6 Practical Steps to Fitness Without Training

 When it comes to being fit and healthy, you might think exercise is the primary way to achieve these goals.

Practical Steps to Fitness

But what you might not know is that there are several ways to eliminate excess calories and promote your healthy weight and fitness without needing to join gyms or do exercises. vigorous.

Exercise isn't everything

There are many things you do during your normal day that can give you a "dose" of physical activity, such as taking the stairs instead of the elevator, which can help you burn calories, stimulate sweating and increase your heart rate.

And a 2018 study published in the British Journal of Sports Medicine indicates that any form of physical activity during the day has as direct an impact on your health as exercise.

In other words, you can get "targeted bouts" of more intense physical activity throughout the day (like running to catch the bus), which can give you a significant health benefit.

It is true that this occasional exercise is not a “sport” in the traditional sense, but it is a form of physical activity necessary for good health.

Below, we review some healthy patterns that you can follow in your usual daily routine to improve your fitness and health, without having to exercise and visit expensive gyms.

1. Choose the hardest path to reach your destination

If you have free time, you can always walk to your destination instead of driving or taking the bus. And even if you have to do it to save time, you can always go far enough and choose to walk a few extra steps to get to work or home, to feel the burn and sweat during your busy day.

Also, choose the stairs over the elevator or escalator. Small changes like these can help you stay fit and boost your cardio without devoting specific time to exercise.

According to the American Council on Exercise for Stair Climbing, a person weighing around 60 kilograms can burn around 235 calories climbing stairs for just half an hour during the day.

Climbing stairs for just half an hour during the day burns about 235 calories (Shutterstock)

2. Choose a basket instead of a basket

By avoiding conveniences like home delivery and shopping carts, you can add implicit exercises to your weekly routine to improve your fitness without having to train in specialized gyms.

Every time you choose amenities when shopping, for example, you lose an activity you could have done on your own. So when you have the time, do it yourself and try to find the time even if it's just for a few minutes.

Even loading and unloading your weekly groceries and necessities in the car can be a calorie-burning exercise, as it provides a little strengthening exercise for your arms, back, and legs.

3. Adjust the sitting position and do not exceed the period

Standing up straight is actually hard work that not many people can do.

According to The Healthy Health and Fitness website, maintaining good posture while standing, sitting, and walking requires you to engage and tighten multiple muscles, to the point that most people can't maintain this correct posture for a minute.

So practice standing and sitting with your trunk pulled forward and your shoulders pulled back and down.

You should also avoid sitting for more than 30 minutes at a time. Just getting up and moving every 30 minutes can boost your blood circulation and increase your activity level.

So get up and walk or stretch, especially if your job is a desk job that requires a lot of sitting. You can even do jumping jacks or run up and down the stairs in your building to get your heart pumping and your body muscles moving.

4. Hydrate the body and drink water

Water affects your energy level, provides you with proper hydration, adjusts your body temperature, and increases your heart rate. It is therefore necessary to ask the question before you start thinking about your physical form: Do you drink at least 8 glasses of water a day?

This is because approximately 60% of the human body is made up of water, so replenishing your body's water content is essential for flushing out toxins and improving your complexion and the quality of your internal organs functioning.

Drinking more water also helps boost your energy levels and promotes weight loss, which helps you cut out excessive snacking.

This will in turn reduce sugar and sodium levels in your diet, according to Livestrong, a public health journal.

Drinking more water helps boost energy levels and promotes weight loss (Shutterstock)

5. Eat a balanced diet

"You are what you eat", so it is important to know everything your body consumes.

Eliminating junk food from your diet can make a big difference because it's typically high in saturated fat and sodium, which can lead to obesity and an increased risk of heart disease.

Instead, set healthy goals like eating fruits and vegetables every day or avoiding processed, sugary, and starchy foods.

6. Rest and sleep well

In conclusion, getting 7-8 hours of deep sleep every night is essential and working to control anxiety and stress levels in your daily routine.

Consider the regular practice of meditation and relaxation exercises to increase the secretion of hormones that help recovery, and even reduce the risk of disease.

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