Whether due to work commitments, family responsibilities, or simply losing motivation, many of us find ourselves drifting away from our fitness goals. I for one have been putting off getting a gym membership because I was a home workout girlie, but I’ve fallen off that as well, so my fitness journey has basically come to a pause, because work has me on a chokehold and because it’s so cold, I struggle to wake up early (inserts silent cry). Life can get busy, and it's easy to fall out of a regular gym routine, but the good news is that you don't need a gym to stay fit and active. I mean the gym definitely offers you the right motivation because of the environment and the atmosphere in the space, but while you still gather your strength, here are some practical tips to help you get back on track and keep fit:

1. Start Small and Set Realistic Goals

If you've been inactive for a while, jumping back into an intense workout routine can be overwhelming, so instead of a 2 minutes plank, maybe try a 30 seconds (lol), or something as simple as taking a 10-minute walk each day and slowly building up to longer or more strenuous activities.

2. Incorporate Physical Activity into Your Daily Routine

Look for opportunities to add movement to your everyday activities. Here are some simple ideas that I try:

• Take the Stairs: I’ve started opting for stairs instead of the elevators whenever possible.

• Walk or bike: Choose walking or biking over driving for short trips - Easier said than done, but we keep going, right?

• Active Breaks: I use breaks at work to stretch, walk, or do a quick set of exercises.

3. Try Home Workouts

Home workouts are a convenient way to stay active, I haven’t done any in a month, but I can attest to their effectiveness, depending on your goals of course. You can find countless free workout videos on YouTube, or Pinterest, ranging from yoga and Pilates to high-intensity interval training (HIIT) and strength training. Here are some tips for effective home workouts:

• Set Up a Dedicated Space: Create a space in your home where you can comfortably exercise.

• Follow a Routine: Establish a regular workout schedule to stay consistent - I am still trying to figure out if I should do it in the morning or evenings.

• Use Household Items: If you don't have equipment, use household items like water bottles, books, or chairs to add resistance or support.

4. Explore Outdoor Activities

Getting outside can make exercise more enjoyable and refreshing. Consider these outdoor activities (if the weather allows):

• Walking or Running: Explore local parks or trails.

• Cycling: Enjoy a bike ride around your neighbourhood or in nature, like hiking trails.

• Outdoor Sports: Join a local sports team or play casual games like tennis, basketball, or soccer with friends.

5. Stay Accountable with Friends or Family

Exercising with others can provide motivation and accountability. Here are some ways to involve others:

• Workout Buddy: Find a friend or family member to join you in your fitness journey.

• Virtual Workouts: Schedule virtual workout sessions with friends if you can't meet in person.

• Challenges: Set up friendly fitness challenges to keep each other motivated

6. Make Fitness Fun

Staying active doesn’t have to feel like a chore. Find activities you enjoy to make fitness more fun:

• Dance: Turn on your favorite music and dance around your living room.

• Try New Hobbies: Consider hobbies that keep you active, such as gardening, martial arts, or rollerblading.

7. Prioritize Flexibility and Balance

Incorporate flexibility and balance exercises into your routine to improve overall fitness and reduce the risk of injury:

• Yoga: Practice yoga to enhance flexibility, strength, and mindfulness - remember to take it at your own pace, and understand what your body can handle.

• Stretching: Spend a few minutes stretching each day to maintain flexibility.

• Balance Exercises: Include exercises like standing on one leg or using a balance board.

8. Monitor Your Progress

Keeping track of your progress can help you stay motivated and see improvements over time:

• Fitness Apps: Use apps to log your workouts, steps, or calories burned.

• Wearable Devices: Consider a fitness tracker to monitor your daily activity levels.

• Journal or document your journey: Maintain a fitness journal to document your goals, workouts, and achievements, I’ve also noticed a lot of people creating digital journals like IG highlights and daily stories.

9. Focus on Overall Wellness

Remember that fitness is just one aspect of a healthy lifestyle. Pay attention to other areas of wellness, such as:

• Nutrition: Eat a balanced diet - no matter what that looks like for you (lol)

• Hydration: Drink plenty of water throughout the day (keeping a water bottle in my car and by my desk has helped me with this one)

• Sleep: Ensure you're getting enough rest to support your body’s recovery and overall health - stop sleeping at 3am watching Bridgerton or House of Dragon .

• Mental Health: Practice stress-relief techniques like meditation, deep breathing, or journaling.

Falling off the gym wagon is a common experience, but it doesn't have to derail our fitness journeys. By incorporating small changes, exploring new activities, and finding enjoyable ways to stay active, I’ve been trying and working on maintain a healthy and active lifestyle without the gym. The key is consistency and finding what works best for you, celebrate your progress, no matter how small, and keep moving forward towards your fitness goals.