Picture pf girl walking up the stairs

7 Ways to Stay Fit and Healthy Without Exercising

Written by J.T

When we talk about fitness and staying healthy, the first image that comes to mind is often someone drenched in sweat at the gym, working hard. However, in reality, exercising does require the continuous commitment and lifestyle adjustment just to make it work. So, let’s cover some other ways to stay fit without actually hitting the gym, the track or the field.

1. Pick up the pace

A mere increase in the pace of your walk can have a significant impact on your health and fitness. While it is true that the benefits of a brisk walk will not measure up to full-scale workouts, do not underestimate its power in transforming your life. Walking helps to keep your heart strong and prevent or help to manage health conditions such as heart disease, high blood pressure, and type 2 diabetes. Besides that, it also helps your body to burn more calories and speeds up the metabolism.

2. Take the stairs

Always opt for the stairs—instead of using the escalator or the lift—where possible. According to studies, opting for the stairs burns more calories per minute than jogging. In fact, just five minutes of climbing the stairs will help you burn approximately 48 calories. So, head to the nearest staircase and start climbing now.

3. Clean the house

Yes, most of us dread cleaning and we would put it off for as long as possible. However, there is really no reason to procrastinate cleaning the house. Besides transforming your house into a pristine and spotless palace, it is also an excellent calorie burner. An average person will burn around 4 calories a minute for easy cleaning (for example, sweeping the floor and dusting). That is a grand total of 120 calories for only 30 minutes of cleaning!

4. Do it yourself housework

Does your garden need weeding? Does your car need washing? Do all these things around your house (and car) yourself and you will exercise your body without even realising it. Trust me, your arms will feel sore the day after these chores. Besides, if these chores require new skills, you will also exercise your brain. Start small (like weeding) and work yourself up to bigger projects such as fixing the gate and painting the house.

5. Be smart about diet and supplements

Listen to your body and nourish it. Eat healthy and well—avoiding junk food, processed and sugary food. Instead, increase your intake of fruits and vegetables. Incorporate supplements and superfood like virgin coconut oil into your diet for a protected immune system.

6. Incorporate physical activities into your family’s routine

Choose a physical activity that you enjoy as a family and make time to do it together every week. This can be walking around the park, a hike at one of Malaysia’s many trails, a game of badminton, or even just roughhousing at the pool. Besides instilling the importance of being active, this is also a great opportunity to unwind and bond with family members.

7. Play a musical instrument

Not many people are aware of this but did you know that playing musical instruments could burn a whole lot of calories. Yes, you read it right: playing musical instruments burns a lot of calories. A 2014 study found that one hour of violin-playing burns approximately 175 calories. Besides that, research has also shown that playing an instrument changes the shape and power of the brain.

Now that you have read up on the many ways to stay healthy and fit without workout sessions, make sure that you incorporate these ways into your everyday for a healthy and fit lifestyle.


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