Working Out Without the Gym
Working Out Without the Gym
When it comes to weight loss and weight maintenance, exercise is one of the key components for success. On top of that, research has shown that physical activity leads to improved mood, better stress management, improved sleep, reduced risk of chronic disease, and so much more. The American Heart Association recommends at least 150 minutes of moderate exercise per week with at least 2 days of strength training exercises. If these numbers seem daunting to you, don’t fret, it’s okay to start small and increase your exercise as able! Even better, grab a buddy and start a routine together for extra accountability!
While a gym might seem like the best way to start an exercise regimen, for many it can either be too expensive, too far away, or may even be too intimidating. If that rings true for you, here are some ways you can stay active without the gym:
OUTDOOR WORKOUT ACTIVITIES
1. Walking, jogging, or running - Find a route in your neighborhood, go to a nearby school track, or find a trail in a local park. If you want to progress from walking to jogging/running- consider downloading the Couch to 5k app to help you slowly progress from walking to running a 5k.
2. Hiking - Find a local hiking trail online or using the All Trails app which offers maps, trail reviews, photos, and filters such as “dog-friendly” or “kid-friendly”.
3. Co-rec sport leagues – some larger cities and communities offer casual intermural sports such as bowling, softball, kickball, volleyball, soccer, and more!
4. Skiing or snowshoeing- during winter months head up to the mountains for some fun and exercise!
5. Kayaking/Canoeing - Search online for local businesses that rent kayaks or canoes to take out on nearby lakes or oceans.
6. Cycling - Grab your bike and go for a spin around the neighborhood or head out on a local bike trail for some fresh air and exercise.
7. Stand-up paddle boarding - Improve your balance and your strength all while getting some fresh air!
HOME WORKOUT ACTIVITIES
Home workouts can allow you to change up your exercise based on your mood, energy level, time availability, and access to equipment. If your home gym equipment is limited, consider using household items such as a towel as a yoga mat, soup cans or water bottles for dumbbells, paper plates for gliders, or- just your own body weight!
1. Stretching
Static stretches - stretches that are held for 15 seconds at the point of getting tight (ex. tricep, shoulder, neck, hamstring, glute, quad, calf, or hip-flexor stretches)
Deep tissue massage - get the kinks out using foam rollers, lacrosse massage balls, or a hand-held deep tissue massager
2. Online Workout Videos/YouTube Channels
Beachbody On-Demand (paid)
3. Workout Apps (free and paid options)
4. Home Gym
Peloton app (treadmill running, indoor cycling, HIIT, meditation, yoga, walking, and more)
Studio Sweat On-Demand (streaming indoor cycling workouts along with treadmill, TRX, boot camp, and even jump rope workouts)
5. Exercise Studios Live Workout Classes
What are your favorite ways to stay active? Tell me below in the comments!
