10 ways to get fit without the gym

If you are looking to start exercising or want to change up your exercise routine but don’t want to join a gym there are plenty of options for you. Exercise can be done in so many different ways from working out at home or in school and college to watching tutorials online and using exercise programmes.

Although sometimes it can seem daunting to begin a new exercise, taking things slow to begin with will help to build up your stamina and confidence. Choosing a mixture of activities can also help to make working out more enjoyable, such as taking a class one day a week and then working out outdoors on another.

10 ways to exercise without going to a gym

Go for a cycle

With the proper equipment, cycling can be a great way to get toned without the gym. One of its great benefits is that it does not have to be an added part of your daily routine. If work or some shops are close enough, take the extra time to bike there. You will be killing two birds with one stone; improving your fitness while getting where you need to be.

An important thing to remember when cycling is to make sure that your bike suits you; this means that the handlebars and seat are positioned properly for your body. This will reduce your risk of injury. If you are working, it might be useful to check out the BikeToWork scheme, as this can make buying a bike more affordable

Dance

Dancing is a fun way to get fit. From Zumba to Irish Dancing, hip-hop and pole dancing, there are plenty of different dance classes to choose from. If you don’t have the money to join a class, you can still work out and dance at home; YouTube, TikTok and Instagram have plenty of dance workout videos suitable for all ages and abilities.

Swimming

Certain exercises can be taxing on the joints, but exercising in the water lessens the impact that often causes injury. This is great news for anyone with knee problems, as the impact on land can negatively affect the knees. Swimming is a great way to tone the body because every movement is meeting the resistance of water. It is also a form of exercise that works multiple parts of the body.

Swimming directly benefits endurance and heart health. You can take swimming classes, look-up tutorials to bring to the pool, or just freestyle your own swimming exercise routine. Swimming is also linked to producing endorphins that improve mental health, like anti-anxiety and depression. With plenty of beaches around the country you also have the option to swim for free in the sea.

Hiking

Hiking is a great form of exercise for people who like to spend time in the great outdoors and getting in touch with nature. Even if you shy away from nature, there are plenty of moderate hiking trails to suit different styles. It is also a great way to exercise with a friend or a group of people.

Hiking benefits the heart and works the lower muscles of the body. It can also improve mental wellbeing and help you relax and connect with nature. Be sure to research the terrain of where you want to hike before setting off to help you determine proper clothing and equipment, and remember to research safe hiking tips.

Running

Running tones muscle, improves balance and improves overall fitness (sometimes called cardiovascular fitness). It also improves your lung health and immune system response, both of which can improve overall health.

Running is also linked to improvements in mood as the practice of running releases endorphins, sometimes called ‘runner’s high’.

Similar to cycling and hiking, running can be used as a mode of transport or as a way to explore nature. Find a path that you are comfortable with or explore new routes. Start off navigating short distances and work your way to longer ones. You could set a run to go from your house to a bakery or coffee shop.

With consistency, your running endurance will improve and you will be able to run faster and for longer periods.

Yoga

Yoga has existed for thousands of years and is linked to improved physical and mental health. You can either join a class or follow videos online.

As with most exercises, it’s a good idea to start with a beginner level, or at least a level that best suits your ability. Yoga is about listening to your body, so there are always modifications to make the exercise best fit you, and while you’re at it you’ll find little by little you are increasing that flexibility.

Exercise videos

There is a wealth of exercise videos online that you can use to improve your fitness, whether it be dancing, yoga, pilates or high-intensity interval training (HIIT). Videos can give you the benefit of instruction while maintaining the convenience of being at home.

You’re more likely to stick with exercise if you are having fun, so trial out various kinds of videos and find what works for you.

Dumbbells

Dumbbells can be incorporated into many aerobics exercises. However, when lifting weights, it is important to research the proper way, as lifting incorrectly can cause injury. Remember with weightlifting that you are working your way up; there is no shame in starting with smaller weights. In fact, starting with the right weight for you will be more beneficial to increasing muscle mass than choosing a weight too heavy.

Walking

Walking is a great way to sneak exercise into our regular routine. You can go on a walk while catching up with a friend, listening to a podcast or taking a break from work. You can seamlessly incorporate walking into your daily life by opting to walk to the shops or to a friend’s house, or by getting off the public transport a stop or two early and walking the rest of the way.

Picking up a sport

This is all based on your personal preference. What do you like to do? There are plenty of sports to choose from. Organised sports can give you structure, something to look forward to, and a positive social experience.

This does not mean that just picking up a game with friends is not equally as beneficial. The point is that you are having fun while working up a sweat. Even something as simple kicking a football around with friends for an hour will be an easy way to get your exercise in without the commitment of joining a team.

Important tips for all forms of exercise

Whether you are at the gym, in a class, or doing it on your own, remember that hydrating is an essential part of every exercise. When properly exercising, you are working up a sweat, and those nutrients need to be replaced.

Water is a major component of your muscle mass, and it also enables nutrient flow throughout your body. Dehydration places strains on your body, and prohibits the exercise from having its full effect. So, keep a bottle of water handy.

Another tip to remember is to listen to your body. Just as each person’s body differs from one to the other, so should your exercising routine. Don’t be discouraged if your routine is not at the same level as your friend’s. Pushing through tiredness and sweat will help you to increase your stamina and ability, but you should not be in pain while working out.

If you are taking on too much, you may be causing more harm than good for your body. This only means that you should scale down a bit, or alter your workout so that it pushes you, but doesn’t hurt you.