike. Having your own equipment is a great way to step-up your workouts in the comfort of your own home. Search the web for used fitness equipment. There are plenty.
If buying workout equipment is beyond your budget, you can get creative and find things around your house to use. Things like canned goods, water jugs, or a sack of potatoes can substitute for weights and add an interesting and fun element for your workout. You can also double task by turning your household chores into workouts. If you have to scrub the tub, do reps on each arm. Add squats or lunges while you go around cleaning your house. FYI one gallon is equivalent to approximately 8 lbs.
If the weather is nice, and you are sick of working out at home, go outside. Play sport with kids, such as soccer, basketball, football or any activity that involves moving. They will wear you out. You do not have to be good at the sport to gain the benefit or movement. You can also do some of the activities by yourself causing you to move even more. Whatever it is, just get yourself outside and moving. All movement counts.
Dance like No One is Watching
Although we might not like the same music, everyone loves music. Therefore put your favorite music on and start dancing. Dancing is another creative way to get a workout without even thinking about it. If your dancing is slow then add weights. If your dancing is already fast and up beat, no need to add anything , just dance. You don’t even need to be good at dancing. Start a dance marathon and keep yourself moving to every beat for as long as you can. Have fun and do what feels good. Isolate body parts and do reps to the beat and work on some fun new dance moves. Just dance like no one is watching. So what if you have no rhythm.
Started at the Bottom
Take the stairs as much as possible. Pick a few days of the week to wear comfortable clothes and shoes to work then go in the stairwell or finds some stairs or steps. Go up and down as quickly as you can. The steeper the stairs the more challenging the workout will be. Use your lunch break wisely. Research shows that in order to give your brain enough time to register that your are full you need to eat slowly. Therefore give yourself 20 minutes to eat then take rest of your lunch time to go up and down the stairs.
So, if you hate the gym, or just don’t want to pay for a membership, that doesn’t mean you can’t still be active and get an amazing workout in. There are lots of creative ways to stay active and get some exercise. Don’t limit yourself by believing that a gym membership is the only way to get fit. Figure out what works best for you and keep doing it! Enjoying your workouts makes you more likely to make them a habit and to stay healthy and strong. All you need is 30 mins of cardio 5 days a week and strength training 2 days a week.