Walking with child

How to keep yourself fit without going to the Gym?

Imagem de Olya Adamovich por Pixabay

My friends and office colleagues sometimes discuss their fitness levels, anxiety, and other ups and downs in life. Your ability to keep yourself fit is in your hands. Let us have a look at “How to keep yourself fit without going to the Gym“.

Everyone can give you better advice, on how to live a fit, stress-free and happy life, but without your commitment to yourself, it’s just another discussion for killing the time, as we do when we watch TV or explore social media for hours.

What is your priority?

In general, people focus on things that are on high priority in life. Priority doesn’t become significant by just discussing issues, it becomes a priority by how you act on upon them.

If you do not act to keep your old friend in your connection, your friendship is not your priority. Your level of engagement in your work decides how your job is at your priority. If you don’t act on your diet, health is not your priority. Similarly, if you are not working out on a daily basis, fitness is not your priority.

Let us explore how to keep yourself fit without going to the Gym.

Make Fitness your priority

When your body is fit and healthy, your mind becomes strong. Your healthy mind gives you positive thoughts all the time. In my opinion, if you want to enjoy your life, give fitness your priority # 1. Your ability to handle day to day situations and how you handle your thick and thin typically depends upon how strong and positive your approach is.

I don’t have time

This excuse is common. I have heard from many people that they don’t have time. Do not get hooked to this disease. Yes, I call it a disease, because this is just an excuse, and any excuse has its long term bad effects. It stops a human from functioning in the right direction.

Don’t be late

Do not get late for a workout before it’s too late. Your today’s action will help you nurture your tomorrow. You will reap the benefits of what you will sow today. The best part of the daily workout is, it is absolutely free, and it doesn’t require any money to be fit. All you need to do is build it in your blood.

Build a daily workout habit

When you like to watch TV, you don’t need a special reason to make an effort to reach out to the TV remote. You will do it without even thinking about it. When you want to check out what’s happening on social media, you check mobile on every notification ring.

These are just habits you have built-in yourself, so why not build another habit of workout on a daily basis.

Common human habits are built upon what reward you get at the end. For example, when you watch TV, you get a reward that you get entertained. A cup of coffee can give you a kick and satisfies your craving as a reward.

The biggest bonus of daily workout is, it will give you the sight of calmness, stress-free, and positive mind, in addition to a healthy and strong body.

If you think this reward can motivate you to keep reading ahead, go ahead and read the rest of the article, “How to keep yourself fit without going to the Gym?

Let us get into action

You are reading further, I believe now you have made your mind to get into action. You have made the benefits and what reward you will win from daily workout clear to yourself.

From here forward you will get into real action. Don’t give it up, keep up the momentum.

Decide a particular time

In the beginning, prepare your daily workout plan. Decide what time is suitable for you. The first thing to start building a good habit is to make your principle and keep yourself disciplined.

Write your own code for the program you will install in your daily life. In the beginning, the program duration is 30 minutes 4 to 5 times a week. You will use your following resources,

  • Your time
  • Your energy

Imagine yourself as an athlete, keep your passion alive, and give yourself a try. Believe me, it’s worth trying. The reward you will get is priceless.

You will win when you start

Remember, you will only win when you take your first step. Just thinking of “I will start soon” is just a thought. To know, any idea is just a thought unless acted upon.

When you decide your daily workout time, keep yourself free only for this activity. Do not let other distractors, like social media notifications or TV programs to engage you at that particular time. It is a good idea to mute your mobile, which will reduce the craving to see at every notification.

When you are in action, you have learned ‘how to keep yourself fit without going to the Gym‘.

Start Walking

Often people underrate walking as a form of exercise. Only sweating in the gym can not be defined as a complete exercise. Walking helps in Cardiovascular health, weight control, reduces obesity, and toning your muscles.

A study on overall 44,448 individuals found that adults living in less walkable neighborhoods had a higher predicted 10‐year cardiovascular disease risk than those living in highly walkable areas.

“Walking is the best possible exercise. Habituate yourself to walk very far.”

Thomas Jefferson

Now your shoelace is tight, start walking. In the beginning, you just need to start with as little as 10 minutes of walk. Keep your speed slow in the beginning, do not be in a hurry to jog.

Most of the people try to reach a high level swiftly, they find it difficult to cope with that and give up quickly. You need to build a walking habit, and when it is in routine, you will never leave it.

Walk with mindfulness

Do not challenge yourself initially, with continuous efforts soon you will be able to do that. Walk slowly and with mindfulness. Pay attention to surroundings, hear the sounds in the background, feel the fresh air on your face. When you use all your senses, you use full attention to minute details, you enjoy more.

