It’s coming up to the time of year where we start to think about the resolutions we might make for the upcoming one. Many of us will be choosing to live a healthier lifestyle and that is certainly commendable. However, we are often fooled into thinking that a brilliant exercise regime begins and ends in the gym. Here’s how to stay fit and healthy for free.
And sure, for some, the gym is great. But for others, who may not have the disposable income or indeed the free time to commit to such a regimen, it isn’t. If you fall into the latter category and are looking for an alternative to the gym, one that will still help you to stay fit and healthy, then we’ve got some tips for you.
SMALL, INCREMENTAL, EVERYDAY CHANGE
According to the NHS, ‘’Research shows people who fit moderate activity, such as walking, into their daily life burn more energy than those who make weekly visits to the gym.’’
When it comes to getting fit and keeping healthy, consistency really is key. You’re not going to build commitment and discipline if you overextend yourself early on in your fitness journey. Not only do you risk injury, but you’ll also likely destroy your motivation in the process, too.
A big mistake that many of us make when resolving to exercise more is that we throw ourselves in at the deep end. Let’s be honest here; you are much more likely to keep up a habit if it doesn’t radically alter the way you live.
So, instead of saying you’ll run for an hour and a half every day, pledge that you’ll devote fifteen minutes of your time to some form of exercise above and beyond what you do already. This could be anything from walking the dog for an extra mile on your usual stroll together to hopping off the bus a couple of stops early on your way home from work. Build these lifestyle changes up – hop off three stops early, then four, then five – and soon, you’ll have developed a disciplined mindset that can be turned into weekly, then thrice weekly, and eventually, to daily workouts.
Incremental but consistent; that’s the key here.
STRETCH FIRST
Many of us head straight to cardio as a way to lose weight and shape up, but there’s a lot to be said for gentler forms of exercise, such as yoga, pilates and tai chi, in those early stages of a fitness journey.
Regardless of what exercise you find gives you motivation, every good workout should start and end with a stretch; if not, you may injure yourself.
One of the most versatile forms of exercise is yoga and you needn’t commit to a whole hour each day. In fact, this five-minute practice can squeeze into any gap that you have. Although it’s designed for poker players, it will suit anyone who has a sedentary job and needs a quick and easy way to give their muscles a once over. Once you’ve got to grips with your foundations, you can start taking things a little more seriously.
Read: 5 stretches to help you relax after a day in the office
STEP UP THE CARDIO
Perhaps we’ve spent enough time limbering up by now. You’ve got the basics covered, you’ve got the mindset right, you’ve stretched appropriately; now, it’s time to step it up a notch.
Whether it takes you until day three or month three to get to this stage, it doesn’t matter as long as the foundations are laid. Kicking straight into high-intensity exercise definitely won’t suit everyone, so it’s important to build up to it gradually.
But when you are ready, many people swear by a seven-minute workout, a series of high-intensity exercises that alternate each minute. There’s no pause between them, as the idea is that each exercise works a different muscle group. So, the one you just worked out gets a chance to rest during the next minute’s exercise. For those who are time strapped, such a workout is ideal.
The chances of you getting the body of your wildest dreams from doing this once a day are fairly slim. However, there’s plenty of proof that you will see noticeable differences in your muscle tone and even your weight if you keep this practice up regularly.
Alternatively, remember that the natural world is your gym, too. In the UK, we’re blessed with gorgeous national parks, beaches and vast open spaces just perfect for cardio exercise. And the best part? They’re free to use. The National Trust has put together an outdoor gym programme that makes the most of the Great British countryside with a series of walking, running and cycling trails, outdoor events for extra motivation, and even cardio related exercise that takes place out at sea! Do check it out.
NO EQUIPMENT, HOME EXERCISE HEAVEN
If you’re keen to build muscle and tone up, too, then rest assured; that can be achieved without needing a gym membership, too. In fact, you can put together a pretty effective home workout programme that helps you strengthen and gain muscle using only items found around the home.
Stairs can be used for getting your step count up, sure, but they’re also useful for supporting knee lifts, push ups and raised lunges. You can use standard dining chairs for all manner of upper body exercise, too; tricep dips, raised push-ups, reverse lunges, jumping jacks, step-ups (if someone’s holding the chair, that is!), leg raises and single leg squats are all fair game here.
Bottles of water or tins of tuna can be used for simple, toning bicep curls, books for squat-press and abdominal crunch exercises, and bed sheets can even replace resistance bands! The possibilities are endless when you put your mind to it.
Read: 7 of the best no equipment home exercises the strengthen your abs and core
SET A GOAL
Now that you’re stretching, lifting and squatting with the best of them, perhaps it’s time to think about testing your fitness. Some people choose to set a goal to run 10K by the end of the month, others might aim to hold a headstand for thirty seconds. Some may look to increase their weight, others to lose a little.
Pick a fitness goal that interests you, and don’t be pressured into a routine that doesn’t work for you by others. For you, a 5k run might fill you with dread, but the idea of perfecting the Bakasana pose might fill you with glee. Think about your goals carefully and make them to please yourself rather than anyone else. Good luck!