Going to the gym can be a key to improving your health and getting in shape, but there are still plenty of exercises and sports that you can do at home or outdoors. If for any reason you can’t go to the gym, exercising at home or in the parks is the only solution you will have. You can exercise at home with minimal equipment and avoid wasting time and money.
In this article, we want to examine this issue and go to sports that entertain you and do not require registration in gyms. Stay tuned as we introduce 10 fun physical activities to improve your health.
Jumping rope is an inexpensive exercise that you can easily do at home. You will be able to burn calories and lose weight only by getting a suitable sports rope. This exercise can engage and strengthen the muscles of your legs, stomach, shoulders and arms and put a lot of pressure on the body.
It will be really fun to do this while listening to music. From now on, try to rope a little whenever you find free time, so that you have more or less 150 minutes of aerobic exercises a week and improve your health.
Of course, in the beginning, it is better to play the rope. By doing this, you can focus on heart rate and maintaining proper body form during exercise and prepare to use the rope. The controlled implementation of this exercise is very important; You have to jump up and down with the right rhythm, keep your arms bent and elbows to the sides of the body, rotate the wrists in the right rhythm and coordinate the rotation of the hands with your jumping. One minute of jumping rope followed by one minute of rest can be a good program to start with.
Stair climbing, which refers to running or stepping on the stairs, is considered an aerobic, intermittent and tense exercise. This simple but effective exercise can help you increase your speed, strength and coordination and improve your cardiovascular health along with losing weight.
Climbing stairs is a great way to get your heart rate up and your body sweating. Find out which parks or buildings have a lot of stairs and try to go to these places regularly and climb them.
In this exercise, the muscles of the hips, quadriceps, abdomen, hamstrings and legs are involved and strengthened. You can adjust your speed according to your fitness level. Therefore, stair climbing can be more or less suitable for all people.
You can also diversify the sport and keep yourself entertained. For example, sometimes go up one step in between, sometimes move to the right side, sometimes to the left side, sometimes change your side for every two steps and sometimes turn your upper body when going up or down and Be more active. To begin with, you can devote 15 minutes to doing this exercise.
Running and walking
Determining a specific route for running and walking allows you to exercise more regularly and also to use your creativity. Walking and running are among the easiest sports and can be fun.
For this, you can keep your exercise varied and run, walk, slow down and increase your speed and give more variety to your exercise. This not only keeps your exercise different and doesn’t let you get bored, but also leads to higher calorie and fat burning levels.
For example, you can walk 100 meters, jog 100 meters, sprint 100 meters, and walk another 100 meters. Combining different types of walking and running will keep your program varied and expose you to the benefits of interval and tension training.
Hanging from the Barfix shaft
Barfix is a simple exercise that only involves hanging from a bar, pulling your body up, and then lowering and hanging. In this movement, several muscle groups are used and involved, such as the large back muscle, trapezius muscle, rhomboid muscles, as well as the forearm. In addition, you need to use strength, balance and strength of the whole body to hang and strengthen them.
Hanging from the Barfix bar can be easily done at home. To begin with, it is better to hang for 30 seconds each time and then rest a little. You can also go to parks that have exercise or play equipment and increase your physical activity by hanging from bars and machines like Barfix.
Walking in nature
Hiking in the hills and mountains can be more impactful than a regular hike and can also keep you entertained. We are unlikely to find anyone who does not enjoy nature and walking among trees and plants and open space. If you also like walking in the heart of nature, you can use it to have fun and also to improve your health.
Walking is one of the most interesting aerobic activities that can increase body strength and endurance, help improve brain health and reduce stress, and also prevent weight gain.
Try to consider a specific time in the week to get out of the house and enjoy nature. You can walk for up to an hour without feeling tired and consider it a strenuous exercise session. This makes you do more physical activity and burn more calories.
Walking with exercise tape
Exercise bands are inexpensive yet make a big impact on your health and fitness. You can walk and step sideways by using an exercise band and placing it around your thighs to engage your leg muscles and increase your physical activity.
To perform this exercise, you should put the exercise band exactly above the knees, then bend the legs and be in the squat position. In this position, you should move your hips back, raise your chest and keep your hands in front of your body. Now move slowly to the right or left and take about 4 steps. Then do the same to the other side.
Using tighter bands or lowering the body or placing bands around the ankles can increase the stress of the exercise. Doing this exercise for a few minutes a day will strengthen your legs.
Use of sports step
You can get an exercise step and jump on it and increase your mobility to burn more calories. You can also step on it and do step training. For this, you need to put your right foot on the step, then put your left foot on it and pull your body up, then put your right foot on the ground and finally stand completely on the ground by lowering your left foot. The faster you repeat this cycle, the higher your metabolism and heart rate will be.
This exercise has different types. You can also jump on one leg or use your creativity and do other things. Apart from the exercise step, you can use household items that are strong for this exercise. Doing this exercise in parks and on higher surfaces can also be efficient.
Stretching movements using the wall
Using a wall for support and stretching can support your body and allow you to exercise easily. There are many stretches and yoga exercises that you can do while leaning against a wall.
For example, stretching your legs up a wall is a great yoga exercise. To perform this movement, lie down in front of the wall and stretch your legs on the wall while keeping your head and shoulders down on the floor. Let the soles of the feet relax on the wall and rest completely on it. Relax your legs and stomach and breathe deeply
Leaning against the wall for balance and doing other yoga exercises can also strengthen your body without putting too much pressure on you.
Walking with long exercise
Regular walking is a simple and efficient exercise, but if you do it with long training, you can have more variety and put more pressure on the body. This exercise strengthens the lower body muscles and increases your strength and dynamics.
To perform a long walk, you need to stand and spread your feet shoulder width apart. Step your right leg forward until your center of gravity is between your legs. Lower yourself until your left knee is a few inches off the floor, then stand back up.
Now bring the left foot forward and place it next to the right foot. Then step forward with your left foot and lower your body and execute the lunge movement. In the same way, move forward with your legs and carry out the exercise as a walk. You can do this type of walking for short distances or for 20 repetitions.
Using sports software
In the end, if you don’t know how and where to start your exercise, you can go to sports software and programs and get help from them. These softwares, which are easily available, can provide you with various exercises and exercise programs and guide you for regular and appropriate exercise.
Most of these exercises involve stretching or strength training with body weight. So, you can do them at home and you don’t need to go to the gym.
Although many people believe that gyms are necessary to maintain health, you can exercise at home and enjoy its benefits.
The activities we have introduced in this article are quite fun and will improve your fitness. Try to do them regularly and get more physical activity.