Exercise, Health & Fitness

How to Get Fit Without Going to The Gym

After reading the title, for a moment, you might have thought of whether it’s possible.

Yes! You can get fit without going to the gym.

Going to the fitness center isn’t always the best option when it comes to staying fit. In fact, most of the people don’t like spending hours lifting the bulky weights, walking by treadmills, etc. Also, hiring personal trainers can be expensive.

Yet, there are some physical activities, which don’t require any gym equipment. By doing these workouts regularly, you can keep your weight under control, improve the flexibility of the body, boost mental health, and strengthen your bones. Let’s discuss them in detail.


Swimming is a perfect workout, which provides ultimate relaxation to the body and mind. Moving your body against the resistance of the water is like a challenge, and it can help in toning the muscles while burning those extra fat. There are many styles—breaststroke, backstroke, side-stroke, and freestyle.

How to get fit without going to the gym?

How long do you need to swim to stay healthy? It’s as much as you can. Usually, you should plan for 30 minutes with actual exercise time is 20 minutes. In the beginning, you should commit yourself to go swimming for at least 3 times a week. Once you learn the basic swimming techniques, you can increase the time per workout.

Studies have found that swimming can help you boost mental health, which will help you improve mood and focus at work.


Cycling is a good fun exercise for people of all age groups. It can easily fit into your daily routine—from going to the school/work to visiting the local market. It can help you reduce risks of serious health conditions such as depression, cancer, heart attack, diabetes, and obesity. Cycling can also help your brain function properly, thus reducing the cognitive changes that can lead to dementia.

To lose weight, you need to burn more calories than you consume, and cycling can help you achieve this goal. Cycling burns 400-1000 calories an hour, depending on the rider weight and intensity of the workout.

Additionally, by joining a cycling club, you can grow your social circle, thus alleviating symptoms of mental illnesses such as anxiety and depression.


Jogging is a form of aerobic exercise that can help you improve cardiovascular health and lose weight. It’s different from running, which requires more work from the heart, legs, and lungs. Researchers have found that jogging can help in improving memory and reducing the chances of occurrence of age-related conditions.

There are several safety suggestions by health experts, which you should follow. Like, don’t go for jogging right after eating. Eat at least 45 minutes before the workout. Drink plenty of water during and after jogging. Eat a clean diet to provide your body with the necessary nutrients.

To track your pace, distance, calories burned, time, and other parameters, you can download some of the best technology applications for your mobile device.


Yoga comprises a set of physical, mental and spiritual practices, which can help you stay fit. It was originated in India and has gained popularity worldwide. There’re a wide range of Yoga exercises called asanas, which can make both body and mind fit. Bal Asana, Kapalbharti, and Sukh Asana are some of the best morning yoga stretching techniques.

Major health benefits of practicing Yoga exercises are—increased flexibility, weight control, balanced metabolism, improved cardio health, increased energy levels, muscle strength, and athletic performance.

No matter what your fitness level is, you can take advantage of Yoga asanas to become more energetic, happier, and peaceful. The beauty is—you can practice these asanas anywhere—in the backyard, terrace or park.

Kegel Exercises

Kegel exercises are effective for strengthening pelvic floor muscles, and these can help in preventing incontinence. Both men and women can benefit from these exercises.

How to do these exercises? Sit or lie down. Tighten your pelvic floor muscles, and hold for two to three seconds. Then, release. After the contraction, you should completely relax the muscles. Repeat the process for at least 10 times, and do the exercise to five sets a day.

Studies have found that kegel exercises can help in reducing the chances of occurrence of erectile dysfunction, one of the severe sexual health problems among men.

Focus on Recovery

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Covering it up—with a healthy body and mind, you can achieve anything in your life. To get fit, you don’t need to buy expensive gym membership plans. However, you can also promote wellness by doing your favorite physical activities including swimming, jogging, cycling, Yoga, etc.

Medical studies have confirmed that these workouts provide lots of health benefits such as increased energy levels, improved cardio, muscle strength, and athletic performance. No matter what your fitness level and age group, you can take advantage of these exercises to promote wellness and fight with various conditions.

If you’re a beginner, you can seek professional advice from Youtube videos and online blogs. Wish you the best of luck for your journey to IMPROVE HEALTH!

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