Getting in shape and losing weight are two of the most common New Year’s Resolutions. However, without a solid plan, achieving those goals is almost impossible. That’s because a person may not know where to start or how to establish their goals. Going from no exercise to working out every day isn’t going to work. Instead, you’ll have to ease yourself into exercise, and you can do it with casual workouts.
What Are Casual Workouts?
Casual workouts are an easy and enjoyable way to be active without the pressure of a formal fitness routine. They don’t require much time, equipment, or effort and are perfect for beginners or those looking to ease their way into a healthier lifestyle. Furthermore, they can also pave the way to more structured and intense fitness. Here are some examples of casual workouts:
- Dancing – Freestyle dancing in your living room, with a friend, or in a low-pressure dance class is a fun way to raise your heart rate and improve your mood.
- Hiking – Enjoy exploring nature trails while getting some fresh air at a comfortable pace.
- Household Chores are not always enjoyable, but they have to get done. Activities like vacuuming, dusting, picking up, washing the car, and gardening get you moving.
- Light Biking – Enjoy a leisurely ride around your neighborhood or trails by yourself or with a friend.
- Recreational Sports – Get together with friends or family to play basketball, frisbee, pickleball, or your favorite sport.
- Stretching or Yoga – Simple stretches or beginner yoga poses are great ways to improve balance and flexibility.
- Swimming is fun, whether wading in the pool, swimming laps, or casually swimming.
- Walking – Strolling around the neighborhood, nature trails, the park, or on a treadmill can improve your fitness and well-being.
Casual workouts are low-intensity, informal activities focusing on movement and enjoyment rather than performance, endurance, or intensity. They can easily fit into your day without disrupting your schedule and are a perfect starting point for anyone new to exercise. But if they are informal, what benefits do they provide, and how does that help you improve your overall health?
The Benefits of Casual Workouts
When starting or restarting your fitness journey, casual workouts can help build an exercise habit, setting you up for a more structured fitness routine later. Casual workouts are also gentle on your body, making them ideal for getting your body used to exercising, which can reduce your risk of injury.
Casual workouts require little to no equipment, making them easy to do anytime or anywhere. It could be a quick walk or some stretches. You can include them in your day without any special preparations. They provide a stress-free environment. You don’t need to worry about performance metrics or achieving a specific goal. Instead, you can focus on enjoying the activity without stressing over time, distance, or intensity.
Any physical activity releases endorphins. These happy chemicals help reduce stress, improve your mood, and help you relax. Casual workouts are a great way to take a break during a stressful day to clear your head. You also don’t have to do them alone. Activities like walking or recreational sports with friends and family are fun and a great way to strengthen your relationships and improve your social life. That’s important because a strong network of friends and family can improve your quality of life and support you through difficult times.
Making the Most of Casual Workouts
The very nature of casual workouts allows you to try different activities and figure out what you enjoy. Finding activities you enjoy is the cornerstone of exercising and sticking with it. Consistently scheduling short activities throughout the day you enjoy most days of the week is better than high-intensity exercise every once in a while. So, go for a 10-minute walk during lunch, do push-ups during the commercial breaks, or lightly stretch or do yoga while streaming a movie.
Look for opportunities to add more activity to your day, such as taking the stairs, parking farther away, walking or biking for short trips instead of driving, and doing household chores.
Unfortunately, you can’t remember everything. Tracking your progress using an app or fitness tracker lets you monitor your activity. Tracking yourself is a great way to chronicle your journey and know if you’re making progress. Seeing your progress can help motivate you to keep going.
As your fitness improves, you’ll notice activities becoming easier. That’s because your body is adapting and becoming more fit, and that’s a win worth celebrating. To improve even further, you can slightly increase the duration or intensity of the activity. For example, if you are going for a 10-minute walk, try a 20-minute brisk walk instead. These small increments are what you need to keep improving your fitness.
Transitioning to a Structured Fitness Routine
Once you’ve established a habit of casual workouts and consistently do them most days of the week, you can gradually transition to a more structured workout routine. First, it’s important to define your goals. Goals are specific, measurable, achievable, realistic, and time-bound. It’s aspirational to say you want to lose weight or get in shape. Your goals should define how you will achieve your aspirations.
Once you establish your goals, start including moderate activity, such as slow running instead of walking or weights instead of bodyweight exercises. You don’t have to stop walking or doing bodyweight exercises. If you enjoy those activities, then keep doing them. You can increase the intensity by doing those activities longer. However, adding moderate-intensity activity will take your fitness to the next level.
Your routine should include activities focusing on cardio, strength, and flexibility. Otherwise, doing the same workout every time you exercise will increase your risk of injury and burnout. Your routine should also include rest days so your body recovers. Taking a day off is okay when you’re feeling run down or have lingering soreness that’s not going away. A day or two of rest will not erase all your hard work.
Overcoming Common Hurdles
Moving from casual to structured workouts can present challenges like time constraints or a lack of motivation. Setbacks are a part of the journey, and it’s important not to be too hard on yourself.
If you’re bored with your workout, try a new activity. If you exercise alone, find a workout buddy or personal trainer. You could also join a group class or find an online fitness community. Involving others can help you stay accountable, offer support and encouragement, and make workouts more enjoyable. Regardless, take the time to acknowledge all your hard work and celebrate the small wins, no matter how small. You don’t have to follow your plan precisely to succeed. Instead, focus on staying consistent instead of perfection.
The Takeaway
Casual workouts are an excellent way to start or restart your fitness journey. They’re flexible, stress-free, and fun. Casual workouts are ideal for anyone looking to start or maintain a healthy lifestyle. Over time, these small bouts of exercise can lead to a more structured fitness routine that will help you achieve your fitness goals. You can start right now, move at your own pace, and take the first step today, whether it’s a short walk, a quick stretch, or a casual game with friends.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your workouts, weight, mood, calories, and more. Also, FitTrend allows you to connect supported gadgets to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
