The right workout routine can make a world of difference in a person’s life. When people like their fitness regimens, they’re more likely to commit to routine exercise, which can help reduce their risk for chronic diseases, make them less vulnerable to injury and improve their mental health.
No two people are the same, so a workout regimen that’s enjoyable and effective for one person will not necessarily appeal to another individual. Some people have no qualms about exercising in a gym, where strength-training machines and cardiovascular equipment facilitate full-body workouts that promote healthy minds and bodies. But others find gyms intimidating or can’t fit daily gym excursions into their schedules. Others may find working out in the same facility each day a little boring. That’s why it can be beneficial to find alternative means to exercising on those days when a trip to the gym isn’t feasible or appealing.
• Take to the trails. The great outdoors can be a gym unto itself. Various outdoor activities can build strength and promote cardiovascular health. Hiking is one such activity. According to Harvard Medical School, the uneven terrain hikers encounter on trails requires more energy to traverse, which in turn burns more calories than walking on level surfaces.
• Commit to interval training. Interval training has long been recommended to busy adults with hectic schedules. Interval training is exercise that involves periodic short bursts of intense physical activity followed by periods of rest or low-intensity activity. Interval training sessions tend to be shorter than moderate-intensity continuous training (MICT), but the periodic bursts of intense physical activity make interval training sessions highly effective workouts. In fact, a 2021 study published in the International Journal of Environmental Research and Public Health found that interval training provides similar health and performance benefits as MICT. Challenging hikes can mimic the effects of interval training, as can additional activities such as jumping rope, cycling and swimming that do not necessarily need to be performed at a gym.
• Embrace your inner yogi. Yoga is another physical activity tailor-made for busy adults who don’t have time to get to the gym each day. The characterization of yoga as a niche activity is no longer applicable, as participation among males in the United States alone grew from four million in 2012 to 14 million in 2022, according to Yogkulam.org. Though global participation figures are hard to determine, market projections estimating the valuation of the yoga industry at $215 billion in 2025 are a testament to the popularity of this activity, which Johns Hopkins Medicine credits with improving strength, balance and flexibility. Yoga also has become increasingly accessible since the pandemic, as Yogkulam. org notes 40 percent of yoga practitioners prefer virtual classes available through platforms such as YouTube that can be streamed from the comforts of home.
There’s no shortage of ways to fit exercise into your daily schedule, even on days when a trip to the gym is not in the cards.