Gradually increase time

When you want to increase the time for a walk, remember to keep yourself in control. I will recommend, increasing 1 minute every week. Don’t worry, you will reach your goal of 30 minutes in just another 20 weeks that is around 5 months from start. (10 minutes + 1 Minute X 20 weeks).

Slowly, make a plan to increase your step count to 10,000 steps on a daily basis. There are many gadgets available in the market to track your step counts, calory burns and other physical activities.

Remember, we are building our lifetime habits, so patience is the key to develop lifelong practices.

Gradually increase speed

When you are comfortable walking with a controlled speed, gradually increase the speed. For example, if you are walking with a speed of 3 Km / HR at the beginning that means you have covered 0.5 KM in the initial 10 minutes.

Try to increase speed gradually in order to reach up to 6 Km / Hr. by the time you reach your walk time 30 minutes, you will find you have covered a distance of 3 KM in half an h duration. That is double the speed of what you started in the beginning.

Try the “Run-Walk-Run” method

When you are totally in control of your walking, you can introduce the “Run-Walk-Run” method in your daily routine. You might consider running 30 seconds, then take a break or walk slowly for one minute. When you run, you get tired, your running muscles produce fatigue, the break or a slow walk in between reduces your fatigue and gives control over the way you feel.

Train hard, turn up, run your best and the rest will take care of itself.

– Usain Bolt

Encourage others to walk

Encouraging others will help you in return. It will motivate you to keep your commitment to yourself, and you may get some company for a daily walk. Making friends on joggers track is fun. Try it, you will love going for a walk!

If you like the article, please share with others too, so they also know how to keep themselves fit without going to the Gym.

Disclaimer: The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

About the author

Zuber Palawkar

Zuber Palawkar

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36 Comments

    • Thank you so much for your valuable inputs. I am glad that you liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Asma, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Very encouraging article. We all need to hit the tracks walking and exercising in daily basis and who can be a better person to advice other than the fit and active Zubair bhai.

    • Thank you so much, Shahryar brother, for your motivating words. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Zuber Bhai, almost same pattern I am using and lost 32 kg in 4 months. Very informative and motivational thanks for the efforts.

  • Very Helpful article. There will be no excuse that don’t have a time..
    Thanks for share with us.
    May you live long..

    • Thank you so much, Mohamed, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Dear Mr. Zuber, very interesting and motivating. If you unable to spare time to Gym atleast we need to make habit of walking if you really care about your health. Very informative articles.

    • Thank you so much, Jameel, for your valuable inputs. I am glad that you liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Mustafa, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Very nice and motivational one. I would suggest to increase daily 1 minute instead of week
    I am inspired by your respond and reply to each public comment.

    • Thank you so much, Yaseen, for your valuable inputs. I appreciate your suggestion. In my opinion, if you want to build a good habit, develop it gradually. It is upon person to person how he/she is committed to build a walking habit. Some may feel comfortable increasing daily 1 minute, some may find it easier to increase 5 minutes every week. In a nutshell, keep your motivation high and attain your fitness.
      Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Layan, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Sara, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Mohammed, for your comments. I am glad that liked the article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Qais, for your comments. I am glad that you liked my article. Please keep visiting this site to see the most recent updates on different topics that may interest you.

  • Best time to walk is early morning when you wake up. Exercise in the morning always makes the rest of the day more productive and you are more focused and well

  • Thanks for the motivation….
    I agree with what you have mentioned that we don’t have time is a disease…

    Its really true coz mostly we blame time for everything.

    • Thank you, Salwa for your valuable inputs. Blaming external factors is just like trying to save our face from laziness. In my opinion, the cure to excuse disease is in everyone’s hands. Take action right now, keep walking, and enjoy your life.

  • Walking as advised by yu in yur recent article would be a miracle if gradually one make up his / her mind to do it on a regular basis.As due to hectic lifestyle one doesn’t get enough time to go to gym and do excercise regularly. It happened most of the time that we often out of enthusiasm pay the gym fees for the whole year and do not attend the gym even for a month hence walking as advised by yu is more practical and feasible for a healthy lifestyle irrespective of one’s age.

    • Thank you so much, Muzammil, for your valuable inputs. I am glad that you found this article useful. Please keep visiting this site to see the most recent updates on different topics that may interest you.

    • Thank you so much, Kamar, for your valuable inputs. I am glad that you are enjoying my articles. Please keep visiting this site to see the most recent updates on different topics that may interest you.

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