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6 Ways to Exercise Without a Gym

No gym membership? No problem! Whether you’re trying to save time, money, or you’re just more comfortable exercising at home, here are a few easy and creative ways to get in shape without a gym.

Go for a Walk

Walking is one of the most underrated exercises and it’s also one of the easiest ways to get moving. Consistent walkers see improvements in cardiac risk factors such as cholesterol and blood pressure, as well as mental health benefits like improved sleep quality, reduced stress and anxiety, and increased energy and stamina.

Free Workout Videos

Online workout classes are great because you can do them virtually anywhere. There are also several videos out there that don’t require equipment, so there’s no excuse!

Take the Stairs

Whenever possible, take the stairs rather than an escalator or elevator. You can even walk up and down the stairs at home or in your apartment building for an effective workout. Climbing stairs actually burns more calories per minute than jogging!

Make Your Own Gym

Invest in some light equipment like dumbbells, a yoga mat, and resistance bands. You can transform your living room or office space into a temporary gym, then stash that small equipment away once you’re done.

Go Hiking

Exercising in nature can help mental health and boost your heart rate. Whether you’re climbing a steep mountain, or on a winding dirt trail, hiking provides many benefits including building stronger muscles and bones, improving cardio fitness, and reducing stress and anxiety.

Get Creative

Not into the typical workout structure? There are tons of activities that don’t feel like exercise but actually are! Get up and dance, plant a garden, play with your kids at the playground, jump on a trampoline, play outdoor games like tag or capture the flag, or even clean the house. The point of being active is to train your body and mind that it’s fun and not something to dread—so, think outside the box. Your options are limitless!

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Benefits of Walking

Walking delivers a host of powerful benefits that impact everything from your body image to your personal relationships, your cognitive performance to your creativity, your stress, and energy levels to your sense of self-empowerment, and much more. (Pretty amazing, right?) Ready to go on a "walk" together to explore these truly amazing benefits? Let's go!

In a study titled, Improving Body Image One Step at a Time: Greater Pedometer Step Counts Produce Greater Body Image Improvements, it was discovered that women's satisfaction with both their physical function and personal appearance increased with the number of daily steps they took. This study has since been replicated multiple times, and the same benefits have been found to apply to men.

Studies have repeatedly demonstrated that the movements of people who walk together naturally sync up and that this physical synchrony leads to greater emotional synchrony. Christine Webb, Ph.D., a postdoc fellow in psychology at Emory University who has devoted much of her career to studying the relational and conflict-solving benefits of walking, explains, "When you're walking with someone, your forward momentum is not purely physical, but also psychological. You begin to feel more connected to the other person."

Neuroscientist Shane O'Mara, Professor of Experimental Brain Research at Trinity College Dublin, asserts that walking unleashes the cognitive powers of the brain like nothing else. "[When] you're walking," he says, "there are all sorts of rhythms happening in the brain as a result of engaging in that kind of activity, and they're absent when you're sitting. One of the great overlooked superpowers we have is that, when we get up and walk, our senses are sharpened. Rhythms that would previously be quiet suddenly come to life, and the way our brain interacts with our body changes."

A Stanford University study found that walking skyrockets creative capacity. In the study, 176 adults were asked to tackle a variety of tasks that required "divergent thinking"—a mindset shown to be central to the creative process in which challenges can be approached in unusual, "outside-the-box" ways—to generate innovative solutions. When research participants were reassessed on these tasks after taking a short walk, their divergent thinking scores shot up a whopping 60%.

Walking in an environment that provides a sense of contact with the natural world (even if this is only through a wooded city park) will significantly reduce your stress hormone levels. That's the conclusion of researchers who conducted a study published in Frontiers of Psychology that revealed that a twenty-minute nature walk caused cortisol levels to plummet. And because chronically elevated cortisol levels have been implicated in excessive abdominal fat storage as well as fat-loss resistance, daily walks—despite burning relatively few calories—may help you slim down.

If you're feeling tired or sluggish, a walk may be more effective at putting some pep back in your step than a nap. Research shows that walking can elevate energy levels even among people with chronic medical conditions. "A lot of times when people are fatigued, the last thing they want to do is exercise," says researcher Patrick O'Connor, Ph.D., co-director of the University of Georgia exercise psychology laboratory in Athens, Ga. "But if you're physically inactive and fatigued, being just a bit more active will help."

