7 ways to keep fit without a gym

04 Aug 2016
POSTED BY Alvin Thomas

Visiting a gym to lift weights or take a class is great for your health. However, busy schedules, tight budgets and simply not feeling like the gym environment is for you are reasons that frequently cause people to stop going.

Fortunately, being fit doesn’t necessarily require visiting the gym!

Tavis Piattoly, a well-known American sports dietitian and expert nutritionist, offers some no-frills ideas for staying healthy without going to the gym..

Inside the home

Stuck inside? No problem. Try some squats or, if mobility is an issue, squat to a chair. Press-ups are another classic, highly effective option. If regular press-ups aren’t an option, do them from your knees or against the wall. Other amazing exercises are: lunges around the house, shoulder presses with dumbbells, jumping rope, jumping jacks, running in place, planks and sit-ups..

Outside in nature

The cooler months in Oman are perfect for being out in the fresh air – a great escape that offers loads of fitness possibilities. Try hiking, paddle boarding, kayaking, skiing, fishing, mountain biking or whatever else peaks your curiosity. Simply taking a walk around the garden or block is beneficial, too.

At the office

Overcome the sedentary office lifestyle by making time for fitness. Try taking the stairs every day and park far away so you can walk to the door. Then, use a 5-minute break every hour to do something active such as chair squats or seated leg raises. Set an automated alert so you don’t forget.

Group fitness

Fitness can be more fun when you do it with friends or family. Play tag, organise relay races or create an obstacle course outside. Other enjoyable group fitness activities include hiking, swimming, basketball, soccer, Frisbee and bike rides.

When out and about

A busy schedule packed with errands still presents the opportunity for fitness. For example, walk or run in the car park while kids are taking dance or music classes rather than passing the time on your smartphone.


A healthy balance of nutrients keeps blood sugar levels from crashing and will give you a steady source of energy. Tavis especially recommends taking a Nordic Naturals supplement daily to get the Omega-3s you need for optimal health. Extensive research has documented the health benefits of the two main Omega-3s (EPA and DHA), which include not only support for a healthy heart but also brain and cognitive function, joint mobility, eye health, pregnancy and lactation, healthy skin and hair, and a normally functioning immune response.

Balanced meals

To support fitness efforts, it’s important to eat well and regularly. The best foods for sustained energy are balanced meals of complex fibre carbohydrates, healthy fats and lean protein. Tavis suggests eating every three to four hours. Some ideas to include in balanced meals: wholegrain breads and crackers, chicken breast, legumes and fresh fruit and vegetables.

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