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

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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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Last Updated on September 8, 2021

10 Fitness Excuses You Need to Stop Making Now

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10 Fitness Excuses You Need to Stop Making Now

“You can have results or excuses. Not both.” – Anonymous

Human beings tend to only ever do as much as they absolutely need to.

Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

1. I don’t have enough time.

This is probably the most common fitness excuse of them all.

First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

A 30 minute workout takes up 2% of your day.

Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

2. I’m way too tired to workout.

Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

If you’re too tired to workout, change your sleeping habits, not your workout habits.

3. But exercise is so boring!

You don’t want to exercise because it’s boring?

So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

4. I have no motivation to workout.

If you think you need motivation to train you’re already half beat.

What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

Are you motivated enough to train for two minutes? That’s all you need.

5. I have kids to look after.

One day your kids might have someone to look after too: you.

Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

You kids should be your biggest reason to exercise, not your biggest excuse.

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6. I don’t have anyone to train with.

What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

7. I don’t feel very well.

After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

8. The gym is too expensive or far.

If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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9. I don’t know how to train properly.

If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

People love giving out tips. You might even get a training partner out of it.

10. I feel intimidated by the fit people there.

This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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