So, the gym is not an option and you cannot take training courses. How do you stay active? Whether you work from home or just don’t like to exercise outside, you still have many ways to stay active. Simple changes in life can keep you fit even without a gym membership.
Simple changes, such as choosing the stairs and sitting in a different chair, can improve your physical health. Research in the British Journal of Sports Medicine has shown that ten more minutes of exercise can extend your life. Learn how to activate these ten minutes at home.
Any physical activity can prolong your life. In 2017, research at The Lancet concluded that people who do more work have a healthier heart. Doing laundry, washing dishes, scrubbing in the bathroom – all can burn up to 200 calories if you do them for a while.
However, housework does not replace a full workout. Irish scientists have found that relying on tasks while exercising makes people more difficult. Although housework is not as adequate as going to the gym, it can still improve your physical activity and mood.
If you can, stand during work
If you get up more during your working day, this can do wonders for your health. In the Journal of Physical Activity and Health, a study found that employees with high desks burned more calories. If you do not have a standing desk, getting up five to ten minutes per hour can make a difference. Because standing places strain your legs, it burns 50% more calories than sitting, he explains. Time to get up!
Master workouts at home
Do you get a good workout at home? Yes, says Kevin Steele, sports physiologist and vice president of 24 Hour Fitness. With a yoga mat or dumbbells, you can transfer your fitness training to your home. Sports physiologist Richard Weil recommends using this format: Warm up, aerobics, strength building, stretching and then cooling down. However, a short walk and a little weight training can keep you fit even without a gym.
Mastering home workouts
Can you manage a good workout at home? Yes, says Kevin Steele, exercise physiologist and vice-president of 24 Hour Fitness. With a yoga mat or dumbbells, you can transfer your workout to your home gym. “The key is that you do something, somewhere, sometimes,” Steele told WebMD.
Exercise physiologist Richard Weil recommends following this format: warm-up, aerobic work, strength training, stretching, and then recovery. But a brisk walk and a little weight training can also keep you fit without the gym.
There are dozens of exercises that you can do while sitting at your desk. Badrul Islam’s personal trainer suggests doing push-ups using your desk or trying to “bend your knees”. Sit on the edge of your chair, touch your ankles together and lift your knees towards your chest.
You can also purchase tools designed for desk exercises (or deskercise). For example, you can buy ellipticals, bicycle pedals or left swing tools that are located under your desk. When you are feeling restless, try some exercises.
Plan your workout time (and write it down!)
Decide when you want to train and write down your plan. While many people consider a time and place, few write it down. In 2018, researchers concluded that people who record their goals are 1.4 times more likely to achieve them.
When planning your exercise program, determine when you will exercise, where you will exercise, what you will do, and how long it will take. Once you have recorded all of this, you will be much more likely to succeed because you will remember it better.
Always choose the stairs
Walking more is beneficial to your physical health. According to research in applied physiology, nutrition and metabolism, climbing stairs for a snack improved the fitness of participants. Other research conducted by Harvard has concluded that people who choose stairs have a longer lifespan.
When you have to choose between the stairs and the elevator, choose the stairs!
Link your workouts to the TV
If you listen to a podcast or watch TV while you exercise, don’t stop. In 2018, a study by Appetite magazine concluded that people who exercise while watching television have a more positive experience. They were more likely to exercise longer and more frequently with entertainment.
Researchers at Columbia University suggest that watching television may be the worst type of workout. Those who watch television four hours a day are 50% more likely to have a heart attack or stroke. Reduce your chances by exercising while watching.
Dress the part
What you wear influences the way you think. In 2012, researchers at Rice University discovered that clothing can change the way we think. For example, participants who worked in lab coats paid more attention during meetings, unlike those who wore a painter’s coat.
The same applies to the exercise. If you dress in workout clothes, you will feel more empowered to become active. But if you wear pajamas, you won’t do it. “It all depends on the symbolic meaning you associate with a particular garment,” said lead researcher Hajo Adam.
