Effective Exercises

5 Ways to Getting Exercise without Going to the Gym

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By: Ana Margarita Olar | Vigorbuddy.com

There’s no doubt that exercise has all the physical and emotional benefits as well. But life is busy and it is challenging to squeeze in exercise on our busy schedule.

It may seem time-consuming especially if you think about preparing your things and going to the gym. But it doesn’t have to be that way.

Here are some ways that you can still workout without hitting the gym:

Effective Exercises

WALK/CYCLE ON YOUR TO WORK

Instead of using the car or a public transport, while not try walking or cycling on your way to work? According to a 2012 study, participants who ran one mile burned 112 calories. But those walking one mile still burned 88 calories.

If your workplace is far, get off the bus a stop earlier. Just make sure you have extra clothes so that you’ll appear fresh and not sweaty on your work. If you are hesitant or hassled, convince your co-workers and start a “walk to work” club.

MOVE AROUND A LITTLE MORE

Don’t spend the entire day just sitting behind your desk or lying down the couch. Standing burns 1.36 more calories than sitting. If you are in the house, move around or take a nice walk around the neighborhood. If you are at the office, make sure you stand up at least every hour or every two hours. From time to time, go to your co-worker’s office to talk in person instead of texting or email. Save yourself from the complications of prolonged sitting. 

DITCH THE ELEVATOR

When you are at the office you have 8-10 hours allotted for work. So you have to grab every opportunity to exercise during these hours. Another way to have an exercise is to use take the stairs when you move around on your office building.

Climbing the stairs is a great resistance exercise you can perform at your office. Studies show that minimal amounts of resistance exercise can increase your body’s level of the substance called GLUT4. This substance helps to store calories in muscle cells rather than as body fat.

PERFORM A CARDIO ROUTINE AT HOME OR AT WORK

There are many exercise videos which you can dance along at home or even at your office. During the unholy hours at the office, perform a little dance exercise. Do this to tickle and energize your neurons.

HELP A FRIEND

At home, at school, or at work, somebody always needs some help.  Why not use this to gain friends and to have a physical activity as well. Join in community clean-up activities, help an elderly or carry an extra load for a random office mate. This way you can achieve altruistic fitness.

The real challenge is not the exercise but getting yourself to do it every day. Just do it. No buts’ no if’s and see the difference it will make in your body and life as well.

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