You know you have to exercise to prevent a variety of illnesses, increase your longevity, and have a better quality of life, but you simply loathe the gym, the machines, and the endless reps and can't keep up with a workout routine.
While gym workouts have many benefits, they are not the only ones that give your body and health many advantages. Meet 10 physical activities that don't require you to go to a traditional gym and will still do you great:
1. Swimming
If you are looking for physical activity to move your whole body while still improving your breathing capacity, be aware that swimming is a great alternative to the gym.
This exercise strengthens the upper, lower, back, and pectoral muscle groups, and develops motor coordination and flexibility while causing low impact to the joints. For those who want to lose weight, it is worth mentioning that an hour of moderate swimming burns about 500 calories.
2. Water aerobics
Despite being a complete exercise, swimming may require fitness that you do not yet have. In this case, the tip is to take water aerobics classes, which today are no longer exclusive to seniors, although these practitioners are still the majority.
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Movements help improve balance and motor coordination, strengthen the cardiovascular system and promote relaxation. In addition, water aerobics are often recommended for people with joint problems, as water avoids impact and wear.
3. Race
Did you notice that the number of runners has been increasing in recent years? This is no wonder, because this activity strengthens the leg muscles, improves breathing and cardiovascular capacity and promotes significant fat burning.
In addition, running stimulates the release of well-being-related hormones, helping to combat symptoms of stress, anxiety and depression.
4. Walk
You still can't run or can't impact your joints so much, but would you like to exercise outdoors? Then you can also opt for walking, a super-democratic exercise that can be practiced by people of all ages.
Although caloric expenditure is lower than running, walking also improves circulation and breathing, makes you more willing and relaxed, and even lessens the risk of osteoporosis, hypertension, diabetes, stroke, and stroke.
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5. Dance
Dance classes are fun, strengthen the cardiorespiratory system, develop motor coordination and balance, and tone the muscles. In addition, this is a physical activity that allows you to meet new people, improve self-esteem and help reduce anxiety, contributing to their physical and mental well-being.
There are a number of different types of dance, such as ballroom dancing, samba de gafieira, university sertanejo, forró, zouk, tango, belly dancing, flamenco, ballet etc. Just choose the one you're most interested in!
6. Zumba
Although it is also a kind of dance, the zumba deserves a separate mention for mixing the rhythmic movements with the sound of Latin music with the physical exercises themselves. Thus, the choreographies include squats, advances, and other movements that primarily strengthen the lower and core muscles.
A zumba class can promote the burning of 600 to 1000 calories depending on its intensity, as well as stimulate metabolism, toxin elimination and heart capacity.
7. Fighting and martial arts
Did the popularization of MMA make many people look for muay thai, boxing and other types of fighting and martial arts? But it is important to say that the classes do not include any violence!
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Muay Thai uses movements such as punches, elbows, knees and kicks, all properly accompanied by the instructor. Boxing, in turn, also has punches and kicks, including running, abs and rope to improve fitness.
Whatever fight you choose, they will all provide muscle building, increased calorie expenditure, coordination and strength development, and of course a great way to relieve tension.
8. Circus
Trampoline, rope and raised bars: The typical elements of the arena are put at your fingertips in circus classes, which work on muscles, balance, strength and flexibility. Like not exactly simple movements, the practice evolves gradually, allowing students to develop the necessary fitness and conditioning.
Due to the characteristics of the movements, circus classes are not suitable for people with back problems or hernia, so it is important to make a medical evaluation before starting the activity.
9. Pilates
Pilates is a physical activity that can be adapted according to the age, weight, limitations and needs of each practitioner, so that the movements proposed to you will be chosen in a personalized way.
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This modality strengthens the muscles, prevents injuries, improves posture, promotes body awareness and helps relieve pain, enabling a gain in physical and mental well-being.
10. CrossFit
Much more than turning huge tires, CrossFit is a physical activity that mixes elements of Olympic gymnastics, aerobic exercise and weight lifting, all in a very intense way, putting the body to work hard.
The main benefits of this activity are increased muscle strength and endurance, improved motor coordination, strengthening of the cardiorespiratory system and a gain in agility and balance, as well as intense caloric burning.
If you have not yet found a physical activity for you, be aware that there are several other options, such as yoga, functional training, cycling, water spinning, jumping etc. Regardless of caloric expenditure, will all of them offer benefits to your body and mind, contributing greatly to your health? The most important thing is to choose a physical activity that suits you. You don't have to go to the gym to live well!
10 Benefits Of Exercise On The Brain And Body - Why You Need Exercise (April 2024)
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