Depending on your daily schedule, hitting the gym may not always be an option. But do not let that discourage you from being your greatest self for the year.  A large number of women are unable to hit the gym during the week because of their hectic work schedules. The good news? There are ways to work out that don’t require a gym!

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Busy people may not find time in their schedules to do the recommended 150 to 175 minutes of moderate cardiovascular exercise per week at their local gym. If you are finding it hard to fit in some work outs, check out these four ways to work out that don’t require you hitting the gym. Believe us when we say you will appreciate this post sooner than later. 

#1 Take the stairs and pick things up

Taking the stairs can be a great way to work out without having to attend the gym. When you take the stairs, it requires about 8 - 11kcal of energy per minute, which is high compared to other moderate level physical activities.

Stair climbing can help you build and maintain healthy bones, muscles and joints. When you take the stairs, it can actually burn more calories than running on the treadmill. You burn approximately 500 calories per hour walking up and down stairs.

The stairs are often right there in front of you on a day to day basis, which can typically make it a lot easier just to take them than to get to the gym or get to the sports field. As an added bonus, you burn calories not only on the way up but also while going down the stairs!

You can also take it up a notch by picking things up throughout the day! Increase your strength training by squatting whenever you pick up objects. Lean slightly back and pick up an object when your arms are close to the floor. Be sure not to bend over, as bending over causes intense strain on your lower back. Squatting builds the quadriceps, hamstring and abs muscles, helping you help your back when done repeatedly. 

#2 Turn housework into cardio 

Hitting the gym can hit your pockets hard especially when it has not been budgeted accordingly.  Not only can it effect your bank account – but going to the gym cuts into your time. You can still get fit without going to the gym, especially when you have space in the comfort of our own home.

According to the Compendium of Physical Activities Tracking Guide, 30 minutes of mopping or sweeping floors burns about 130 calories, while 30 minutes of vigorous cycling on a stationary bike burns 400 calories. The forward and back motion of vacuuming is a great workout for your abdominal muscles.

Vacuuming alone can have you burning approximately 190 calories per hour. Increase the calories you burn by performing single leg lunges every 2 to 3 minutes. Take a large step forward with your right leg and lunge until your right knee is at a 90-degree angle. Hold the position for 3 to 10 seconds and then step back. Repeat with your left leg.  Turning your housework into cardio is something you probably already do but unknowingly.

Cleaning your home is one of the best workouts you can get. Mopping burns approximately 195 calories per hour. Make sure you switch arms as you sweep, mop or rake. You should reach and pull back with your right and left sides evenly. Favoring 1 side will create a muscle imbalance and may lead to pain.

Get on your hands and knees and scrub. This cleaning exercise works your shoulders and upper arms intensely. Housework such as sweeping, vacuuming, and even making the bed can all add up to getting a good cardio.  Women and older people tended to report more time spent doing housework as part of their physical activity. Some household chores require good foot cushioning and stability in order to perform them without the risk of injury.

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#3 Use body weights

There are multiple benefits to adding body weights to your to your fitness routine.  Training with weights helps to tone, lift, firm, and shape your body. Stronger muscles can help with your everyday activities. If you have no weights, you can substitute items such as lugging shopping bags, moving furniture, lifting kids and strollers, moving them in a safe repetitive motion.

Weight training can increase your lean body mass and therefore increase your metabolism. We also suggest trying home exercises such as squats, lunges, abdominal crunches, pushups, pull-ups or step-ups – these require no weights!

Keep movements smooth and controlled. Strengthen the opposing muscles, such as the chest and back muscles, and strive for muscle balance. Playing your favorite songs in succession will also increase the endorphin-boosting power of music. Try the various doing weights to various music such as dancing, Latin, hip-hop and fast rock songs.

#4 Walk as much as possible 

If you find yourself at a desk position, we encourage you to try to walk as much as possible. Instead of parking in the usual close spot to your job, try opting for a further spot to add extra steps to your day.  Walking is great exercise, particularly for beginners or those with little physical activity.

As the oldest form of transportation and accessible anywhere in the world, walking not only allows you to engage and tone muscles in your upper and lower body, it also can assist with weight loss, and heart health.

To make walking less lonely and more fun, turn walking into a fun social event by inviting your friends or co-workers.  Walking is what we were born to do and is the finest overall exercise we can give our body. Walking is the suggested workout over running for many people. 

Related: 8 Tips for Sticking to Your Workouts

 

Working out is such an important part of everyday life. In order to enjoy a healthy life, it is important to get as much exercise you can in a day, even if that includes doing basic tasks. Many household chores are considered medium intensity cardiovascular or strength-training exercises.

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-Taelor
The CGS Team

Taelor CageContent Contributor