The Lazy Person's Guide To Fitness And Health

For the majority of the time, our articles are aimed at active individuals. However, there are many people who are interested in staying fit and healthy but lack the drive to commit themselves to the gym or attend weekly classes. Not everybody is fitness mad and enjoys working out, but it is important to stay healthy regardless. With that in mind, I have devised a plan for the more lazy individuals to stay fit without having to set foot in a gym.

Home Exercise

If you have a serious TV addiction and/or don’t fancy leaving your sofa tonight after a hard day at work...you can still train without ever leaving the comfort of your living room! Whether you want to train during every ad break or watch your favourite show while exercising it is entirely up to you.

The sofa workout is a series of 13 exercises which you can do from the comfort of your sofa. Aim to do 2-3 sets of 12-15 reps per exercise with progressions as your muscular endurance and strength improve. You will be surprised how much difference even a short workout will make to your physique, health and energy levels and you don’t have to miss out on the other things you enjoy!

Other great exercise alternatives to try at home are exercise DVDs and online videos. You can even get your family or friends involved and make it a fun part of the evening. This will help keep you motivated to exercise without it feeling like hard work or a drag. Active games on the Wii fit and XBox are also perfect to get involved with. The programmes are fun and you can work up a sweat within minutes!

Fun Activities

It is all about finding a form of exercise which you enjoy. Perhaps you were into a particular sport as a child that you really enjoyed or maybe you want to try something new. As adults we seem to forget that exercise can and should be fun, so find your happy place and it will help keep you fit and healthy! There are more classes and a wider range of activities available to us nowadays which we can take advantage of. From adult gymnastics to rock climbing, there is something for everyone. Try to set aside one hour each week to attend a class that you love.

To get some ideas check out our 8 activities to shake up a weekly workout.

Know How To Party

Socialising with your friends is the perfect opportunity to have fun, get active and exercise for a length of time that you wouldn’t ordinarily dream of. Dancing the night away is a great full body and endurance workout! Just make sure that you stay well hydrated and do not consume your recommended calorie intake in alcoholic beverages. Remember that you cannot out-exercise a poor diet.

Keep A Clean House

There are not many people who love the idea of cleaning the house, particularly lazy people. However, there is no way around it so you may as well make the most of it! The first thing you should do is put some music on, it will help keep your spirits up and you may even find yourself singing and dancing the housework away. Sprucing up the entire house will give you an effective full body workout which lasts for longer than your average gym session!

Practice Good Posture

Posture is important for health, we all know this and yet many of us don’t appear to give it much thought or try to rectify bad posture. Good posture is also a vital component of fitness and being a more attractive individual. Poor posture leaves you prone to muscular pain, injury and a less than desirable appearance.

Posture is the position in which you hold your body upright against gravity when you are standing, sitting or lying down. To have good posture you must train your body to stand, walk, sit and lie in positions which place the least amount of strain on ligaments, joints and supporting muscles.

When our muscles get tired this is when slouching and poor posture becomes most likely, putting extra pressure on our neck and back. In order to maintain a relaxed yet supported posture, you should change positions frequently. Just standing up, going for a short walk or stretching every so often will help you to avoid sitting in a terrible position for an extended period of time. You can also opt for sitting on a gym ball instead of an office chair for a few hours each day. This will prevent you from being sedentary for extended periods of time and will engage your core muscles, strengthening them for better posture and improving your body composition too!

Avoid Shopping Online

If you work in an office you will already spend most of your day sitting down and staring at a computer screen so try to avoid it in your own time. You need to take the opportunities that you have to get moving even if you are just walking around the supermarket. If you sit down all day, every day you will be lacking in energy and your mood is likely to be negative, particularly when it comes to doing something requiring energy. It is a negative cycle that you are in and even the smallest of changes will help you feel more healthy and active.

Active Travel

Burn a few extra calories and improve your cardiovascular health by making travel as active as possible. If your work is within walking/biking distance from your house or it is possible to use other transport to within a walk-able distance it is a great way to fit some aerobic activity into your day. There are many other ways in which you can expend a few extra calories each day and stay a little more active. Avoiding lifts and taking the stairs is just one of the simple and effective ways to do this.

Be Charitable

Committing yourself to something as important as a charity race will give you a solid reason to exercise and stay motivated. If you can get your friends and family involved, even better! Find a charity that is close to your heart and that you would love to help and choose an active event to raise money for it. This will be great for your mental, social and physical well-being and you may find that you would like to choose a longer race or bigger challenge after you complete your first event!

Have Regular Sex

If you want to improve your stamina, muscle strength, mood and general well-being then this is an activity that I highly recommend that you find time for in your lazy routine. Research suggests that a loving relationship, physical touch and sex can have a significant positive impact on health and fitness, with the benefits extending well beyond the bedroom.

Of course the more active and adventurous you are, the better the workout!

Stock Up On Healthy Food

This is where you really can make the most out of being lazy! Ensure that you plan healthy meals for the week and then go to the supermarket and buy only those foods. If you know that you are prone to snacking, make sure you include healthy snacks such as nuts, fruit, yoghurt and plain popcorn. Stock the cupboards for the week and then you can only eat the healthy food available to you. Let’s face it, you are too lazy to go out and buy something else.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.
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