If you want to be happy in life and more productive at work, you have to do some kind of exercise.

Benefits of doing exercise

• Controlling weight
• Reducing the risk of heart disease
• Improve mental health and mood
• Strengthen your bones and muscles
• Reduce your risk of some cancers
• Improve your sleep
• Improve your sexual health
• Increase longevity

Today I want to talk about how to stay fit without going to the gym.

One of the biggest barriers to stay fit and to do exercise is the idea that in order to stay in shape or to do any kind of exercise, you have to go to the gym. Many of us use that as an excuse not to do exercises.

Excuses for not doing exercise

• The gym is too far away,
• The gym cost too much money,
• I don’t have time to go to the gym,

But what if I told you that you don’t need to go to the gym to do exercises?

I used to go to the gym up to two years ago, but I stopped going because my gym had TV screens everywhere and I found them annoying. In addition, they had music at high volume which I didn’t like.

I asked the guy at the front desk to lower the volume of the music, that this was not a night club, but he ignored me. So, I didn’t renew my subscription.

So I found myself without a gym to do exercise. At that time it was summertime, so I just went to the park and ran every day.

This the first lesson I learned when I stopped going to the gym. I could simply go out of my apartment and run around the neighborhood.

Three good reasons to exercise at home

• It cost nothing
• I don’t have to go far
• It’s available anytime it’s not raining

But in my case, eventually, the winter arrived and I found it too much friction to run outside, so I started doing exercises at home.

Now, you might think you need a lot of equipment to exercise at home, but obviously, that’s not true either.

In my case, all I use is a yoga mat and some dumbells.

Please note that there are hundreds of exercises you can do. I will show you the exercises that fit my personality. If you do a bit of research, you might find something that fits your personality as well.

On the yoga mat, I like to do some stretching. Please bear in mind that I am not a qualified fitness instructor, I am just showing you what works for me.

After I do my stretching exercises, then I do my resistance exercises.

My weight training exercise routine

Here is how I do my resistance training. I do an eight-day cycle and I do resistance training for about 15 minutes every day of my life. It looks like this:

• Day 1 Biceps
• Day 2 Back
• Day 3 Triceps
• Day 4 Chess
• Day 5 Traps
• Day 6 Lifts
• Day 7 Shoulders
• Day 8 Legs

Remember, my main objective is to make it accessible. I can carve out 15 minutes any day of the week, and my plan is to do exercise every day for the rest of my life.

You might find other routines. I just wanted to share mine and highlight the importance of working on your body as much as we work on our minds.

Do you do exercises? If “yes,” what kind? How often?

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