We often associate the idea of working out with the gym, but gyms aren’t always readily available. Maybe you’re traveling, or you’re going through a tough time at the office and can’t make it to the gym. Whatever the case may be, you shouldn’t condition your fitness routine on being at the gym. There are lots of ways to get your daily exercise in – fitness on the go! To give you a head start, we put together a quick guide of exercises you can do anywhere at any time.
Fitness on the Go: Exercises for When You Can’t Make it to the Gym
If you live in a city, it’s not that difficult to find a gym in your area, but if you’re always on the move or live in the countryside, gyms may not be that readily available. So, here are some exercises that are similar to what you do at the gym but don’t require any specialized equipment.
Speed Walking
First on our list of fitness on the go is speed walking. Also known as power walking, speed walking is a great cardio exercise that engages a wide range of muscles, including thighs, buttocks, and abdominal muscles, and helps you burn calories. It’s also a great mood booster as it helps release endorphins (like most physical activities).
Speed walking is also a great exercise if you’re on the heavier side and want to lose weight. It’s not as bad on your joints as running and gets your heart running just as fast. Moreover, regular moderate-intensity workouts have been shown to increase life expectancy.
Plus, you can practice it on your way to work or school if you don’t have time to fit a separate workout routine into your schedule.
Running or Jogging
If you like high-intensity exercises, you should consider running or jogging. However, make sure you do proper warmup since both forms of exercise put stress on your body, especially the joints of your lower body.
The great thing about picking up any of these two exercises is that it gets you out of the house. If you live outside the city and around nature, it’s a fantastic way to enjoy some fresh air and connect with your surroundings. Of course, you can still get some fresh air in the city, but only if you have a park or forest nearby.
Try Jump Rope – Fitness on the Go
If neither power walking or running gets you excited, why not try a classic? Jump rope is a form of cardio exercise that boosts your heart rate through the roof. It’s also high-intensity interval training (HIIT) because it involves short bursts of intense exercise alternated with recovery periods.
Furthermore, jumping rope can be classified as a plyometric workout – these are exercises in which muscles exert maximum force over short intervals of time – and a weight-bearing activity that can help to improve bone density. Lastly, jump rope engages multiple muscle groups, thus adding some elements of strength training to the mix.
And all you need is a rope, adequate footwear, comfy clothing, and a straight surface. We also recommend learning about the different types of rope and which one best suits your needs (especially if you want to get serious about this).
Photo by Gabin Vallet on Unsplash
Other Forms of Exercise
There’s more to having an active life than just going to the gym. In fact, only about 2.4% of the world’s population actively goes to the gym, so the rest of the world has to get their fitness somewhere else.
While a large number of the population has jobs that involve physical labor, the adult population that works in an office and doesn’t go to the gym prefers other activities, such as playing a sport (individual or as part of a team), yoga, cycling, and so on.
Here are a few more examples that may pique your interest:
- Swimming – Pools, lakes, or even the ocean provide the perfect venues for this whole-body workout.
- Hiking – This one offers the added benefit of enjoying nature while being physically active.
- Gardening – Believe it or not, gardening involves a lot of physical work, which makes it a great form of exercise.
- Ballet/Dancing – No matter the dance style (Salsa, hip-hop, Zumba), dancing provides wonderful cardiovascular benefits.
- Kayaking/Canoeing/Rafting – These water-based activities work your upper body and require core stability.
- Rollerblading/Skating –This fun activity provides an excellent lower-body workout and improves balance and coordination.
Overall, you can be as active as you want and learn new skills even without access to a gym. Plus, being active doesn’t have to cost you anything besides the proper equipment and footwear.
If you choose a sport that requires additional accessories, choose one that’s simple and easy to understand, like jumping rope. This is a form of exercise you can practice while traveling while taking a break from work, or while you’re feeling bored at home.
Wrap Up
Achieving and maintaining physical fitness on the go is possible. It does not necessarily require a gym membership. There are lots of activities you can integrate into your daily routine, like jogging, cycling, swimming, hiking, gardening, or even dancing.
The key lies in finding an exercise or activity you enjoy so it becomes less of a chore and more of a hobby. Exercise should be fun as well as rewarding, both physically and mentally.
Cover Image Credit: Pixabay