“You have to exercise, or at some point you’ll just break down.” – Barack Obama
According to a study published in ResearchGate, lack of exercise is a primary cause of most chronic diseases. Experts say that physical inactivity is as deadly as smoking. However, this doesn’t mean that you need to join a gym or health club. Work schedules and family responsibilities may not let you spend hours in a gym. Instead, you can schedule an exercise program at home and involve in activities that can keep you fit and healthy.
Work out at home
You don’t have to sacrifice your workout if you don’t go to the gym. Set some goals, just like losing 20 pounds and then design an effective workout program at home to reach this goal. Strength and cardio exercises can be done at home or in a park. There are a variety of gym-free workouts such as jumping jacks, lunges, planks, high knees, push-ups, triceps dips, sit-ups, abdominal exercises and strength-building workouts that will give you great results. Do each exercise for 60 to 90 seconds and repeat them two or three times. When planned properly, a full body workout can be just as effective for gaining strength, building muscle, or burning fat. Find an exercise partner who is really serious about getting their workout as you are. Household chores like cleaning the house and gardening are also good exercise that can burn calories.
Walk whenever you can
Walking is good exercise. It helps you to stay fit even without actually feeling like you’re exercising. Walk whenever you can – walk to the grocery store instead of driving or choosing home delivery. At work, you can schedule walking meetings with your team, though it won’t work if with large groups.
Take the stairs instead of the elevator
Even a little change in your everyday habits can make a huge impact and keep you fit. Even if you are in a shopping mall or a restaurant, try to use the stairs instead of an escalator or elevator. Consider elevators only for long distances, such as if you have to reach the tenth floor.
Also, avoid sitting continuously for a long time like more than 30 minutes a time, as it can lead to serious health issues. Set an alarm to remind you to get up and do some stretches at least once an hour.
Follow a healthy diet
Make sure to stick to a balanced diet. Along with regular exercise, develop smart eating habits. Cut intake of sugary, fatty and processed foods, and follow a healthy eating plan with a balance of protein, whole grains, vegetables and fruit.
