Imagem de Olya Adamovich por\nPixabay\n\n\n\nMy 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".\n\n\n\nEveryone can give you better advice, on how to live a fit, stress-free and happy life, but without your commitment to yourself, it\u2019s just another discussion for killing the time, as we do when we watch TV or explore social media for hours.\n\n\n\nWhat is your priority?\n\n\n\nIn general, people focus on things that are on high priority in life. Priority doesn\u2019t become significant by just discussing issues, it becomes a priority by how you act on upon them.\n\n\n\nIf 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\u2019t 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. \n\n\n\nLet us explore how to keep yourself fit without going to the Gym.\n\n\n\nMake Fitness your priority\n\n\n\nWhen 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.\n\n\n\nI don\u2019t have time\n\n\n\nThis excuse is common. I have heard from many people that they don\u2019t 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.\n\n\n\nDon\u2019t be late\n\n\n\nDo not get late for a workout before it\u2019s too late. Your today\u2019s 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\u2019t require any money to be fit. All you need to do is build it in your blood. \n\n\n\nBuild a daily workout habit\n\n\n\nWhen you like to watch TV, you don\u2019t 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\u2019s happening on social media, you check mobile on every notification ring. \n\n\n\nThese are just habits you have built-in yourself, so why not build another habit of workout on a daily basis. \n\n\n\nCommon 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.\n\n\n\nThe 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.\n\n\n\nIf 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?"\n\n\n\nLet us get into action\n\n\n\nYou 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.\n\n\n\nFrom here forward you will get into real action. Don\u2019t give it up, keep up the momentum.\n\n\n\nDecide a particular time\n\n\n\nIn 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.\n\n\n\nWrite 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,\n\n\n\nYour timeYour energy\n\n\n\nImagine yourself as an athlete, keep your passion alive, and give yourself a try. Believe me, it\u2019s worth trying. The reward you will get is priceless.\n\n\n\nYou will win when you start\n\n\n\nRemember, you will only win when you take your first step. Just thinking of \u201cI will start soon\u201d is just a thought. To know, any idea is just a thought unless acted upon.\n\n\n\nWhen 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.\n\n\n\nWhen you are in action, you have learned 'how to keep yourself fit without going to the Gym'.\n\n\n\nStart Walking\n\n\n\nOften 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.\n\n\n\nA study on overall 44,448 individuals found that adults living in less walkable neighborhoods had a higher predicted 10\u2010year cardiovascular disease risk than those living in highly walkable areas.\n\n\n\n"Walking is the best possible exercise. Habituate yourself to walk very far." \u2013 Thomas Jefferson\n\n\n\nNow 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.\n\n\n\nMost 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.\n\n\n\nWalk with mindfulness\n\n\n\nDo 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.\n\n\n\nGradually increase time\n\n\n\nWhen you want to increase the time for a walk, remember to keep yourself in control. I will recommend, increasing 1 minute every week. Don\u2019t 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).\n\n\n\nSlowly, 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.\n\n\n\nRemember, we are building our lifetime habits, so patience is the key to develop lifelong practices.\n\n\n\nGradually increase speed\n\n\n\nWhen 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.\n\n\n\nTry 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.\n\n\n\nTry the "Run-Walk-Run" method\n\n\n\nWhen 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.\n\n\n\n"Train hard, turn up, run your best and the rest will take care of itself." \u2013 Usain Bolt\n\n\n\nEncourage others to walk\n\n\n\nEncouraging 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! \n\n\n\nIf you like the article, please share with others too, so they also know how to keep themselves fit without going to the Gym.\n\n\n\n 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.