One of the essential things in the life of every human being is to remain healthy and fit. The benefits of an active lifestyle are endless, yet there are times when our busy schedules can get in the way of staying fit. There are many ways to keep yourself healthy and fit, but one of the most common ways is going to a gym. However, if you have no access to a gym, then what can you do to stay fit and healthy? Below are eleven ways to help you stay fit and healthy even with no gym access.
Walk Up Stairs
Walking upstairs is a great form of exercise because our legs and feet automatically slow down as soon as we walk down. Different forms of exercises involve the use of stairs. For instance, take 10 seconds at a time and step up each stair to make sure that you do not miss any steps while descending. This helps in promoting proper blood circulation in our systems and lower body. It also builds the strength necessary for walking up or down the stairs.
Do Simple Pushups and Pull-Ups
These two exercises are excellent for building muscle and strengthening our arms, back and shoulders. As simple as they may seem, these two exercises require a lot of focus and concentration; therefore, we must train them properly. Start with pushups and perform about 20 reps per session. After every four sets, rest for a minute and repeat the process. Follow this routine daily to maintain a good level of fitness and also consider seeking out a Cincinnati personal training program.
Cycling is another great exercise that can be done almost everywhere on earth. If you want to improve your physical fitness level, consider cycling regularly. Cycling has been shown to burn up to 350 calories per hour and burn fat from all over the body, including the abdominal region. Cycling is ideal for building muscle mass, improving bone density, and strengthening tendons. Cycling offers a low-impact workout, which means you won’t hurt your joints and bones.
Run Fast and Slow: Jogging
Like cycling, jogging is a low-intensity exercise that burns approximately 300-400 calories per hour. What makes jogging special compared to regular running is that it allows you to run continuously without skipping any beats. Even though jogging does not require much effort, it still has substantial health benefits. By increasing your heart rate to 70% maximum capacity and exercising for 30 minutes per session, you can reap the benefits of cardiovascular exercise. Running fast also strengthens leg muscles, releases endorphins, improves posture, and strengthens lungs.
Perform Yoga
Yoga is always considered the oldest form of traditional Asian exercise. Practicing yoga stretches out the body and increases flexibility. Practicing yoga may also lower levels of stress hormones and blood pressure. A perfect yoga routine includes postures like shoulder stand (Sarvangasana) and shoulder stretch (Parsva Stambhana). These poses help to improve balance and strengthen the core muscles. Apart from these poses, you will have to spend most of your time lying down in the lotus pose. It focuses on stretching the whole body by pulling it closer together, thus promoting relaxation.
Take a Dip
Water aerobics is one of the best forms of exercise because it provides water resistance training. Water absorbs the force exerted on the body during aerobic activity and dissipates it through friction. Since the entire workout takes place underwater, it forces the user to exert more energy than usual to keep moving forward. Water activities are effective cardio workouts that can be performed while working at a desk job, driving a car, operating heavy machinery, or even cooking dinner. For example, if you don’t have access to a pool built by an Austin pool company, you can swim laps in the shower.
Jump Rope
Jumping rope helps develop skills needed to jump higher, run faster, and throw harder. This exercise is highly recommended for athletes, runners, and kids. There are different types of jumping ropes available online and offline. The best type of jumping rope available is the double-handled model; this type of rope provides ease of use when performing exercises. Before starting any jumping rope exercise, make sure to warm up.
Join Online Spinning Classes
If you love spinning but do not know how to perform it, there is no better way to learn how to spin than by joining an online class. Unlike conventional classes, where instructors work with groups simultaneously, spinning classes allow students to practice their favorite exercises individually. In addition to getting personal advice, they provide a comfortable environment for learning and developing new skills. The best online spinning classes are available through Youtube videos. They offer easy access anytime and anywhere; all you need is a laptop or smartphone!
Eat a Healthy and Balanced Diet
To stay healthy, you should eat healthy food containing protein, carbohydrates, and vitamins. Your diet should include fruits, vegetables, grains, nuts, seeds, herbs, seaweed, dairy products, eggs, fish, beans, and lentils. Eating balanced meals will ensure proper nutrition intake and avoid unhealthy eating habits. Eat small portions evenly spaced over a few hours instead of overeating at one meal or snack. We love this K cup subscription coffee company to get the best coffee.
Drink Plenty of Water
Dehydration causes fatigue, which affects concentration and therefore results in poor performance. To prevent dehydration, drink plenty of fluids throughout the day. Aim to consume at least eight glasses of water per day to remain hydrated. If you feel thirsty during the day, then the chances are that you are already dehydrated. Dehydration has serious effects like headaches, dry skin, dizziness, lethargy, muscle cramps, memory loss, and heart problems, among others.
Get Enough Sleep
The lack of sleep may cause tiredness, irritability, anxiety, stress, digestive issues, and weight gain. Using the best sleep patches can help. Some studies suggest that those who get less than 6-hours of sleep a night experience lower cognitive function, reduced immunity, increased inflammation, insulin resistance, high blood pressure, and depression. Have issues with sexual health? Try Erectin!
However, people experiencing insomnia usually report feeling refreshed after sleeping for longer periods. Therefore, establishing a good bedtime routine is essential to getting quality sleep. Try setting a quiet relaxing room at home, dim lights, and wear light cotton pajamas. Avoid stimulants such as caffeine and nicotine, alcohol, heavy dinner, late nights movie watching, and social media. Instead, opt for soothing music, hot baths, meditation, relaxation techniques, and yoga to help your body relax before going to sleep.