Lack of time is the number one reason people give for avoiding workouts or getting to the gym. The gym is also full of equipment that can be confusing or even intimidating to operate. When life is busy and it seems like there are hardly enough hours in the day to stop and take a breath, working out can end up on the bottom of the to-do list. In honor of Simplify Your Life Week, here are some ways to get in a great workout without going to the gym or incorporating equipment. These simple exercises can be integrated throughout the day or as a scheduled session right at home.
Go for a walk
This is the simplest exercise to do, but can still have a big impact. Take a walk around the block; bring the dog, kids, or use it as some quiet time. If you find it’s too hot to go out midday, try a morning or evening walk when it’s cooler. Track your steps on your smart phone with a FitBit® for extra motivation.
Play, play, play
The easiest way to exercise is to make it fun! Get some friends or family together in your neighborhood and play some games! Baseball, basketball, tennis, beach volleyball, etc. are all great ways to exercise while having fun. After dinner make a point to go outside; play tag with your kids, fetch with your dog, or bocce ball with your spouse.
Body weight exercises
No need for equipment with body weight exercises! Try doing squats and push-ups right in your living room. If you are watching a television show, hop up during a commercial break and see how many squats and push-ups you can do in one minute. Challenge yourself! Short bursts of activity can really add up through the day and energize the body.
Take a hike
Try a new adventure in a simple way! Hiking is a great way to exercise; the terrain tends to change incline which gives your muscles a new workout from the traditional flat treadmill. For hot days, look for tree covered paths that tend to be cooler. Take a friend with you or include the family!
Hanging out at the pool is the essential summer time activity, and swimming is a great way to get a full body workout with low impact on joints. If you’re tired of swimming laps, try running in place to work your lower body. Do pool dips (lifting and lowering your body in the water on the edge of the pool) for a great upper body work out.
Whichever activities you choose, commit to being active every day. Find activities you enjoy and people you enjoy doing them with. It doesn’t have to be complicated, just get out and move.
Meet a Medifast Intern!
Sarah Miles is the current Nutrition and Wellness intern at Medifast this summer. She is working on her Bachelor’s degree in Nutrition Science with Kaplan and is hoping to pursue a career in nutrition after graduation. When she’s not helping with research and various projects at Medifast, Sarah enjoys spending as much time outside as possible. She loves living an active lifestyle by hiking and swimming with her two dogs anytime she can.