NEW! Incredible offer for our exclusive subscribers! Visit CircleDNA.

Diet & NutritionFitness

Work out Anywhere: Tips to Stay Fit and Healthy at Home

7 Mins read

We all want to be fit and healthy. Unfortunately, sometimes it feels like looking after yourself is an expensive endeavour. Our team has created a guide of affordable tips to get you comfortable with doing your workout anywhere.

From stocking up on high-quality organic foods to paying for monthly gym memberships, it all adds up. That’s why so many people have begun searching for alternative fitness options. Whether you’re trying to beat the bulge, or you’re just looking for something productive to do with your weekends, an at-home fitness strategy that allows you to do your workout anywhere could be just the thing. 

The right combination of physical activity and a nutritious diet can transform anyone’s life. 

Even better? You don’t need to spend a fortune to make a difference.

Step 1: Forget About Gym Equipment

circlemagazine-circledna-workout-anywhere-stay-fit-at-home

Many people make the mistake of thinking the only way to successfully get fit is to purchase, rent, or use expensive gym equipment. While it’s always nice to have the option of using a machine, it’s not necessary. Bodyweight workouts and simple exercises make a difference too. The cherry on top? You can do your workout anywhere!

Planking will give you endurance and tone your tummy, while push-ups and squats help to strengthen your arms and legs. The more versatile you make your workout, the more calories you’ll burn. The most equipment you need for these exercises is a set of weights. You can even get creative on that front, using paint cans, or bottles of water. 

One of the most valuable (and free) pieces of workout equipment you own is your smartphone. With an internet connection, you can log onto the web and find countless videos and guides from market leaders. You might even sign up for a virtual workout routine with a personal trainer. Just roll out of bed and start your workout from anywhere!

Although some of the fitness apps and lessons do cost a small amount of money, they’re often a lot cheaper than joining a gym. Plus, most solutions allow you to test the functionality of the app before you sign up for a paid subscription.

Step 2: Create a Workout That Suits You 

circlemagazine-circledna-workout-anywhere-stay-fit-at-home

Staying fit and healthy at home means committing to the right exercise routine. Any regular movement will significantly improve your health and make a huge difference in how you feel. 

With a little luck, your internet browsing session will have given you some ideas on where to start with your routine. There are options like the Tabata workout, which is great for burning fat in small, easy-to-follow segments. Alternatively, you can build your own custom workout, designed specifically for your body. Start your workout anywhere, no more pesky excuses!

If you know how your body works, thanks to a genetic report, you’ll also know which areas you need to target most. This means you can design a workout that focuses heavily on carb burning, cardio support, or resistance training – depending on you. 

Most experts agree, an effective full fitness program will include:

  • A warm-up: Start your workout anywhere. Try taking a walk around your house or doing some dynamic stretches to warm your body and get your blood pumping. 
  • A cardio workout: Cardio is all about your heart. You can run up and downstairs in your home, do aerobics with a video online, or experiment with a jump rope. 
  • Resistance training: Resistance training builds strength. Strength leads to endurance, but it also helps with burning fat. Try squats, abdominal crunches, and push-ups using your own body weight as equipment. 
  • Flexibility: Flexibility is an often overlooked part of a great workout. Floor stretches, yoga poses, and Pilates are all great for this. 
  • A cooldown: Cooling down prepares your body for a state of rest after exercise. 

Step 3: Prepare Some Delicious Meal

circlemagazine-circledna-workout-anywhere-stay-fit-at-home

These days, it’s not always easy to stick to a good diet

If you’re running around after kids, working hard, or just dealing with a huge selection of different challenges at home, it isn’t easy to find time to cook too. The best hack? Prepare your meals in advance so you have no excuse. 

Get online to find yourself some healthy, low-carb meals that are perfectly suited to your genetic structure. There are tons of options out there, and many are extremely easy to make. Here are a handful of options to get you started. 

Specifically, look for meals you can prepare in advance, then freeze. This should ensure that if you run out of energy, you can still just place your food in the oven and be ready to go. If it helps, you could even delete the takeout apps on your phone, so you’re less likely to be tempted. 

Make a note of the recipes you like most, so it’s easier to come back to them in future.

Step 4: Find a Routine

circlemagazine-circledna-workout-anywhere-stay-fit-at-home

Good health isn’t just about physical fitness. 

A great diet and exercise routine is a good start. However, you also need to think about your mental well-being too. Following a routine that sets time aside for all kinds of wellness is the best way to stay on track. 

Each week, you should have sections of time dedicated to specific things. You might use Sunday afternoon to cook up some of those meals for the freezer. On Mondays, Wednesdays, and Thursdays, you might focus on your exercise routine. 

