How to stay fit at home for free

by capetocasa

If your main goal this year is to get in shape, stay fit, or simply be healthier but you don’t want to join a gym, or maybe you can’t use your membership due to the Coronavirus restrictions, then the alternative is to set a fitness and nutrition plan to do so at home.

I used to have a gym membership a few years ago but I rarely used it and I realized that it is much easier and cheaper to stay healthy and fit without having to leave my home.

Lockdown made many people realise that too: you don’t need expensive equipment to do a workout or a fancy food subscription to eat properly.

Pros of working out at home

How to stay fit at home: Train
  • You have the freedom of doing a workout whenever you feel like it and you don’t have to adjust to other people’s timetables or show up on time.
  • No distractions: If you are shy, you won’t have to compare yourself to others and you can exercise at your own pace without feeling observed or watched if you are a beginner.
  • You don’t have to share the locking room and the showers with others. 
  • You’ll save money and time: no pricey memberships and fancy workout gear. You don’t need to prepare your gym bag before going to work, carry extra weight with you and spend time in the traffic to get there, change your clothes, get in line to use the equipment, and so on…
  • Staying active is essential for our physical and mental wellbeing and if you stick to a balanced nutrition plan and a consistent home fitness program, it is possible to obtain great results. 

How to stay fit without having to leave your home

Home workout: be your personal trainer

How to stay fit at home: Yoga
How to stay fit at home: Yoga
  • Set a goal: write down what you would like to improve. Maybe you’d like to be stronger or leaner or to be more flexible. Find out suitable home exercises to achieve your fitness goal.
  • Pinterest boards about fitness, health blogs, YouTube channels, workout apps, and workout classes are amazing free options if you don’t know where to start and what you would like to do. Most of the time you don’t need equipment because your body weight is more than enough. 
  • Always stretch before and after your workout: warm-up and cool-down are crucial to preserve the health of your muscles and joints as well as to avoid injuries.
  • Mix up your exercises, and make sure to change your home workouts quite often to get faster and better results. Changing things up is also useful to avoid boredom and to keep working out exciting.
  • Strength training, bodyweight workout, core workouts, cardio, barre, pilates, yoga…the possibilities are endless!
  • Exercise outdoor: going for a walk or a run in your local park is another amazing option to variate your activities if you are tired of online workouts. 
  • Recovery day: working out every single day is not recommended. Depending on your activity level, it is important to set a day to unwind and to give your body the chance to rest.

Check out my weekly work-out routine to know how I keep fit!

Healthy Meal plans

How to stay fit at home: Eat healthy

Healthy eating is by far the best long-term way to stay young and fit for longer, especially after your 30s. Below I have listed all my best nutritional hacks to maintain your shape and stay fit.

  • Investing in a good quality smoothie blender is a great way to include more vegetables and fruits in your diet and to take the edge off your appetite in between meals
  • Plan your weekly meals and stick to your list when shopping
  • Always prefer non-processed, fresh homemade food: the best solution to control what goes in your body, as well as the calorie intake, is to cook your meals. You can easily batch cooking during your day off and having your weekly meals ready in the fridge for you to heat up.
  • Know your portions: make sure you are aware of your portion size. It is very easy to overdo with carbs and fats so measure your food with a scale if you are not entirely sure of what your portion size should look like. 
  • Have a rough idea of the calorie intake recommended for you. It depends from person to person based on your weight, height, age, and gender. You can check online on a health blog or, if you have specific needs, it is worth seeing a nutritionist that will give you a targeted weight loss program.
  • Learn to read labels on packaging: knowing which ingredients are good for you is vital to select the right food. Usually, if the ingredient’s list is very long and there are many names you cannot even pronounce, it means that food is very processed and should be avoided.
  • Drink more water: sipping water throughout the day will keep you hydrated and as a result, you’ll feel more energetic and focused. 
  • Plan your healthy snacks: 2 snacks a day can curb your appetite in between meals and they will help you recover after a workout. I write down my snacks in my weekly food plan to make sure I always have something healthy to munch on if I am hungry. Fruits and nuts, plain no-sugar yogurt, and raw vegetables with healthy dips like hummus are all excellent snack options to keep yourself satisfied without sacrifices.

READ MORE | 10 FUN AND PRODUCTIVE ACTIVITIES IN A LOCKDOWN

A Few More Healthy habits to stay fit at home

How to stay fit at home: Exercice

There are several other things to consider if you would like to be healthier and fit at home. I have listed some of my favorite and most effective healthy habits below. Many of them are underestimated, however, they play a fundamental role to achieve your fitness goals at home.

  • Set an alarm to get up and go to bed at the same time every day: it will reinforce the circadian rhythm and as a result, your bodily functions and cycles will operate efficiently, keeping your system strong and energized.
  • Take 5 minutes break from sitting every 30 minutes of work: if you have a sedentary job, where you are sitting 8 hours a day, a useful tactic is to take small breaks every 30 minutes and stretch your upper body and your legs. This will be hugely beneficial to stay fit at home or at work and will help adjust your posture too!
  • If you feel unmotivated, find yourself a fitness pal! It might be your partner, a member of your family, or a friend. You could have a walk together, go for a run, share healthy recipes and encourage each other to reach your goals.
  • Get enough sleep: it is proven that when we are asleep,  the growth hormone stimulates muscle growth and repair, bone building, and fat burning. If we don’t sleep well, our health and our working out performances will be affected in a negative way.
  • Stay motivated: ups and downs are normal when working out at home, but finding the will to overcome them is vital to have consistency and to form a healthy habit. After 22 days, your body will crave activity and nutritious, healthy food. 
  • Stay on top of your cleaning schedule: did you know that deep cleaning burns tons of calories? That’s another reason to tidy up every day!
  • Reduce your stress levels: “Un-regulated cortisol levels will leave you feeling run-down, tired, and more subject to gaining weight, as well as making you crave more sugary and fatty food.” from DOSE
  • Meditating for 5 to 10 minutes every day will help you to slow down and it will be massively beneficial for your physical and mental health.
  • Celebrate small victories: did you manage to do 10 pushups for the first time? Treat yourself to a hot bath, a small gift, or your favorite food. It is a well-deserved reward that will keep you motivated to hit your goals and to break all your records.

lIKE IT? PINT IT!

About the Author

Alba is the content writer of Femicate, a lifestyle blog about intentional living where she shares: Frugal and minimalist lifestyle advice, Slow fashion styling hacks, Sustainable & zero waste tips, and tricks that made my life
easier, Yummy, healthy recipes that are easy to prepare and ready under 30 minutes. Check out Alba on Instagram.

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