Do you want to workout, but don’t fancy being in the gym?
Americans are set to spend $28.6 billion on gym memberships each year. Clearly, the popular thing to do is to get a membership and go to the gym. However, loading up a squat rack or cranking up a spin bike are not the only ways to exercise.
There are many ways to get fit and strong without having to step inside your local gym. According to a recent survey, approximately 6.1 million American adults fritter away a sum of $389 million on unused gym memberships over the past year.
This is especially true during the winter, when the cold weather brings more athletes indoors than during warmer months. The good news, however, is that even in the wintertime there are plenty of gym-free options for exercising.
Physical activity is identified as any bodily movement produced by skeletal muscles that result in energy expenditure.
Exercising regularly is one of the most important things you can do for your health. Doing at least 150 minutes of temperate aerobic exercise such as a quick walk or riding a bike is a great way to improve your well-being.
In the short run, exercise helps to increase your energy due to the release of serotonin and endorphins, this will boost your mood and improve your sleep. In the long run, it decreases the risk of cardiovascular disease, depression, diabetes, and various cancers.
There are many ways to keep fit without having to step a foot in a gym, as the world is your gym. Working out a sweat could take place at your local park, back or front yard, trails, and outdoor gym. There are various fitness pursuits to choose from.
Calisthenics is a form of physical fitness that utilizes only your body weight as resistance. The term calisthenics is derived from the ancient Greek word “kallos”, which means beauty, and “sthenos”, which means strength. Therefore, beautiful strength is the art of using your own body weight to maximize your strength, endurance, coordination, and flexibility.
The foundation exercise in calisthenics includes pull-ups, push-ups, dips, squats, lunges, jumps, handstands – that’s right, anything that is bodyweight-related with minimal equipment would be classified as calisthenics. This can be done at your local park, in your backyard, or even at an outdoor gym.
There are various forms of calisthenics in the modern era, with competitive calisthenics being called street workout which is a growing international sport. This includes:
- Freestyle calisthenics (cool moves such as the swing 360, switchblade, geinger, shrimp flip)
- Endurance calisthenics (reps and sets for muscle ups, pull-ups, push-ups, dips. squats)
- Statics calisthenics (handstand, planche, front lever, back lever, human flag)
- Weighted calisthenics (one rep max with weights in addition to your body weight)
Want to learn more about calisthenics? Head over to Gymless.org to get fresh workouts that you can do anywhere, anytime. With their help, you can get one step closer to living a healthier lifestyle and achieving your health and fitness goals.
The great thing about running is that you can run wherever you like, as fast or slow as you like, and for as long as you like. The freedom is yours to choose – so why not ditch the treadmill and catch a glimpse of fresh air!
When you become a runner, it will uplift your life as it improves many aspects of your physical and mental wellbeing. According to research, running on a regular basis will:
- Reduce the risk of cardiovascular disease and cancer
- Reduce the risk of premature mortality by 25-40% in comparison to non-runners
- Improve immunity against disease and infections
- Improve mental help and reduce depression
- Improve physical appearance and self-esteem
Similar to running, cycling can be performed at your own pace, whenever and wherever you like. The beautiful aspects of cycling are as countless as the beautiful roads and sceneries you will find.
There are many benefits to cycling, varying from improving your mental wellbeing due to the elementary release of endorphins which boost your mood and confidence, building muscle, and weight loss. A study examined data from 264,337 participants, over the course of 5 years found that cycling on a regular basis could cut your risk of heart disease and cancer by almost half.
Hiking combines a relatively relaxing physical exertion, with being outdoors and exploring new views. What better way to exercise than to come close with nature and embrace the natural landscapes around you?
Hiking is a form of cardio that can help to improve weight loss, core strength, sleep quality, and muscular endurance. You can do this with a local hiking group or with your friends, which is a great way to connect with people.
Taking a walk is amongst the most simple and not to mention, free leisures you can do. A short 30-minute brisk walk, 5 times a week can cut your risk of heart disease by 30%. In addition, it has many powerful health benefits such as burning calories, boosting immune functions, and increasing energy and mood. Also, it counts towards your 150 minutes of the suggested weekly exercise.
As the cold weather arrives, you might just want to cozy up on the couch with a cuppa tea and watch Netflix. While this sounds like a solid plan, you’re missing yourself out on exercising outdoors in the crisp air, the feeling can be invigorating. But more importantly, it provides you with a host of physical advantages you can enjoy.
Here are some examples of winter sports you can do:
- Ice Skating
To celebrate your fitness this winter and build a healthier, more active body, consider any of these beginner-friendly and 100% gym-free exercise options listed above.