When it gets to Friday or Saturday, that could be the time when you sit down and focus on yourself for a while. Self-care isn’t selfish. It’s a part of living a healthy life. Although it can be difficult to devote time to ourselves, there are some easy ways to get started, such as:

  • Maintain friendships: Video call or chat with your pals
  • Relax for a while: Meditation, a hot bath, or just a good book, it’s up to you
  • Try journaling: Organise your thoughts and find an outlet for stress
  • Put yourself first: Have some me time, and don’t be afraid to say “no”.
  • Look into self-care apps: There are tons of options to help you

A balanced diet and exercise routine will keep you physically fit, while your self-care efforts give your mind and spirit a chance to thrive. Remember, if you do feel like life is getting the best of you, reaching out for help is often the best thing you can do.

Step 5: Get Plenty of Sleep

koala sleeping on tree branch

Finally, getting a good night’s sleep is among the best things you can do for your body and mind. It’s easy to underestimate the impact sleep deprivation can have on us. However, just losing a couple of hours of sleep could be enough to destroy your workout and make a mess of your emotions.

A lot of people struggle with insomnia. Indeed, some experts believe that there are genetic markers passed down through families that make us more predisposed to poor sleep. If you’re one of the many people who struggle to snooze, the first thing you should do is improve your sleep hygiene.

Start in your bedroom, removing anything you may consider to be distracting, or detrimental to your sleep (including your TV). Make sure your bedding is comfortable and breathable, so you can keep cool during the night. Other ways to improve your sleep include:

  • Choose times carefully: Pick the best time for you to go to sleep and the best time to wake up, then stick to them. Consistency is key for sleep hygiene. 
  • Reduce exposure to stimulants: A couple of hours before bed, avoid anything caffeinated, including chocolate, as well as any alcohol. Your phone and the internet can also contribute to insomnia by making it difficult for your brain to shut down.
  • Relax before bed: Add relaxation to your routine. A meditation session, a hot bath, or a cup of calming (caffeine-free) tea are all great choices. You can experiment with different ideas until you find something that works.

If you’re constantly having trouble with your sleep, speak to a doctor. You may have an underlying condition responsible for draining your energy.

Quick Tips for Affordable Home Fitness

circlemagazine-circledna-workout-anywhere-stay-fit-at-home

Getting fit and staying healthy doesn’t have to be an expensive process. You don’t need fancy equipment and pricey food. Stick to your goals and utilize the freedom to complete your workout anywhere.

Even if all you have is a little time to yourself each day, you can improve your life. Small changes to the way you eat, sleep, exercise, and care for your mental health make the biggest differences. You can start with something simple, like doing some push-ups before bed, and work all the way up to a full health and fitness routine. 

Here are some quick tips to take away as you start your new wellness journey:

  • Challenge yourself: Experiment with different workouts and routines to mix things up. This will keep your body burning the optimal number of calories. Plus, it’s a great way to ensure you don’t get bored. 
  • Give yourself a break: If you miss a workout or eat an unhealthy meal one day, don’t give up, or beat yourself up. Remember that we all have difficult days. Just work extra hard to stick to your routine next time. 
  • Set goals: Establish targets for yourself. This could be eating healthy meals for five days in a row or reaching a certain number of push-ups in your workout. Goals help you to see how much progress you’re making.
  • Get a partner: Exercise online with your friends if you can’t see them in person. If you’re living with someone, invite them to take part in your wellness routine too. You can hold each other accountable then. 
  • Know yourself: Get to know your body, your DNA, and the markers that might affect your health and wellness before you get started. Understanding your body makes it easier for you to design a routine that’s right for you.

Need help planning the perfect custom-made health plan? Contact Circle DNA to start your path to an affordable, and efficient home routine. Use our promo code “CIRCLE25” to get 25% off our CircleDNA kits!

Team CircleDNA
45 posts

About author
The editorial team behind CircleMagazine, dedicated to bringing you bite-size health tips, real-life health stories and the latest genetic-related findings at this digital health hub.
Articles
Related posts
Diet & Nutrition

Why Do We Need Calcium? Reasons Why Calcium Is A Vital Nutrient

4 Mins read
The majority of people believe they know the answer to the question, Why do we need Calcium? Most of us learned in…
Fitness

6 Tips When Walking For Weight Loss

5 Mins read
Walking for weight loss has been a tried-and-true method of weight loss for a very long time. Walking on a regular basis…
Fitness

6 Water Aerobic Exercises to Get Fit at The Pool

5 Mins read
Water aerobic exercises are fun, calorie-burning, muscle-strengthening workouts that happen to also be very safe for your joint health.  Many community centres…
To Give Everyone The Power To Be In Control of Their Own Health

Subscribe to our newsletter