No Gym, No Problem: Alternate Ways Of Staying Fit

In a perfect world, we would all be dedicating hours on end to working out and taking the necessary steps to leading a healthy life. Unfortunately, with the various time constraints that many people experience on a daily basis (be it work or personal obligations), this isn’t always a viable option. What if there was a way you could get all the gains of a long workout routine, without taking up too much of your time?

This is where quick, high intensity workout regimes come in. Plenty of these types of workouts have been popping up lately to meet with the demand of folks who are pressed for time. These routines incorporate high intensity exercises, which bring plenty of benefits to the body over longer workouts.

It’s important to note that a gym is not the only answer to staying fit, and there are other places, spaces and things that can help you stay fit. Here are some things that you can do to get a workout, without a gym:

1. Recreational Sports

If working out at the gym is not your cup of tea, why not try recreational sports? Recreational sports such as futsal, hiking or badminton are fun ways to get your body moving. They also act as an avenue for you to engage with other people. Fitness is more fun when done with friends, after all – and it’s been proven to help you stay motivated in the long run.

Try starting with the people you hang with most often for easier organisation – a weekday futsal session with your workmates is doable, as is a weekend hike with friends. Trail running on roads or in stadiums can also be easily arranged. What you can do is search for social running groups such as WeBeThirsty or create your own group on the AIA Vitality app to stay motivated together.

2. Public Parks & Spaces

Don’t write off your neighbourhood park! Most come equipped with basic outdoor fitness facilities that can be very useful when it comes to strength training. Look for rigs like monkey bars, pull up bars or horizontal bars, which help to assist your strength exercises like pull ups and leg raises. 

Local fitness groups like Bar-Risan expound on the benefits of strength training at public spaces with these facilities. You can search for them online to find out more. 

3. Cycling

Also considered a form of recreational sport, cycling may require you to already have a bicycle to begin with, but once you get one, it will take you places. Cycling is safe for young and old alike as it is a low-impact workout and is less likely to cause strain or injuries compared to other workouts. As you pedal, you engage all muscle groups and are actually getting an aerobic exercise which helps to build strength and stamina.

Confident that you can take things up a notch? You can try your hand at joining  cycling groups that trek across miles of roads on weekends! If this seems a little too daunting, you can start small with family-friendly cycling facilities at these places: 

• Desa Parkcity Central Park
• Kepong Metropolitan Park
• Putrajaya Botanical Garden
• Forest Research Institute of Malaysia (FRIM)
• Taman Saujana Hijau, Putrajaya

4. Swimming

The swimming pool is another place you can get a great workout! Whether you’re exploring water aerobics or just swimming laps around the pool, you’re giving your muscles a harder workout in the water than you would on an exercise machine in the gym. This is because of the dense nature of water which results in more resistance, requiring your body to exert more effort. Even just walking from one end of the pool to the other while tensing your core can be beneficial. To make sure your pool exercises pay off, you would ideally want to hit the pool at least two to three times a week to see the results.

5. Household Chores

Tackle household chores to get an indoors workout! Did you know that engaging in cleaning activities can burn up to 240 calories an hour? Just put on some funky music to get yourself in the right mood and focus on chores which have the highest calorie burn such as vacuuming or cleaning the toilet. You could even switch it up by doing some squats or push-ups each time your song ends and move on to the next. Here’s how else you can get a workout at home:

6. Build Your Own Boot Camp

Get creative and come up with your own fitness boot camp routine, whether at home or at a park. This usually involves military-inspired cardio routines that incorporate different exercises at different intervals to be completed within a time frame. Here’s a basic routine you can try on your first attempt: Jumping jacks, lunges, push-ups, high knees and sit ups. Do each item for 60 to 90 seconds, and repeat each set two to three times. Rest in between sets if needed. If you feel you could do better with expert guidance, there are plenty of boot camp fitness training providers in Malaysia.

There are plenty of avenues for staying physically active that doesn’t require a gym membership, whether it’s using facilities at a public park or joining a fitness-based dance class. Don’t limit yourself to what you think is possible, but explore and try different ways to stay fit. Here’s to making the choice to stay active, every day!

AIA Vitality is a unique insurance and health programme that actively supports and rewards you for making healthier choices every day so you can live a healthier, longer and better life.