Whether you are in pretty good shape or would like to feel a little better but follow a decently healthy lifestyle, you may be wondering what you can do to maintain and support your health and give yourself a little boost. If the very idea of spending hours at the gym is daunting, don’t fret: There are other things you can try first. Here are five changes you can make to support your physical and mental well-being.
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1. Add Probiotics to Your Diet
Probiotics are the “good” bacteria that live in your gut. These bacteria help maintain balance in your body by fighting “bad” bacteria that may enter your body and cause problems. Probiotics also help with natural vitamin production and food digestion, in addition to supporting your immune system.
Probiotics are found in many foods — especially fermented ones. You can get probiotics through a daily diet that includes one or more of these items:
- Yogurt (the kind with live bacteria) and kefir
- Miso
- Sauerkraut
- Certain pickles (check the label — it should say naturally fermented)
- Kimchi
- Sourdough
If you’re not able to eat these foods, consider probiotic food supplements. Either way, consuming more probiotics may support your already healthy digestive, mental, and heart health — much like a trip to the gym.
2. Drink More Water
It may sound counterintuitive, but if you’re feeling weighed down, bloated, or sluggish, the solution may be to drink more water. Water helps to flush excess sodium out of your system and actually reduces bloat. Just be sure you’re drinking non-carbonated water since fizzy drinks of any variety can add to stomach bloating.
Also, consider replacing alcoholic and caffeinated beverages with plain water. Aim for about 1.5 liters of water per day to keep your body at healthy hydration levels. If you’re not used to drinking this much in a 24-hour period, you may initially see some weight loss — just keep in mind that it’s most likely water weight you’re losing. Still, the benefits of drinking more water may help you to avoid the gym and still be more healthy.
3. Make Outdoor Exercise Fun
From concern about germs to the boredom factor, there are many reasons why you may prefer other activities to an indoor gym. In order to get exercise without working out inside, consider ways to make outdoor fitness fun. You can gather some friends for a game of outdoor volleyball or join a local ultimate frisbee team.
Hiking is an enjoyable activity that exposes you to natural beauty and vitamin D-rich sunshine without a monthly gym fee. Add wrist or ankle weights for an added challenge. Find something you love, and working out won’t feel like work at all.
4. Build Strength in Your Own Home
On the flip side, find indoor workouts that appeal to you, especially during times of the year when weather may prevent you from heading outside. If you’re short on time, give HIIT a try. HIIT is High-Intensity Interval Training, and it consists of alternating short repetitions of intense exercise with short periods of rest. Add jumps, push-ups, burpees, and other bodyweight moves and see how much you can do without expensive equipment!
As with any exercise program, talk to a doctor before starting a new HIIT (or similar) routine.
5. Practice Mindful Eating
You don’t have to make huge changes to see results, but you do need to be mindful of what you put into your body to maintain good health. There’s nothing wrong with treating yourself on occasion, but your everyday nutrition should include plenty of fruits, vegetables, healthy fats, and lean protein.
Before putting something in your body, ask yourself: Is this going to help my physical and mental health goals today? Note that the answer for something like a slice of cake isn’t always “no” — participating in a social event like a birthday party can boost your mental well-being — but it’s still good to be mindful.
You don’t need to go to the gym to improve your health. These options offer a great alternative.