5 Exercises for Non-exercising People

Exercise doesn’t exactly come easy to everyone. And that’s okay.

There are still many ways to move the body that have very little to do with seeing the inside of a gym.

In this post, we’ll explore five exercises for non-exercising people that you can do anywhere!

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Go For a Walk

Walking is often seen as a mundane, unconscious act that we use to get us from place to place—much of the time we take these amazing bodies for granted since they run pretty much on autopilot.

This is why I think it’s so cool that we can utilize an everyday occurrence like walking to help whip our bodies into shape and stay healthy. Plus, we can do it anytime and at any place that we wish.

If you can, try scheduling a daily 30 to 45-minute walk. Maybe early in the morning or late in the evening.

For extra brownie points (oooh, brownies!) try walking with a light set of free weights. It adds intensity to your workout helping you burn more calories.

You’ll also improve your grip strength which is a good indication of your overall health and longevity.

*It’s important that you not use wrist or ankle weights while walking to avoid unnecessary strain and injury

Some possible benefits to walking more

• Builds muscular strength
• Improved circulation 
• Prevents loss of bone mass 
• Provides a longer lifespan
• Improves breathing

Dance

This is hands down one of my favorite ways to work out mainly because it’s so much fun.

You can go it alone or invite friends and have a party.

Dancing increases muscular strength, tones muscles, and helps manage your weight. Another bonus is that you can do it wherever and whenever you have time.

Though, if you’re really going to shake a tail-feather or twerk something off, it’s recommended you at least warm up beforehand.

Add a cool down and stretch once you finish to avoid soreness and boost mobility.

Some possible benefits to dancing:

• Strengthens bones and risk of osteoporosis
• Improves coordination and spacial awareness
• Improves lung and heart conditions
• Increases aerobic fitness health
• Enhances mental function

Climb Stairs

Climbing stairs is an incredible and cheap way to firm your body and get your heart pumping. Trust me, I’ve done this with my dog and even he’ll tell you it’s no joke.

It is one of the best full-body exercises you can do and can virtually be done anywhere you find a staircase.

You can set your own pace, listen to music, and even bring a friend along (furry or otherwise).

It only takes about a half-hour to get a good workout in. Just pump your arms or maybe add a little weight and you’re in business. All without a gym.

If you’re pressed for time, climb the stairs of your work building throughout the day instead of opting for the elevator.

In case you don’t have access to stairs, Stairmasters make a great substitute as you get many of the same benefits.

They also have stair machines you can place under a table or beneath your work desk.

Some possible benefits of climbing stairs:

• Assists with weight loss
• Improves heart health
• Enhances muscular strength
• Improves endurance
• Increases mental health

Chair Exercises

For some, physical mobility is simply limited. In situations like these, chair exercises are ideal.

They’re a smart, cost-effective way to move the body, especially for disabled or sedentary individuals.

Another excellent option for people who work from home is an ExerWork bike.

This allows you to sit at a desk and complete your tasks while moving your legs as you would if you were riding a bike.

Some possible benefits of chair exercises:

• Improves range of motion and flexibility
• Helps circulate the blood
• Diminishes joint stiffness and pain
• Improves concentration
• Strengthens muscles

Do Some Housework

Doing housework that you would probably be forced to do anyway can count as exercise too.

That’s right!

According to The American Heart Association, housework does count as a moderate form of exercise.

However, how many calories you burn or the advantage to be gained will largely depend on your level of fitness, weight, and time spent doing the activity. 

The good news is, that the form of exercise you do is essentially irrelevant as long as you’re putting in at least 30 minutes of excretion.

As someone who has devoted countless hours to moving around furniture, sweeping, and wiping down windows and mirrors, I can tell you in all honesty just how much work housework can be.

However, if you want to maximize the benefits, it is a good idea to accelerate (safely) the pace at which you move.

This will help get the heart rate up and if you are going to lift things, remember to use the legs so you don’t hurt yourself. 

Some possible benefits of housework:

• Lowers risk of heart attacks
• Burn calories and lose weight
• Lower depression

You can Do It!

If you want to become more physically active without doing traditional forms of exercise I fully support and believe in you.

Not everybody identifies as a gym rat.

This was only a short list of the many things you can do to stay in shape.

It doesn’t take much to support your well-being. So, if you want to get healthier just get out there. You can do it!

Simply make the effort, it’s all worth it in the end.

P.S. Looking for more exercise ideas to include in your beginner’s workout plan check out: 5 Daily Exercises for Elderly People.