Dr. Walter Salubro has 828 followers on Twitter

5 Ways To Stay Fit Without Going To The Gym

So you want to start working out but you don’t want to join a gym. Not to worry. There are other options.  

Read on …

According to The Canadian Society for Exercise Physiology (CSEP), adults require 150 minutes (2.5 hours) of exercise a week.  If you are looking to start exercising but don’t want to join a gym, the good news is you can do other fun, exciting and rewarding activities that will get you moving, sweating and feeling great.  Exercise and physical activity brings with it lots of health benefits. Regular exercise must be a pillar to the foundation of great health.

Here are 5 ways to stay fit without going to the gym.

1. DVD Exercise Programs there are many really good DVD video programs that you do in the comfort of your own home for a fraction of the cost of an annual gym membership.  Most require very little equipment like elastic exercise bands, gym balls and dumbbells.  Some of these types of home DVD exercise programs provide a full body workout, including resistance training, cardio, core and abdominals.  Some get you using only your body weight (ie pushups, plyometric jumping etc.) which can give you a super whole body workout.

2. Running / Jogging – This is a wonderful way to get your cardio workout.  Running may not be for everyone, however if it even crossed your mind to give it a try, I suggest you run with a friend, a group of people or a run club.  Many communities have run clubs that meet once or twice a week for free.  This is wonderful way to get your weekly exercise while hanging out with other like-minded, healthy-mind people.

3. Fun Physical Activities – Exercise doesn’t always have to take on the form of a traditional types of workout or activities (ie. lifting weights, treadmill, elliptical etc).  Try other fun activities like indoor rock climbing or dodge ball.  Be creative. Find a physical activity that you will find enjoyable.  Consider playing a favourite sport.  Many communities have house league sports that are fun to play and can give you a good cardio workout.

4. High Intensity Interval Training (HIIT) – It sounds intimidating but it’s one of the best forms of exercise that can be done right in your home.  HIIT is also called burst training because you are doing short bursts of a high intensity activity (like jogging on the spot, jumping jacks, sprints etc) that last for about 30-60 seconds. After each burst or interval, you take a recovery break for 1-2 minutes. Then this repeats for 3, 4, 5 or up to 8 times.  HIIT is designed to increase your heart rate during the intervals.  This a superior cardio and fat-cutting exercise.

 5. The Home Gym – Perhaps you really want to do traditional-style workouts such as lifting weights, treadmills, steppers or stationary bikes but want to avoid getting to a gym. You can always create your own home gym.  The nice thing about a home gym is that you can have the variety of equipment available at a commercial gym all in the comfort and privacy of your own home.  There are many universal home gym assemblies available for  purchase that can take up reasonably little space.  There are also many types of treadmills, elliptical and stationary bikes that are designed for home use.  If you are thinking about creating a home gym, be sure to include a least one piece of cardio equipment, a universal work-out station with pulleys and dumbbells.

Exercise is essential for optimal health.  There are many ways you can get your 150 minutes (or more) of exercise per week.  The only way to get the benefits of exercise is to just go and do it. Choose a form a exercise that you will find enjoyable and rewarding and go for it.

_______________________________________________________________

The Exercise Workshop Module at Back To Health Chiropractic Centre starts March 6, 2013.