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5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym

5 Fun Ways to Transform Your Body And Health When You Don’t Feel Like Going to the Gym

Some days (or weeks), you just don’t want any part of the gym. You are either too tired, stressed, busy, or lazy—all of which happen to the best of us. But, just because you don’t want to go to the gym doesn’t mean your health will have to take a sabbatical. You still have a body to maintain, keep strong, and improve over time.

When it comes to transforming your body, you may only think of the gym as the place that can make this goal happen. But, transforming your body isn’t just a physical thing. Optimal health includes 4 pillars of fitness—mental, emotional, spiritual, and physical.

With these in mind, here are 5 ways to transform your body and health when you don’t feel like going to the gym.

1. Swimming

Every four years, the Olympics rolls around and during that time the increase in interest for swimming seems to double if not triple. Yes, it’s a physically impressive feat to swim that fast, but a lot of times, many people are enamored with the lean and toned shape of the swimmers.

Swimming (not leisurely doggy-paddling) can burn up to 750 calories per hour. Calories are important, but to transform your body and health entails more than just burning those calories.Swimming has been linked to increasing longevity.[1] For those with injury issues, swimming provides an activity where you can push yourself without the added risk of further injuring yourself.

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Swimming improves your lung function and thus provides tremendous benefits to your respiratory system.[2]

2. Dancing

The majority of people may think of dancing as a weekend-only activity (often accompanied by loud music and a few drinks). But, dancing is an activity that provides many benefits to your health.

From pole dancing to salsa dancing, this form of physical activity helps transform your body by helping you take control of your internal world, and perhaps most importantly, can help you improve your confidence.

Dancing can increase our level of happiness[3] as it aids in the fight against mental illnesses.[4] Another benefit of dancing is its ability to help keep your brain sharp and prevent dementia.[5]

3. Walking

It can be boring and often times overlooked as a way to improve your health, but walking is a powerful tool to use in your exercise regimen. In fact, a daily walk of up to 25 minutes can add up to seven extra years to your life.[6]

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For those heavily involved with weight lifting, walking provides a great supplementary activity because it is not taxing exercise and thus you’re allowing your body to relax and repair. And for those who have trouble sitting and meditating, walking can be used as a form of meditation especially if you’re doing this activity while out in nature.

Walking has been shown to help those with Alzheimer’s[7] and many other diseases.[8]

If you require a sharp brain for your career, walking also helps with mild cognitive impairments and improves your thinking.[9]

4. Sex

What better way to transform your body and have some fun in the process than to have sex (safety first though)?

Individuals who engage in sexual activities a couple times a week have higher levels of immunoglobulin A in their saliva.[10] This is an antibody designed to help us fight infections and the nagging common cold that gets many people.

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Often times we resort to chocolate or other foods that could hamper our fitness goals when we’re stressed. But did you know that sex (specifically semen)[11] can act as an antidepressant for women? And with men, according to a study by the National Institutes of Health (NIH), those who have more intercourse have better control over their blood pressure compared to men who have less intercourse.[12]

Engaging in frequent sex also helps you maintain the fountain of youth (i.e. maintaining great skin).[13]

Sex is so powerful that getting busy in the morning can lead to you having a glow to yourself all day long.[14]

5. Yoga

If you scoff at yoga and the benefits that it is supposed to provide, think again. Yoga deserves a seat at everyone’s table when it comes to transforming your health and body.

Yoga has been suggested as benefiting those who suffer from depression, schizophrenia, and other mental conditions as well as sleep problems.[15]

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Those who suffer from frequent migraines can also benefit from adopting a yoga practice.[16]

To reiterate point number four about more sex helping with your health, yoga will help with a myriad of your sexual functions and this applies to both men[17] and women.[18]

Yoga also helps those with insomnia.[19]

Lastly, yoga can aid in your nutrition and daily decision-making because its regular practice can help you to be more mindful with your food choices, as it helps you to avoid mindless eating.

Reference

[1] Prevention: Dive Into Longevity
[2] Indian Journal of Physiology and Pharmacology: Comparative study of lung functions in swimmers and runners.
[3] Prevention: The Happiness Trick You Haven’t Tried
[4] The Denver Post: The Many Health Benefits of Dancing
[5] New England Journal of Medicine: Leisure Activities and the Risk of Dementia in the Elderly
[6] Independent: A Daily Walk Can Add Seven Years To Your Life
[7] Scandinavian Journal of Caring: A community-based exercise programme to improve functional ability in people with Alzheimer’s disease: a randomized controlled trial
[8] NCBI: Walking – the first steps in cardiovascular disease prevention
[9] Mayo Clinic: Mayo Clinic Finds Exercise Can Reduce the Risk of Mild Cognitive Impairment
[10] NCBI: Sexual frequency and salivary immunoglobulin A (IgA)
[11] Psychology Today:Attention, Ladies: Semen Is An Antidepressant
[12] NCBI: Blood pressure reactivity to stress is better for people who recently had penile-vaginal intercourse than for people who had other or no sexual activity.
[13] The Telegraph: Sex is the secret to looking younger, claims researcher
[14] Daily Mail: How a spot of morning passion can make you glow all day long
[15] Frontiers in Psychiatry: Yoga on our minds: a systematic review of yoga for neuropsychiatric disorders
[16] NCBI: Effectiveness of yoga therapy in the treatment of migraine without aura: a randomized controlled trial.
[17] International Society for Sexual Medicine: Yoga in male sexual functioning: a noncomparative pilot study.
[18] The Journal of Sexual Medicine: Yoga in female sexual functions.
[19] NCBI: Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries.

