How To Lose Weight Without Gym?

Are you the one who wants to lose weight and get fitter, but don’t want to go to the gym?

IF YES, then this may help you. As today we are going to discuss many other ways of ‘HOW TO LOSE WEIGHT WITHOUT GYM’

When anyone thinks of losing weight, then the first way that comes to one’s mind is hitting the gym. But that’s not the only way available to do that.

Everyone is unique and everyone’s body is different. One kind of activity can be best for one but can be worst for others. We should always choose the one which suits us best. Cardio exercises are one of them. They are very beneficial, not only for losing weight but also for many other reasons.

READ MORE: Importance of cardio

Let’s discuss all the possible ways out there one by one along with their pros and cons.

Outdoor activities to lose weight other than gym

1) WALKING

Pros:

• Most popular of all activities
• No age limit-a lifetime activity
• Convenient
• Easily incorporated into lifestyle
• Little skill involved
• NO COST
• Fewer injuries than jogging or running
• This is a weight-bearing exercise
• Uses most major lower-body muscle groups

Cons:

• Not active enogh for some
• Takes three times longer to get the same aerobic benefit as from running
• Injuries can occur, such as shin splints & blisters

2) JOGGING OR RUNNING

Pros;

• Convenient
• High levels of cardiorespiratory fitness benefits in short time periods
• Few skills needed
• Impact on hard surface builds stronger bones and offers protection against osteoporosis
• Euphoric feeling or runner’s high (Euphoria- an unrealistic feeling of emotional and physical well-being)
• In bad weather, you can run on an indoor track, if one is available
• LOW COST- just need a good pair of running shoes
• Because it is often outdoors, you get to view nature and a change of scenery

Cons:

• Frequent, chronic injuries from impact to muscles, tendons, ligaments, and bones
• Injuries such as shin splints and stress fracture due to-

1. Improper warm-up
2. Excessive distances
3. Impact of feet and legs on ground
4. Wearing inadequate shoes

• Dangerous when done on roads with traffic
• Poor outdoor conditions (i.e., snow, pollution) may prohibit

3) BICYCLING: ROAD OR MOUNTAIN

Pros:

• No age limit-a lifetime activity
• Fewer injuries than running because there is less impact on legs and feet
• Because it is done outdoors, you get to view nature and a change of scenery

Cons:

• May be difficult to locate a safe place to ride
• Injuries inclue painful knees, feet, back, & saddle soreness
• Cost of the bike and other gear such as helmet, gloves, water bottle, sunscreen, and glasses

4) IN-LINE SKATING OR ROLLERBLADING

Pros:

• Lots of fun-curving, turning, gliding, sprinting, and spinning
• Change of scenery
• Works thighs, hips, and buttocks muscles

Cons:

• There is a learning curve which could make the beginning stages a bit dangerous
• May be difficult to locate a safe place to skate
• Some people have difficulty stopping
• Injuries may result from collisions, falling, and blisters
• Requires skill and balance
• Coasting loses the aerobic effects
• Costs for skates, helmet, wrist guards, knee guards, elbow guards, and gloves

5) SWIMMING

Pros:

• Fewer injuries because there is no impact on legs and feet
• Works every part of the body, with an emphasis on the upper body
• Refreshing
• No age limit-lifetime activity
• Helpful for those who are overweight and have a problem of chafing.
• Good for people who are-

1. Injured and want to keep exercising
2. Pregnant
3. Overweight

Cons:

• You must locate a swmming pool and an available lane for swimmimg laps
• Requires skill
• Repetitive arm motion can result in pain and inflammation, leading to tendinitis and bursitis
• Swimmimg laps can be repetitive and seem boring
• Not a social activity
• Snce this exercise doesn’t involve impact, it doesn’t help build bone density
• Risk of infection in the ears, eyes, and sinuses

6) CROSS-COUNTRY SKIING

Pros:

• Involves both upper and lower body, including most major groups when poles are used
• Rigorous workout obtained when at higher altitudes, in cold weather, and from added weight of clothing
• Scenery changes
• Low impact

Cons:

• Exposure to cold conditons can lead to frostnip, frostbite, or hypothermia
• Requires accessibility to snow
• Skiing downhill decreases the aerobic effect

Indoor activities to lose weight other than gym

1) TREADMILL

Pros:

• Easily accessible no matter what the weather conditions
• Good for beginners, many levels
• Easy to use
• Easier on joints than walking or jogging on asphalt or concrete surfaces
• Can watch TV while exercising
• Some machines have various personal high-tech programs that monitor heart rate

Cons:

• Can get monotonous
• Can stumble and side off
• Expensive to own; may require health club membership
• Can aggravate existing joint problems
• Using good form is critical to reducing the risk of injuries

2) STATIONARY BICYCLE

Pros:

• Easy to use
• Great thigh workout
• Gives knees a rest
• Upright bikes are good for beginners with back problems

Cons:

• Expensive to own
• Harder to get heart rate up; need to pay attention to resistance and cadence
• Some people find the seat to be uncomfortable for long durations

3) ELLIPTICAL

Pros:

• Uses the same pattern of movement as when running or walking
• Provides less impact on joints

Cons:

• Requires some balance and coordination
• Need to choose a good intensity to get a good workout

4) STAIR STEPPER

Pros:

• Great for low-impact lower-body workout
• Takes a lot of energy to sustain body weight stepping up and down

Cons:

• Easy to cheat by locking your arms and leaning on the machine
• May not be comfortable for those with knee pain

5) ROWING MACHINE

Pros:

• Total body workout using major muscle groups
• Will prepare you for outdoor rowing or paddling on a canoe or kayak
• Can watch TV while exercising

Cons:

• Can strain back if not performed correctly
• Repetitive motion can become boring
• Requires coordination

6) AEROBIC DANCING

Pros:

• Enjoyable
• This can be done with a class or individually at home
• Low injury rates
• Different styles and variations of classes may be classified as below-

1. HIGH IMPACT- more jumping and faster movement
2. LOW IMPACT- less jumping and slower movement
3. AQUATIC- done in the water
4. STEP AEROBICS USING A 6- TO 12-INCH STEP- increase impact and weight-bearing movement
5. KICKBOXING- using movements of kickboxing for added variety and strength
6. CIRCUIT- uses weights and aerobics to work out the upper body as well as to increase aerobic endurance

Cons:

• Possible injuries could occur, such as shin splints, tendonitis, muscle strain, back strain, and stress fracture
• Cost of aerobic class and travel time

Try to include a number of activities in your daily routine to achieve your goal and don’t just stick to one activity. Doing different activities alternatively will not only give you more benefits but also you will not get bored.

Conclusion:

The activities mentioned above can help you lose weight without a gym and can increase your overall wellness by boosting your immune system, easing stress, improving your self-image, and reducing the risk of certain diseases.

You can choose any of the above activities according to your convenience and it will be more beneficial if you do a variety of activities on an alternate basis.

Thank you for reading this so far and if you have any queries related to it then let us know at physiociti@gmail.com

SO, WHICH ACTIVITIES YOU ARE GOING TO PICK?