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How to Get Healthy Without Becoming a Gym Rat

According to a 2015 report by the American Heart Association, the number of sedentary positions has increased to 83 percent of positions since 1950. Physically demanding jobs once took up about half of the U.S. workforce but today they only make up about 20 percent. But just because you sit at your desk all day doesn’t mean you have to spend hours at the gym to make up for your inactivity. There are some things you can do to get healthier without becoming a gym rat. Read on to find out what they are!


Like most jobs, your position may require you to do a lot of sitting. But it has been reported by the American Journal of Preventive Medicine that fidgeting throughout the day can actually counteract the effects of sitting disease. This is because regular movement keeps your blood constantly moving and your muscles working. Fidgeting can also burn calories throughout the day.

Stop Avoiding Fat

When reading the food label, it can be easy to focus on the things you know are bad for you like fat, sugar, calories, and carbs. But there is more to fat than just bad stuff. In the 1990s, people everywhere avoided fat but didn’t think about the natural fat content in foods that your body survives on. Eating fat from a healthy source is actually linked to weight loss. “Fat-Free” food labels can actually mean the food high in sugar and carbohydrates in order to make up for the taste. Stick with naturally low-fat foods like fatty fish, seeds, Greek yogurt, and nuts.

Getting Some Exercise

Just because you don’t want to go to the gym doesn’t mean you should be exercising. Physical activity would mean doing some yoga in your living room or walking around the block. Take some of your lunch breaks and go walking around your building. Do some squats in the bathroom or while riding the elevator alone. Breaking up your workout can actually be beneficial compared to those who do a single workout. Plus, if you break your workout up, it won’t be overwhelming and you could end up doing more than you would going to the gym.

Eat Breakfast Every Day

The saying “breakfast is the most important meal of the day” is around for a reason. Eating a protein-rich breakfast every day can actually benefit your body. A good breakfast will help to jumpstart your metabolism and keep you burning calories all day. Protein-rich breakfasts will also keep you feeling fuller longer and mean that you will eat less during the day.

Skip the Soda

According to Dr. Roberta Lee in a 2013 report by CBS Miami, 75 percent of Americans may be in some chronic state of dehydration. “sixty-percent of our bodies are composed of water, 75 percent of our muscles, 85 percent of our brains, it’s like oil to a machine,” explained Dr. Lee. Water could also help you be healthier. Staying hydrated can help you eat less, contributing to more calorie control and weight loss. People who drank about 16 ounces of water 30 minutes before meals lost an average of nine pounds over a course of 12 weeks, according to one Obesity study. So instead of reaching for that sugary or diet soda, reach for a glass of water.

Live Healthier with Hearn Kirkwood!

Hearn Kirkwood is a privately held Food Service Distributor specializing in produce, meat, poultry, dairy, and fresh seafood. We purchase 90% of our fresh produce direct from California, Florida, Texas, etc. with the balance supplied by local markets. We are located within one mile of Route 295 and I95 providing us with easy access to Baltimore, Washington, and Virginia.

Source: http://www.mensfitness.com/weight-loss/burn-fat-fast/10-ways-you-can-avoid-gym-and-easily-still-lose-weight