Can't Get to the Gym? Try These Equipment-free Exercises
These No-Gym-Required Tips Are Inexpensive and Can Be Done at Your Own Pace
If you've ever skipped a workout or just didn't have time to go to the gym, you're definitely not alone. It happens to a lot of us - even the most dedicated gym-goers.
But the concept that the only way to have a good workout is by going to the gym or lifting weights is far from the truth. One of the quickest ways to start an effective exercise program doesn't take much at all, says Jeremy Davison, an exercise specialist at Health First's Pro-Health & Fitness Center in Melbourne.
He says the first step is using your surroundings to your advantage and changing up your daily routine.
Here are some equipment-free exercises Davison recommends that don't require a gym and can be done with a little bit of effort and a plan.
Daily reminder - Set a time limit when working at your desk. If you find yourself sitting longer then 10-15 minutes, get up and walk around your office or building. Sitting too long while working has the ability to promote bad posture and sedentary tendencies. It's important to get out of your seat and get moving.
Save money, improve your health and help the environment - If you find yourself in a relatively close proximity to your work, why not ride your bike there? This allows you to improve your overall cardiovascular endurance, enhance coordination and joint mobility, as well as decrease your stress levels, which can be important, especially for those with heavy workloads.
Forget the elevator and take the stairs - Climbing stairs helps build healthy muscles, joints and bones. It can also be one of the biggest changes a person can make to help achieve a healthy body weight.
Desk exercises - Chronic back pain seems to be at an all-time high, but it can also be avoided. Simple desk stretches/exercises, such as neck rotations, shoulder shrugs, seated figure-4 stretch (piriformis) and hamstring stretches can greatly improve your posture, strength, flexibility and mood. Whether you're at work, on a road trip or even on the couch, movement can definitely be the best medicine.
Body weight - The gym isn't always a necessity when it comes to improving physical fitness. Body weight exercises, also known as calisthenics, are a great alternative (push-ups, pull ups, squats, planks, jumping jacks, etc.). Body weight exercises offer a variety of ways to build lean muscle, no matter the time or location.