In an age where the wildest, most expensive gym membership and workout regimen is often seen as the epitome of fitness, that’s starting to change. More people are realizing that they can be healthy without ever walking into a gym. New research highlights the importance of practical, common sense actions such as walking. They highlight the powers of less is more workout philosophy.
A 2022 study revealed that taking up to 10,000 steps a day provides protective effects against cardiovascular disease and cancer. Additionally, the mental health benefits of walking in nature have been well documented, and daily walks are associated with better sleep quality. Here are some real-life strategies to help you get fit no gym required, from walking to at-home kettlebell workouts, to resistance bands, and beyond—read on.
The Power of Walking
Walking is one of the most powerful and underrated forms of exercise, and you can reap great rewards from it. Additionally, related to cardiovascular disease, another 2022 study emphasized the protective effects of walking specifically in reducing the risks of CVD and cancer. Setting a goal of 10,000 steps a day may seem overwhelming, but it’s something that can be truly achievable and fit into a person’s lifestyle.
Taking a walk in nature will both keep your heart healthy and give your mental health a boost. Research has shown that time spent outside significantly lowers stress and anxiety, among other benefits. Daily walks help improve sleep quality, too, resulting in more energy and health overall.
“VO2 max, a measure of your body’s ability to use oxygen during intense exercise.” – The Guardian
For people interested in getting healthier by walking, having a goal is important. Goal setting needs to be realistic. Increasing the number of steps you take each day one step at a time makes this easy exercise a more realistic and fun fit into your day.
Efficient Workouts Without Weights
RKC creator Pavel Tsatsouline has made famous a one-or-two-exercise style of working out. This strategy promotes a schedule with healthy intensity all day long. Their new approach enables anyone—regardless of fitness ability—to easily achieve fitness whenever, wherever, and in whatever way works best for them. It’s especially empowering for folks who might otherwise find conventional exercise intimidating.
The “Norwegian protocol” is quickly becoming a favorite as an effective, time-saving workout. The approach mixes four minutes of hard work with three minutes of productive recovery for the best overall results. That cycle is repeated four times total, creating a full-body workout in under 30 minutes.
Research suggests that performing two sets of exercises per body part per week can be enough to build strength effectively.
“sets” – Source not specified
More recently, kettlebells have become one of the most popular tools to accomplish strength training goals without a big gym setup. A traditional kettlebell consists of a heavy “bell”-type bottom that provides a range of exercise options, working many muscle groups at once. Beginners would be recommended to start at either a 12kg or 16kg kettlebell. If you’re more advanced, consider a 20kg kettlebell.
Incorporating Equipment for Enhanced Fitness
Resistance bands are another great option when looking for gym-free workouts. Resistance bands are a wonderful back-health resource and shoulder mobility tool, making them hugely versatile. A typical set of resistance bands offers a minimum of 10kg of resistance per band. They feature 25 levels of magnetic resistance so you can optimize every training session.
If you want to make a more long-term investment in home workout equipment though, the choices are seemingly endless. Try an ab wheel, suspension trainer or pull-up bar—for both convenience and cost effectiveness! An ab wheel will set you back at least £7+, whereas a suspension trainer can be found for as little as £40+. With a pull-up bar costing around £20, it’s simple to diversify your routine to show a more balanced approach toward fitness, right from home.
As Americans seek new, more fulfilling options beyond the four walls of the gym, they’re discovering fun, motivating new activities to challenge themselves. They escape the confines of prescribed instruments and classrooms.