Five simple ways to stay fit without a gym

No gym? No problem. With these practical tips, you can stay active, healthy, and energised right from your home, street, or community.

Finding time or money for a gym membership can be tough, but staying fit doesn’t require fancy equipment or a fitness subscription. With a bit of creativity, consistency, and determination, you can keep your body in shape using simple, everyday methods.

Going to the gym is great, but if you don’t have the time or finances, here are five practical ways to stay fit without stepping into one.

1. Walk more

Walking is free, easy, and perfect for staying active. Incorporate it into your daily routine: trek to the market instead of taking a bike or bus for short distances, walk down your street a couple of times, or pace while taking a phone call.

To make it enjoyable, plug in your earphones and listen to music or a podcast. Aim for at least 30 minutes of brisk walking daily; it burns calories, improves your heart health, and keeps you energised.

2. Do bodyweight exercises

You don’t need weights to build strength. Bodyweight exercises like push-ups, lunges, burpees, squats, and planks can be done in your living room or compound.

Try doing 10 squats while waiting for your pot of jollof rice to cook. Push-ups strengthen your arms and chest. Start with five and increase as you get stronger. Lunges improve mobility, while planks work your core (hold for 20 seconds and rest). Do these exercises 3-4 times a week for 20-30 minutes to see results.

3. Dance to Nigerian music

Revellers line dance during the International Cowboy Day at Ngong race course in Nairobi on July 26, 2025. Country music have a loyal fan base in Kenya and the popularity of the music continuing to grow, the event was celebrated by hundreds of attendees with a collective of country artists performing. The headline of the event was Sir Elvis, Kenya’s biggest country star. (Photo by Fredrik Lerneryd / AFP)

Dancing is a fun and effective way to stay fit and improve overall health, and Nigerian music makes it even better. Play your favourite tracks by Burna Boy, Wizkid, or Davido and dance for as long as you like.

Practice high-energy moves that burn calories fast. Dance alone at home or join friends for a dance session in your compound. It’s great cardio and an instant mood lifter.

4. Climb stairs or hills

If you live in a multi-storey building or near a hilly area, use the stairs or slopes to your advantage. Climbing stairs works your legs and heart, while hill walks build stamina.

In Jos, for example, a place with natural hills, take a 20-minute uphill walk twice a week. In cities, climb the stairs in your office or apartment instead of using the elevator. Do this for 10-15 minutes daily, and you will significantly build stamina and tone your muscles.

5. Join community activities

Fitness doesn’t have to be solitary. Join local activities like football matches or cultural dance groups.
For instance, playing football with friends in an open field in Surulere or dancing at a local festival in Calabar keeps you active without feeling like exercise. These activities also connect you with others, making fitness something you look forward to.

Additional tips

To make these habits stick, start small and set realistic goals. For example, walk for 15 minutes daily or do 10 squats every morning. Track your progress with a notebook or phone app to stay motivated.

Eat a balanced Nigerian diet rich in fruits, vegetables, and whole foods to support your fitness goals. Drink plenty of water to stay hydrated. Lastly, find a workout partner to help you stay accountable. It’s easier to stay committed when you’re not alone.