Exercise tips: How to stay fit and active without going to the gym

There are many ways to exercise but a common and popular option these days is to enrol in the neighbourhood gym and workout. It is a great way to network and also stay fit.

But a gym may not suit your body’s needs. To some the tedium of the workout might be a problem, and to others finding the time to do so. To others yet, it might be a matter of finances or even the fact that the aches and pains of the workout aggravate body pain.

And yet, wanting to stay fit and body beautiful is a simple human need. Staying active doesn’t have to be complicated or expensive. The key is to find activities you enjoy and make them part of your daily routine. Small, consistent efforts add up over time.

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• Walking

Walking is one of the easiest and most effective ways to stay active. You don’t need any equipment, and you can do it anywhere.

• Take a brisk walk during your lunch break.


• Park farther away from your destination and walk the extra distance.


• Make it social by inviting a friend or family member to join you.


• Walking for just 30 minutes a day can improve your heart health, boost your mood, and help you maintain a healthy weight.

• Home workouts

• You can get a full workout at home with little or no equipment. Bodyweight exercises like push-ups, squats, lunges, and planks are highly effective.


• If you prefer guided workouts, there are plenty of free videos online. Platforms like YouTube have routines for every fitness level, from beginner to advanced.

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• Use household items as equipment

You don’t need fancy weights to build strength. Use what you already have at home:

• Water bottles or detergent jugs as dumbbells.


• A sturdy chair for step-ups, dips, or incline push-ups.


• Towels for stretching or resistance.


• Get creative and turn your living room into your workout space.

• Play a Sport

• Sports are a fun way to stay active without feeling like you’re exercising. Join a local team, play with friends, or even try solo sports like tennis or swimming.


• Don’t like competitive sports? Try casual ones like Frisbee, hiking, or cycling. The key is to find something you enjoy so it doesn’t feel like a chore.

• Take the Stairs

• Skipping the elevator and taking the stairs is an easy way to add activity to your day. It’s also a great workout for your legs and glutes.


• If you work in a tall building, start small. Take the stairs for one or two floors, then use the elevator for the rest. Over time, you’ll build stamina and might even ditch the elevator altogether.

Also read | Best exercises to burn belly fat, trim your waistline

• Dance

• Dancing is a fun way to burn calories and improve your mood. Put on your favourite music and dance around your living room.


• You don’t need to be a great dancer—just move! If you want more structure, look for dance workout videos online.

• Incorporate movement into your day

If you can’t dedicate time to a workout, break it into smaller chunks throughout the day.

• Stretch while watching TV.


• Do squats while brushing your teeth.


• Walk around while on phone calls.