More by this author

Julian Hayes II

Author, Health & Fitness Coach for Entrepreneurs, & Speaker

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Published on October 17, 2019

How to Build Endurance Fast and Enhance Stamina

How to Build Endurance Fast and Enhance Stamina

Day to day we all suffer. Life is hard, have you ever got to work and just stopped right in front of the stairs and just absolutely dreaded the thought of having to go up to them? By the top, you’re out of breath, uncomfortable and sweating.

So, how to build endurance fast and enhance stamina? We will look into the tips in this article.

What Is the Best Exercise for Endurance?

When faced with any exercise venture, we will always ask ourselves “What is the best way to get to our goals?”

Really it does depend. Why do I say this?

There are a lot of variables as to what form of exercise I might recommend for you. Not to worry I just won’t leave it there. I’ll give you examples that will fit for many different scenarios.

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When recommending forms of cardio for people, you have to examine many things like, how long have they been training, their age, any injuries that were diagnosed by a medical professional and just some nagging pains that they may have from overly tight muscles.

When faced with someone who is very under trained, has worked years at a desk, and hasn’t trained in decades, I would recommend a non-impact form of cardio like a bike, elliptical, row, reason being that their muscles, tendons and ligaments aren’t used to bearing hundreds of pounds of impact that is caused every single time we jump, land, run. This same idea would go for someone who has any kind of arthritis in the knees, back etc.

When faced with running, and sprinting, I would recommend these modes of cardio to those clients that have experience with these forms of cardio, whether that be athletes or just casual runners; of course, assuming that they have good running technique and footwear. Without good running technique or footwear, you are bound to run into some sort of injury eventually.

Types of Cardio: LISS Vs HIIT, Which Is Better?

There are two main forms of cardio that people are familiar with or have heard of.

One of them is “LISS” which stands for low intensity steady state. This form of cardio wood be represented by a form of cardio that is not very taxing and doesn’t involve any sort of intervals. A good example would be walking on the treadmill on a slight incline and moderate paced walk that you are able to keep up for approximately an hour.

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Currently on fire, the very well known form of cardio “HIIT” which stands for high intensity interval training. This cardio is very intense and includes spurts of near maximal effort followed by a complete rest or active recovery (walking). Perfect example of a HIIT workout would be interval sprints, sprinting maximal effort for 20 seconds followed by a minute of walking (1:3 work to rest).

Now that you know what they are, you may be asking which one is better for you. And the answer is, both! Both will build your endurance and when we combine both of them into your training protocol, you will build your endurance and stamina even faster than just using one or the other!

Here’s a routine you can take reference of:

Mock Training Week (Novice Trainee)

  • Monday: HIIT sprint (1:3 work to rest) 20 min
  • Tuesday: LISS bike (slight resistance) 60 minute
  • Wednesday: LISS walk (outside if possible) if not slight incline light pace, 60 minutes
  • Thursday: OFF
  • Friday: HIIT row machine(1:2 work to rest) 20 minutes
  • Saturday: LISS walk (outside if possible) if on treadmill small incline, light pace
  • Sunday: OFF

*the allotted work to rest ratio will vary based on the level of physical fitness of the individual

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How to Build Your Physical Endurance

When building a customized cardio program, it is very important to know your baseline level of cardio done via fitness testing. These tests will give you a good measure from where you are starting, so you can easily measure your progress a few months down the road.

If you’re not familiar with exercising programming and really want to train efficiently and with good form, it would be a good idea to hire a Personal Trainer. The trainer will be familiar with performing these types of fitness test and can ensure they are being performed exactly the same each time to ensure accurate results. A Personal Trainer can also help you build a customized cardio program tailored to your goal of building endurance based on your current fitness levels.

How Endurance Is Actually Built

Endurance is actually built by challenging our base fitness of cardio which in turn build our Vo2 Max (most amount of oxygen we can use during exercise), which is the best measure of cardio/endurance.

In order to challenge our endurance, we must make our heart more efficient. A good measure to see if you are improving would be to do a run for 5 minutes at a certain speed on the treadmill and then measure your Heart Rate immediately after; then repeat that exact test 8 weeks down the road to measure your progress that way.

Another good way to measure our progress would be by increasing the difficulty of your workouts weekly/bi-weekly so you can see that you are progressing week to week.

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Final Thoughts

Besides the workout advice above, I suggest you combine all these following quick tips:

  • Eat healthy and unprocessed foods.
  • Challenge your cardio/endurance (train with intensity).
  • Train frequently.
  • Track your progress.
  • Get to a healthy body weight.
  • Build a good cardio program.
  • Have a goal.

Do these consistently because without sustainability, we will not see the most amount of results possible.

Great changes require consistency and hard work. Keep at it and follow your goals, results will come!

Featured photo credit: asoggetti via unsplash.com

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