World Health Day 2025: Effective ways to stay active without going to gym

 World Health Day is observed on April 7th and it is a great reminder that physical activity doesn’t mean you have to be in the monotonous routine of going to the gym or paying for an overpriced gym membership. Let’s get real. Not everyone enjoys the gym life. Who wants to spend unnecessarily significant amounts of time on sweaty machines, thrive on complicated workouts, or wait to use a treadmill? We don’t

But just because you’re skipping the gym doesn’t mean you have to skip out on staying active. If you’re looking for fun, non-boring ways to move your body, here are five easy (and actually enjoyable) ways to stay active without a single dumbbell in sight:

Walk with purpose. (Credit: Instagram)

Walk with purpose

Walking isn't merely a means of getting from point A to point B—it can be turned into a form of exercise. Rather than walking around aimlessly, you can replace some of those with power walking for about 30 minutes each day. Walk up hills or stairs to create additional resistance so you're working your muscles harder. Small changes add up, like walking while on phone calls or walking to your destination even if it means taking a longer route. If you want to take it to the next level, try rucking, or walking with a weighted backpack, to increase calories burned and strength gained.

Turn chores into work out

Yes you heard that right. Household chores can easily be an exercise workout if you put in just a little more effort. Most of the chores people do at home engage multiple muscle groups. Scrubbing floors, vacuuming, and carrying groceries all get you moving and burn calories.

When unloading groceries, try squatting down rather than bending over to engage your muscles. 

Likewise, consider doing calf raises while brushing your teeth. If you use a push mower to mow your lawn, you'll burn just as many calories mowing as you will running at a slower pace for 30 minutes. This takes just intentional thought and effort. 

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Try micro work out

If you find it difficult to fit in time for a complete workout, micro workouts can help. Micro workouts are short bursts of activity done throughout the day. For example, every time you check your phone, do 10 squats or set a timer and take a 5-minute workout break between tasks. A 1-minute plank challenge and/or 10 push-ups before bed may not seem like much, but it all adds up to something significant over time.  

Get moving with a hobby. (Credit: Freepik)

Get moving with a hobby

Exercise doesn’t have to be a tough workout. Look for a hobby that gets you moving. Dancing by yourself in your living room, trying a new sport like pickleball or rock climbing, or even just gardening (which includes digging, squatting, and lifting) will keep you moving without the need for a formal workout. Also, hiking or playing with little kids or dogs, for example, provide natural movement and health benefits.

Optimize your screen time. (Credit: Freepik)

Optimize your time on screen

If you're already stuck on your phone or game console, allow it to work for you and make it productive screen time. Go for step tracking apps, set a reminder to stretch every hour, or get into games that are movement-based (like VR fitness, just dance, or sports). If you're on your phone 24/7, you may as well turn some screen time into movement instead!

World Health Day reminds us that being active is not just for fitness; it is about long-term health benefits. Moving our bodies regularly can help decrease our risk for heart disease, benefit mental health, boost immunity, and even help us sleep. Additionally, being physically active does not need to be an all-or-nothing mentality; even small spurts of movement throughout your day can create a larger impact over time.

So, ditch the excuses and start moving — your body (and future self) will thank you!