There are numerous options to choose from when trying to exercise. But staying fit during the summer months doesn’t have to require a gym membership. Of course, you can join a gym or fitness class to give you an extra push to get into the gym during the summer, but who wants to be in the gym during the summer anyway.
At-home gym and workout equipment, such as under desk treadmills and under desk bikes simplify working out from home by giving you the option to workout while you work. This has a few benefits. First, you have all of your workout equipment in one location so you can workout whenever you want. More importantly, having your fitness equipment available to you while you’re at work ensures you can take full advantage of your day after you finish working out.
Whether you’re interested in the gym approach or an at-home workout option, this article shows you how to keep your fitness level high during the summer months. From choices such as fitness app workout classes, virtual yoga, or a treadmill workout, this guide will help you map out your workout routine this summer to keep you engaged throughout.
Apps such as Nike+ Training Club have more than 100 free guided workouts available for your consumption. Other apps such as Strava track your exercise and connect you with long-time runners and cyclists to keep your motivation. There are also sleep and food apps available that can pair well with a fitness program app. All of these apps together give you the ability to completely control your fitness routine.
However, you don’t need fancy gadgetry to get a workout during the summer. Assuming you don’t live in the extreme heat, walking and running outside should give you a boost of energy you crave. You don’t need a class to keep you focused and the best thing you can do to overcome your hesitancy is to start somewhere, no matter how seemingly small the workout is.
Going for a ten-minute walk can have a dramatic difference when it becomes a daily routine. You simply need to stop putting off exercise for the future. Focus on your own workout program and you will be able to tune out all of the distractions and insecurities you have about working out. Something simple, such as a weekly run can compound over time into large gains – because the wins are small and easy, you won’t even know how far you’ve come until suddenly, you’re travelling three times as long as you were at the start of your routine.
Establish a routine
Many people make the mistake of thinking they have to be intense in their workout to ensure they get the most out of it. You don’t. In fact, it’s much more advisable to start slow and build rather than starting fast. Ensure your workout routine is sustainable. It’s far better to workout five times a week for 30 minutes than once a week for two hours. One builds a foundation for you to build on. The other will leave you exhausted and make it more difficult for you to continue.
Exercise should be lifelong and not a quick-fix. A healthy lifestyle also doesn’t depend on killing yourself everyday in the gym. You need to balance your lifestyle to obtain health. This includes eating healthy and getting enough sleep to fuel your body and recover.
Exercise is an investment, not an obligation
Though you don’t need expensive gym memberships to get the most out of your health and wellness, you should think of fitness as an investment that pays off. In fact, a study conducted by Harvard University found medical costs fall by $3.27 for every dollar you spend on a wellness program. You don’t need to think about fitness as a money making machine but it is nice to know that investing in your health pays dividends. You simply need to find something that you love to do and prioritize it in your daily life.
Find something you Enjoy
One of the first basics you should understand about exercise is that you need to love it if you want it to last. To make your routine stick, you need it to become a natural act. And to make exercise become a natural act, you need it to be something you ultimately enjoy. You don’t have to be ecstatic every time you go to the gym. You just need to find something that consistently makes you feel good after you’ve completed it.
Here are some common exercises as easy as using a balance board that you can use to make your fitness routine more consistent:
- Squats. To perform a squat correctly, you must place your feet flat on the ground with your weight in your heels and feet shoulder width apart. Keep your back and neck in a natural alignment and lower your body so that your buttocks go toward the ground. Your thighs should go slightly past parallel and your knees should stay behind your toes. Hold this position briefly before returning to standing position. Also , focus on keeping your chest tall and core muscles engaged throughout the exercise.
- Lunges. Lunges are an excellent full body exercise. To start, stand up straight with your shoulders relaxed and down your back. Keep your chin up and eyes forward and step with one foot 2–3 feet in front of you. Your knees should never touch the ground as you lower your body to just before they touch. Keeping your weight centered, push back to the starting position and repeat.
- Planks. Planks are great to activate and strengthen your core muscles and improve your posture. To start, place your elbows and forearms on the ground. Then place your feet together behind you and balance on your toes. Be sure to keep your abdominal muscles tight as you lift your body off the ground and hold the position. You should hold the position in fifteen second increments for as long as you can stand. As you become more comfortable with the position, you will be able to increase your increments.
- Press-ups. For a proper push-up, start in the upper plank position with your feet together and hands shoulder-width apart. Keep your body stabilised and tighten your core muscles while you take a breath in through your nose as you lower your body to the ground. Do not rest if your body hits the ground and try to lower your body as low as possible without resting at the ground. Pause for a second. Then, as you push up your body, breathe out until you return to your starting position.
Adam Mulligan did his degree in psychology at the University of Hertfordshire. He interested in mental health, wellness, and lifestyle.