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No gym? No problem. Here’s how to stay active all through 2025
A body at rest will remain at rest unless an outside force acts upon it. Be the outside force so you can navigate the year ahead
A study published in The Lancet last year suggests that nearly 70% of urban Indian adults are overweight. “The number one reason is our priorities,” says Drishti Chhabria, founder and chief experience officer of Orangetheory Fitness India. “As a culture, we don’t prioritise health and fitness enough.” The only moves we make are career moves, the deep dives we make are mostly into projects, the only ball we keep our eye on is the one in play at the IPL.
Make exercising simple, and you’ll want to do more of it, experts say. Here’s how to make the right moves – and enjoy doing it.
Talk the walk. If you commute seated, and only move from cubicle to conference room all day, it’s going to take a toll on the body, especially the spine. Find ways to walk more. “Every 30 minutes, get off the seat, and walk around the office,” says Sonali Swami, fitness coach. Treat it like a reward for an email sent or for a scathing rejoinder you didn’t deliver. “Every time you get a call, get up and move around. If you have long online meetings, attend them standing up and get more steps in.”
Digest the information. The 15 minutes after any meal is a crucial window for activity, says Abhinav Mahajan, health and fitness expert. “After you eat, take a walk to boost your insulin sensitivity.”
Count the minutes. Make sure you get 30 minutes of some kind of activity every day. “It doesn’t matter what you do -- a walk, a dance session, swim laps. Just move your body in the way you like to,” says Chhabria. Don’t save workout time for just the weekend. Throw in as many strength-training exercises as you can – squats, planks, lunges, and step-ups. “Do 10 push-ups and 10 squats every morning before work. It will help get your body into a movement mindset in the beginning of the day.”
Keep moving. “Don’t underestimate the power of small daily actions,” says Swami. “Move your legs if you’re lying down, doomscrolling. Watch TV while standing up, move your arms while you’re at it! Lift each knee up to your chest while pacing around the house on a call.” Do 10 squats while you wipe down your kitchen tables, get a quick in-place jog in while dusting your shelves, put on music while you’re cleaning the house and make every move a large one.
Stretch it out. The reason muscles feel tight at the end of the day is because they’ve almost frozen into immobility. Those who don’t stretch their bodies risk turning that stiffness into joint pain. “Every hour, get up, walk around and stretch your body,” says Chhabria. Even if you’re not actively working out, moving the muscles releases the tension they’ve been holding.
Make it matter. Think of physical activities as a different form of leisure, says Mahajan. Schedule time for it, the way you look forward to watching Netflix before bed or cooking an indulgent meal. “Look at free time as an opportunity to get moving.” Meet friends for a walk or a round of bowling instead of hitting the bar. “Think of it as another must-do activity and you’ll do it more often.”
From HT Brunch, January 04, 2025
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