By Ejiofor Toochi
Going to the gym has fast become a trend especially among young people in Nigeria to achieve their fitness goals. However, the gym is not for everyone. Some women juggle full-time jobs, family responsibilities, and barely have time to rest, let alone hit the gym.
For others, it’s the crowded space, lack of privacy, feelings of intimidation or judgment, or high cost of gym membership. If you fall under any of these categories and still want to stay fit, this article is for you. You can stay active in ways that are simple, cost-effective, and enjoyable.
Here are easy and practical fitness hacks for busy women who hate the gym:
Walk More
According to Harvard Health, walking eases joint pain, boosts immune function. It also burns calories, and strengthens the heart. If you hate the gym, you should aim to walk for at least 30 minutes daily, either in the morning or at night. Instead of always using an elevator, or hopping on a bike or tricycles for short distances, walk more!
Do Home Workouts
There are various workouts a person can do at home with no or minimal equipment. Bodyweight exercises, such as push ups, wall sits, mountain climbers, squats, lunges, etc, are a great option. With home workouts, you gain the same advantage of hitting the gym while working at your convenience and pace. 20–25 minutes five days a week will make a visible difference.
Engage in Cardiovascular Exercises
Cardiovascular (or aerobic) exercises raise your heart rate and improve your overall heart health by enhancing cardiorespiratory fitness. They’re also effective for burning calories, managing weight, and boosting endurance. The American Heart Association recommends at least 150 minutes of moderate cardio activity weekly. Types of cardio exercises you should try are jogging, running, skipping, jumping jacks, swimming, and even dancing.
Try Pilates
Pilates, now trending among Nigerian women, is a low-impact, muscle-strengthening workout that improves flexibility and posture, especially around the core. While some forms involve equipment like reformers, many routines can be done on a mat with minimal space at home. You can start with tutorials on YouTube.
Stay Hydrated and Eat Well
Fitness isn’t just about movement, it’s also majorly about what you consume. Thus, diet plays a huge role in our health. Women need higher amounts of key nutrients like calcium, iron, folate, omega-3 fatty acids, and vitamin D to support bone health, pregnancy, and overall well-being throughout different life stages. Drink enough water and maintain a balanced diet.
You don’t need a gym to achieve your fitness goals. With simple adjustments to your daily routine, you can maintain an active lifestyle. Start with exercises that match your current fitness level and stay consistent.
