Maintaining fitness without the expense or hassle of joining a gym are possible. These practices will help you maintain your weight and body tone over the long haul.
If you are a sedentary individual, make an effort to be more active each day. Studies have shown that sitting for extended periods of time can raise your risk for diabetes, heart disease and obesity.
1. Take the stairs instead of the elevator.
Walking instead of taking the elevator is an excellent way to stay fit. Not only does it save time, but also reduces carbon emissions and allows you to fit more exercise into your day.
Stairs not only offer convenience, but they’re also great for your heart and build lower body strength and muscle tone. Furthermore, this weight-bearing exercise strengthens bones while improving flexibility.
Stairs offer a convenient and accessible form of physical exercise that can be done anywhere – at home, the office or the mall. Plus, there’s no need to join a gym, buy special equipment or change your clothes – simply find the nearest set of stairs and start climbing!
2. Drink water instead of soft drinks.
Water is an ideal substitute for soft drinks that contain sugar. Not only does it help you stay hydrated, but it also has numerous other advantages like boosting your immunity, flushing out toxins and preventing headaches.
Drinking water before exercising and replenishing fluids lost during a workout are the two best ways to keep your body hydrated. When working out, aim for at least 8 ounces of liquid every 30 minutes.
For longer periods of time, you may need to replenish lost electrolytes with a sports drink. However, be mindful that these contain lots of sugar and should only be used as an emergency measure to maintain hydration levels. Instead, opt for drinking water or adding a squeeze of lemon for flavor.
3. Go for a walk.
Walking is a low-impact exercise that requires no equipment and can be done anytime of the day. It’s an effective way to maintain a healthy weight and boost your cardiovascular health.
Walking and running use almost identical amounts of energy when covering one kilometre, however walking takes more time. To maximize your progress and benefit from increased fitness levels, set a daily distance goal and track it. With increased endurance you will be able to walk longer distances while using more energy.
Depending on your fitness level, you can make walking more difficult by adding intervals to your regimen. Intervals are an effective way to raise your heart rate through alternating fast with slower or moderate walking periods.
4. Try dancing to music.
Are you searching for an enjoyable way to exercise, try dancing to music. Not only will it keep your body in shape, but it can also have positive effects on your mental wellbeing as well.
Dancing requires intense focus and coordination, making it a great form of exercise for those who find it hard to focus on other activities like running or lifting weights.
Studies have demonstrated that meditation can improve your mood and relieve stress. Furthermore, it’s beneficial for the body as it works all of the muscles in your legs and arms.
5. Start a food diary.
If you’re trying to shed pounds or maintain your current weight, keeping a food diary can be immensely helpful. According to one study, those who kept daily food records experienced twice the weight loss as those who didn’t.
Maintaining a food diary is not only an excellent way to monitor what you eat, but it can also help identify foods that may be causing issues in your body. This is particularly beneficial for those with gluten allergies or other gastrointestinal issues like irritable bowel syndrome.
It is essential to record the precise quantities and portion sizes of foods and drinks you consume. You can do this using a notebook, food scale, or app for easy tracking.