Use an exercise ball instead of a chair, but not for the whole day.
If you don’t have a standing desk, you can sit on an Exercise ball for a while each day. “Sitting on an exercise ball forces you to stabilize your abs,” personal trainer Amanda Russell told Everyday Health. It “stimulates” your abs and can give you a short workout.
However, don’t plan to sit on it all day. In 2006, Canadian researchers at the University of Waterloo noted that exercise balls stress the abs. They noted that working all day sitting on a ball can be too tiring. You can start with ten to 20 minutes of sitting on the ball a day.
Taking meetings on foot
Do you take phone calls or FaceTime meetings? If so, talk on the go. A short daily walk can improve your health and reduce your risk of chronic disease, according to a study by the University of Miami. Walking meetings” can give you much-needed physical activity.
Dr. Alberto Caban-Martinez, co-author of a pilot study on walking meetings, says they have many benefits. Not only do they improve heart health, but they also improve your mood. A brief discussion can also increase your productivity levels.
Exercise while cooking dinner
You’re already up and moving while you’re preparing a meal, so why not take it a step further? You can slit or sit on the wall while waiting for the water to boil. In between the fuss, you can do five squats. Lift your knees against your chest every time you need to walk around the kitchen.
Not only will you get more exercise, but you will also eat a healthier meal. In a 2020 study conducted by the University of Washington, people who cooked at home had healthier diets than those who did not. They also saved $60 per month!
Force yourself to take breaks
If you are so absorbed in your work that you forget to move, plan breaks. Monica Thakrar, CEO of MTI, recommends getting up every 90 minutes. Set alarms every 90 minutes for walking, using the bathroom, washing dishes or other physical activity.
If these activities seem too limited to make a difference, remember that the World Health Organization recommends taking short breaks every day. Play with children or pets, lift the laundry basket or sweep your porch. This will make an impact.
Take a virtual class
You do not have to go to the gym for a class. Some gyms, such as Planet Fitness, have classes that you can watch online. If nothing else, you can search YouTube for tutorials that will guide you through any workout, from yoga to weightlifting to core strength.
While many of these programs are free, paying for one may make you feel more empowered. In 2017, research on Traffic showed that paying for a class motivates people to attend longer. Try a virtual classroom and see what works for you.
Music from Blast
Some songs can motivate you to move. In 2006, research in sport and exercise psychology revealed that fast-paced music allowed participants to run faster without feeling more tired. Because people like to match their rhythm to the music, they do not feel as tired, the scientists explained.
Listening to music after your workout can speed up your recovery, according to the Indian Journal of Physiology and Pharmacology. Songs release serotonin and dopamine, making you happier. And a happy workout is more likely to be repeated.
Leave snacks in the kitchen
Do not leave food at your desk. When you leave food in the kitchen, you get up to prepare meals or snacks, which will require you to walk more. Even if it seems too easy, getting in and out of the kitchen makes a difference. The American Heart Association recommends getting up and sitting down at least ten times a day. If you have to get up to fill your water, you will reach that goal easily.
Find someone to take responsibility
If you are having trouble practicing, team up with someone to take responsibility. According to a study by the American Society of Training and Development, if you commit a goal to someone, you are 65% more likely to reach it.
You do not have to train with someone to be accountable. You can text someone after you work. If you find someone with the same goal, you can both work on it together. You can also download a habit tracking application, such as Habitica or Goalify, to record your workouts.
Get a Fitbit, pedometer or Apple Watch.
Devices that record your steps, such as a Fitbit or Apple Watch, can motivate you to move more. A small study by User Testing showed that Fitbit owners felt more motivated to exercise. The simple act of purchasing the device encouraged participants to make lifestyle changes.
These machines can also remind you to move more. According to a 2012 study, receiving reminders motivates people to exercise more. That said, Berkeley scientists noted that the Fitbit’s calorie counter was not very accurate. However, it can still motivate you.