You want to get fit, but all that sweating and exercising… Not fun, right? Gyms are expensive, life gets in the way. What are ways that you might be able to get fit with almost no effort. You won’t believe these ten tips.
They are so simple that anyone can follow them and improve their fitness level in a short period of time. Remember that the most important effort you need to put forward is to start following these tips and keep up with them.
Your waistline, your heart, and your knees will thank you for making that first effort and following through. And you’ll love our ideas for couples to get fit together!
10. Exercise for Three Minutes
Exercise for three minutes at a time. The catch is, you have to get your heart rate up. Jump rope, jog in place, run to your mailbox and back, sprint the stairs at work – you get the drift.
Get your heart rate up for 30 seconds four to six times in a row or for three minutes. Do it a couple times a day and you’ll get in a great cardio workout.
9. Track Steps
This is a two parter. First get and wear a pedometer. Get one with flashy lights and a computer interface for a 21St century feel. Your goal is 10,000 steps or five miles a day. You get to track all your steps – to the printer, the restroom, the lunch room – they all count.
Next, go inconvenience. Take stairs part way instead of the elevator. Park farther away, change the TV manually, and walk around the block during your breaks. It all counts.
8. Find a Friend
Human or canines will work. It’s hard to resist soulful eyes hoping you will take them on walkies. You can often borrow a dog from a friend or volunteer at an animal shelter. And since many American dogs are overweight, you’ll be helping your canine friend as well.
Having a human friend or co-worker depending on you for a walk helps motivate you. Focus on walking, not chatting. You can challenge your friend to a race down the stairs or up the block.
7. Schedule It
If you put it in your planner, you won’t forget it. Schedule workouts and workout when scheduled. If you hate to work out at 5 am, you won’t, so pick a time when you want.
If you haven’t done your 10,000 steps, walk around the block before going home. The break between work and home life may help you relax and transition. Or coax one of your kids to go with you. Sometimes kids will open up during a walk.
6. The Desk Gym
We all know that annoying fitness dude who does grips at his desk. You can do the same thing, just less annoyingly. Stand up when you take a phone call. Take a break to walk around the office once an hour. It will not only make you feel mentally better but physically better as well. You can even do chair aerobics.
You can do the same at home, plus no one will wonder what you are doing.
5. Date Night
Rethink dates night. Instead of dinner and a movie, hit the gym, take a dance class, go for a walk. There are lots of free activities in most communities. On the plus side, exercising together can reinvigorate your relationship.
If you have a must watch TV show, head to the gym and work out while watching it. Time will fly and it beats sitting on the couch and shoveling in the snacks.
4. Set a Goal
Set a realistic goal. You aren’t going to lose 100 pounds in a month. Set a goal for 4 or 5 pounds and then reward yourself. And not with food.
Want to run a 5K? Work your way towards that goal and then wear your t-shirt proudly. There are lots of charities that sponsor 5-Ks so kill two birds with one stone.
You know yourself, so pick a reasonable goal and reward. And be honest. If you didn’t earn it, try harder!
3. Visit the Library
Most people don’t realize that your audience library is a great resource for workout videos. If you are too embarrassed to go to the gym, get a DVD and try out different activities in the privacy of your home. Always wanted to try belly dancing? There’s a DVD for that!
You can also find free workouts online. Don’t buy a workout DVD or program until you are sure you are going to stick with it.
2. Eat Right
Cut out sugar, artificial sweeteners, white flour, and processed foods. And more than anything, stop eating fast food and drinking sweetened drinks.
These foods won’t help you get fit and don’t have a good place in a healthy lifestyle. You’ll feel better, you’ll be healthier, and you’ll lose weight. You may not actually get fit, but you may have more energy to get fit.
Eat more lean protein, healthy vegetables, whole grains and good fats.
1. Do Something
If you’ve been living a sedentary lifestyle, just getting up and moving will make a huge difference in your fitness level. It really doesn’t matter what you do, all that matters is that you move.
Walk ten steps and work up to thirty. Walk half a mile and try for one mile. Lift five pounds and then go for seven. The small steps add up. And don’t compare yourself to others in the gym. You are there and that’s all that matters.
Yup, we cheated. There is no way to get fit without making an effort, but the effort doesn’t have to be an all out do-or-die sweat-fest.
Eat a cleaner, more healthy diet, make every step count, try a new activity, find a walking friend. Just move. If you are uncomfortable or can’t afford a gym, go online or to your public library to find DVDs.
The more fit you want to get, the more effort it will take. But the most important effort you can make is to get off the couch in the first place.