20 Easy Ways To Improve Your Body Fitness And Shape Faster

The secret to getting fit for free is to use every opportunity to be active. Armed with a bit of get-up-and-go and good planning, you can be fitter than ever without spending a penny. This article reveals some free ways and exercises that can help to boost your fitness and have a nice figure faster.

how to boost your body fitness and shape

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Research shows that people who fit moderate activity, such as walking, into their daily life burn more calories than those making weekly visits to the gym.

Cycle to work

Cycling to work is one of the easiest ways of fitting exercise into your day. It also saves you money on travel costs.

Park games

Park games such as It are ideal for all the family to get active together and burn calories while having fun.


Skipping can be done anywhere at any time. The average person will burn up to 200 kcal skipping for 15 minutes.

Trim trails

Trim trails are made up of simple pieces of exercise equipment dotted around parks and recreation areas.

Green Gyms

Work up a sweat digging, planting and path-clearing at one of 95 free Green Gyms around the country run by The Conservation Volunteers.

Park football

Provided you can work up the bottle to join a group of strangers for a kick about, football is both an excellent way to get fit and to make friends.

Mall walking

Aimed at people who don’t normally walk very much, mall walking is brisk walking through shopping centers.

Contact your local authority

Your local leisure centre may offer initiatives such as free classes to encourage people to get in shape.

Read: The 5 Recommended Fruits For Weight Watchers
See Also: 5 Proven Factors That Cause Infertility In Women And Solutions

Calorie Burn Activity Table

Always remember that the more energetic the activity, the more calories you burn. As a guide, here’s what someone weighing 70 kg would burn in 60 minutes:

  • Brisk walking (3.5 mph): 266 kcal
  • Breast stroke: 700 kcal
  • Badminton: 315 kcal
  • Cycling (12 mph): 560 kcal
  • Running (6 mph): 700 kcal
  • Park football: 490 kcal
  • Aerobics class: 455 kcal
  • Yoga (hatha): 175 kcal

How to Maintain a Long-lasting Good Weight, Shape and Fitness

If you’ve achieved your target weight after participating in some weight loss program or activity, well done, but the journey doesn’t end here. Weight management is a lifelong commitment but you’re over the hardest part. The longer you stick to your new lifestyle, the more normal it will feel. These weight loss tips in this guide can also help you to better manage your weight in the long term.
Below are some of the common features among people who have lost weight and have been successful at keeping it off:

Stick to lower-calorie eating

In studies of people who have lost weight and kept it off for at least a year, most continued to eat a diet lower in calories than before their diet.

Keep planning ahead

Maintain your healthier eating habit regardless of changes in your routine, such as eating out, weekends or holidays. By planning ahead, you’re less likely to slip up.

Eat breakfast

Research shows that breakfast can help people control their weight. Having breakfast can help you avoid getting too hungry and snacking later on.

Stay active

Studies show that people who’ve lost weight and kept it off typically do 60 to 90 minutes of physical activity most days of the week while not overeating.

Keep using the chart

Keep using the food and activity chart and calorie counter to stay in control of your calories and exercise. They will help prevent your calorie count from creeping back up.

Keep an eye on your weight

Weigh yourself regularly, for example once a week, to help you stay on track and correct small weight gains before they become serious relapses.

Solicit for support

Get family and friends to support your new healthier lifestyle, whether it’s by helping you make healthier food choices or getting active and doing some exercise with you.

Read: How To Detect Low And High Calorie Exotic Meals

Stay consistent

Stick to your eating and activity plan seven days a week. Don’t be tempted to ease off at the end of the week or during holidays.

Keep it interesting

Variety is the spice of life, so if you feel yourself slipping back to old ways, mix things up a bit. Buy a new healthy cookbook, sign up for a healthy cooking course or try a new activity.

Other Lifetime Weight and Fitness Maintenance Tips

  • Set Specific Goals: Your goal should be precise, I will run three times this week, rather than general, I will exercise more
  • Set Measurable Goals: Your goal should be measurable
  • Set Achievable Goal: Break down your overall goal into easy mini-goals
  • Set Relevant Goals: Choose goals that apply to your circumstances
  • Set Time-specific Goals: Set yourself a time scale for achieving your goal


As a guide, the average man needs about 2,500 kcal and the average woman needs 2,000 kcal a day to maintain their weight. If you’ve now reached a healthy weight, you may want to increase your calorie intake. But do it by small amounts to avoid putting on weight again and remember to keep active.
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