Many studies show that the simple act of rising from a passive, seated position to an active, standing position instantly increases feelings of self-empowerment. Researchers speculate that the physical expression of standing communicates the emotional message to the brain, "I can stand on my own two feet." But walking takes this intriguing finding even further. Walking communicates the emotional message to the brain that we can literally "take a step" to get where we want to go. Walking somehow seems to send emotional messages to the brain that we have choices available to us that aren't within reach while sitting (or just standing). This further enhances the feeling of personal empowerment by giving us a sense of expanded options and possibilities and the confidence that we can literally "move forward" to successfully reach them.

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Why Stretching is Important

Stretching is an essential component to health and fitness, yet it’s often overlooked. It isn’t given nearly enough importance as cardio, strength, and power training, but stretching is just as pivotal for physical fitness as sweat-inducing workouts. Here are just a few reasons you should start a regular stretching routine.

Getting More Flexible to Avoid Injuries

Stretching often can help prevent muscle imbalances. When your muscles aren't balanced, your body might choose the easiest ways to move, which can make your posture worse. This can make it more likely for you to get hurt.

Reducing Inflammation

Stretching can help reduce swelling in your body. If you have bad posture or do the same movements over and over, your body might think you're hurt and try to heal itself. This can cause inflammation. To protect itself, your body might make your muscles tighter, forming knots that make moving harder.

Getting Stronger

Stretching makes you stronger and better at doing physical activities. When you can control your muscles well in all directions, you're stronger. If your muscles are stiff or sore, you might not be able to move quickly or do your best during exercise.

Moving More Freely

Stretching helps you move better in daily life, like bending down to tie your shoes or lifting groceries. As you get older, it gets harder to do these things, but stretching regularly can make them easier.

Feeling Relaxed and Happy

Stretching doesn't just make your body feel better; it also makes your mind feel good.

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How to Run a Mile

If you’re trying to pick up the habit of cardio exercise, a good goal is to try and run a mile without stopping. Not a runner? Don’t worry! You can train to run a mile in just a few short weeks. With a little determination, consistency, and our tips below, you’ll be pounding the pavement in no time!

Start Slow

Start your run with a gentle jog to ease into it. Avoid sprinting right away, as you could exhaust yourself before completing the mile. Aim for a slow, comfortable pace for the initial minute or two.

Set a Target Time

New runners typically complete a mile in 10 to 12 minutes. On a standard track, aim to finish the first lap in approximately 3 minutes since a mile comprises 4 laps on such tracks.

Pace Yourself

For long-distance running, pacing is vital. Keep a steady, comfortable speed and regulate your breathing. If you feel yourself getting out of breath, slow down to maintain endurance.

Encourage Yourself

Boost your motivation and ease your run by reciting positive affirmations. Whether in your thoughts or spoken aloud, focus on encouraging words to keep yourself going.

Push Yourself Toward the Finish

In your final lap of the mile, pick up your pace a bit. Starting slow and finishing strong optimizes your energy usage for an effective run.

Reward Yourself for Finishing

Reward yourself for reaching your mile-running goal to stay motivated. Treat yourself with new gear, a night out, or something you've wanted. Connecting achievements with rewards boosts ongoing motivation.

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Check out our running shoe guide to make sure you have the right shoes you need to achieve your goals.

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Stay Hydrated

Water is the most abundant, and overlooked, element in the body. In fact, experts rank water second only to oxygen as essential for life and say most of us aren't getting enough. Whether you're just starting out with an exercise plan or you're a highly trained athlete, we've got some quick tips to help you stay hydrated.

Enhance the Flavor

Give your water a boost by adding fruits like lemons, limes, oranges, cucumber, watermelon, strawberries, or herbs for extra taste.

Build it Into Your Routine

Get into the habit of drinking water whenever you brush your teeth, eat a meal, or use the bathroom.

Integrate it Into Your Diet

Include fruits and vegetables such as melon, cucumbers, lettuce, and celery, which are high in water content, to help keep you hydrated.

Track Your Intake

Keep tabs on how much water you drink by using a smart bottle that syncs with your smartphone or by setting reminders and logging your intake in your calendar.

Stay Hydrated on the Go

Fill your water bottle before leaving home and take it with you wherever you go to ensure you stay hydrated throughout the day.

Mix Up Your Drinks

If you're not ready to give up soda or juice entirely, try switching between them and water. After finishing a glass of water, switch to soda or juice, and vice versa.

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Waves of Gratitude Event Series

Grab the family to create memories and have fun at special events throughout the year. From 5K runs, veteran recognition giveaways, and holiday celebrations—there’s something for everyone. Check out our upcoming events!

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